Parvathasan

Parvathasan is very good for Backache and neck pain/ spondilosis. It is like giving a tracktion to your spinal cord.

For this asana sit in padmasana /ardha padmasana keep your back straight put your hands in namaskar position in front of your chest and slowly take the hands up above your head stretch it up so you can fill the stretch at the spine breath normally ( do not hold your breath) slowly bring down your hands to starting position and relax. do 3 rounds

Bhujangasan

backache,neck pain,backward bend This asana  is also called as cobra pose. This is good for backache and neckache. your spinal muscles get toned up.

Lie on your stomach put yourhands on the floor by side of the chest forehead on ground slowly take your head up Touch the floor with tip of your nose then take chin forward and touch the floor  and slowly bring up your body till your waist breath normally. hold on this position up to 3 breathes then come down slowly to the startig position and relax. do 3 rounds.

Shwasana -Marga Shuddhi

Shwasana Marga Shuddhi  this Pranayam is good for clearing the air passage which is necessary and for effective yogabhyas in general.

Sit in padmasana or ardha padmasana close right nostril with the right thumb. Let the upper arm be in line of shoulders. Relax the entire abdomen and chest. expel the breath out do this 10 times and relax.

Then close left nostril with left thumb.  Relax the entire abdomen and chest expel the breath out do this 10 times and relax.

You can do 3 rounds.

Pranayam

The words prāṇa (life-force) and ayāma (to lengthen or regulate) make up prāṇāyāma. Prāṇāyāma seeks to lengthen, control and regulate the breath. In one variation, the rechak (exhaled air), poorak (inhalation) and kumbhak (retention during normal inhaling and exhaling) are the three parts of the breath that are regulated. Pranayama is practiced to develop mental, physical and spiritual strength

Hatha Yoga

Hatha yoga attempts to balance mind and body via physical postures or “asanas”, purification practices, controlled breathing, and the calming of the mind through relaxation and meditation. Asanas teach poise, balance and strength and are practiced to improve the body’s physical health and clear the mind in preparation for meditation.
Yoga’s combined focus on mindfulness, breathing and physical movements brings health benefits with regular participation. Yoga participants report better sleep, increased energy levels and muscle tone, relief from muscle pain and stiffness, circulation and overall better general health. The breathing aspect of yoga can benefit improved heart rate and blood pressure.