yoga poses for back pain
Yoga Poses for Back Pain
Yoga poses for back pain have been found to be extremely effective in providing relief by correcting the problem at the core. If you suffer from back pain, then the following article will give you some effective yoga poses to correct the condition.
- Place a mat on the floor and kneel on all fours.
- Stretch the knees about shoulder-width apart but make sure that the big toes are touching at the back.
- Now, take your chest through the gap between the knees and touch your forehead and chest to the ground.
- Extend your arms and release your shoulders, armpits, and arms.
- Stretch out the fingers and extend as much as possible.
- Breathe in and out.
- Get into a variation by bringing the knees together to touch each other and sit on the heels with the toes still touching
- Rest your chest onto the thighs and take your forehead forward to touch the ground.
- Extend your arms at the back so that the hands are in line or further than the heels.
- Breathe in an out.
- Stay in this position for 10 counts. You'll feel an instant release in the back.
- Stand on the mat and maintain a distance that is equivalent to shoulder-width in between your feet.
- Bend forward very slowly and release your upper body down so that the chest and belly rest on the thighs.
- Fold your hands so that the elbows are locked with each other and make your hands into a fist.
- Do not lock your knees.
- Relax your neck, head, and back region and breathe in and out for 20 - 30 counts to complete this back exercise.
- Place your hands and feet on the floor with the palms stretched out.
- Place a 10 - 12 inch distance between your feet and shoulder width between the hands.
- Now, arch your back (but don't put pressure) and come up so that your buttocks are in the air and the entire body makes an inverted 'V' shape.
- Let your head hang loose from your body. Don't tense the neck.
- Try and place pressure on the hands as if you're trying to push the feet down to the ground.
- You'll feel a pressure in your shin.
- Breathe in and out for 10 counts.
- This pose relaxes the back completely.
- Sit in a chair with your feet flat against the ground.
- Place your hands on your thighs (without bending) and straighten your back.
- Now, look towards the ceiling while arching your back and inhale.
- This is the dog pose.
- To get into the cat pose, curve your spine completely and come to look down at the legs. Bend at the elbows and exhale.
- Alternate both steps 10 times for complete back rest.