1. Cat-Cow Pose (Marjariasana)
This gentle warm-up pose helps to release tension in the back and improve spinal mobility. Start on your hands and knees, then inhale as you drop your belly toward the floor, arching your back and looking up (Cow Pose). Exhale and round your spine toward the ceiling, tucking your chin (Cat Pose). Repeat this sequence several times, moving with your breath.
2. Child’s Pose (Balasana)
Child’s Pose is a restorative posture that can help relieve lower back pain and stretch the spine. Kneel on the floor with your knees hip-width apart, then sit back on your heels. Fold forward, extending your arms in front of you, and allow your forehead to rest on the mat or a block. Breathe deeply and hold for several breaths.
3. Downward-Facing Dog Pose (Adho Mukha Svanasana)
According to Himalayan Siddhaa Akshar, yoga guru, founder, Akshar Yoga Kendraa, “This classic pose can help strengthen the muscles in your back and legs while also stretching your hamstrings and calves. From all fours, tuck your toes under and lift your hips up and back, forming an inverted “V” shape with your body. Keep your hands shoulder-width apart and your feet hip-width apart. Hold for several breaths, and pedal your legs to deepen the stretch.”
4. Locust Pose (Salabhasana)
Locust Pose is an excellent way to strengthen the muscles in your lower back and improve posture. Lie on your stomach with your arms at your sides, palms facing down. Inhale and lift your head, chest, arms, and legs off the mat, engaging your back muscles. Hold for a few breaths, then exhale and release.
5. Seated Spinal Twist (Ardha Matsyendrasana)
Twisting poses can help release tension and improve spinal mobility. Sit on the floor with your legs extended in front of you. Bend your right knee and cross it over your left leg, placing your foot flat on the floor. Twist your upper body to the right, using your left hand to support your right knee and your right hand on the floor behind you. Hold for several breaths, then repeat on the other side.
6. Bridge Pose (Setu Bandha Sarvangasana)
Bridge Pose can help strengthen the muscles in your back and improve spinal alignment. Lie on your back with your knees bent and feet flat on the floor. Exhale and lift your hips off the mat, forming a straight line from your knees to your shoulders. Hold for a few breaths, then release.
Remember to listen to your body and modify poses as needed. It’s also a good idea to consult with a qualified yoga instructor, especially if you’re new to yoga or have a pre-existing condition. With regular practice, yoga can be a powerful tool for managing back pain and promoting overall wellness.
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