Yoga to Relieve Back Pain
by
Nisfit
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Yoga to Relieve Back Pain
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3-Minute Morning Yoga
1. Start in bed, right after you wake. Baddha Konasana is one of my favorites. It helps to open the hips & stretch out all the muscles that we often forget. Bring the bottoms of your feet together & allow your knees to fall out to either side. Back straight, breath slow, you can gently press down on your knees with your palms, or wrap your fingers around your toes, and close your eyes. Stay here for 30 seconds to a minute. 2. Now, rest first on your knees, then sitting to the right side of your heels. Grab hold of your left shin and gently cross your left leg over the top of the right so that your knees are stacked. Your left foot will be by your right hip, and the right foot near the left hip. Rest here for a moment with a straight spine. 3. When you’re ready, switch sides. Sit over to the left side of your heels, and cross your right leg over the left. Untwist yourself and stretch your legs out in front of you. Inhale here, noticing the release of the muscles in your ankles, thighs, and hips. Reach your arms up overhead, straighten your back, and lean forward, reaching first for your knees, then your shins, and maybe even your toes. If it’s available to you, wrap your pointer finger around each big toe. Rest here for 30 seconds to a minute. 4. From here, I like to bring my right heel in near my pelvis and extend the left leg out to the side. I reach up, straighten my spine, and twist my torso over to the right before gently stretching over to reach my left toes. It’s a beautiful way to both stretch & twist the spine and muscles in the back. Stay here for as long as you’d like before switching over to the right side. 5. To end your practice, no matter how long, we bring our palms together & press the inside edges of both to our heart. Breathe in, and out. Savor this moment. Let it melt on your tongue. Then, move forward.
Stretches To Prevent Rounded Shoulders
Remembering to sit up straight all the time is difficult so here is another way to work on improving that posture! 1. Back Bound Hand Pose Squeeze your shoulder blades down and together and bring both arms and hands behind you. Grab the right elbow with the left hand and then grab the left elbow with your right hand. If this is too hard, grab your wrist or forearm with the opposite hand. Take a few deep breaths. Lift your chest and keep your shoulder blades down and back. Now repeat by grabbing your left elbow with your right hand this time. 2. Shoulder Squeeze Bring your shoulder blades down and back and clasp your hands behind you. Slowly lift your arms as far as you are comfortable as you squeeze your shoulder blades together. I like to pretend there is an orange in between my shoulders and I am trying to squeeze the juice out of it by my shoulders. Breathe deeply for a few breath cycles as you are doing this stretch. 3. Cow Face Pose Place the back of your left hand on your lower back and slide it up as far as it will comfortably go. Now stretch your right arm up and bend your elbow reaching behind you to grab your left hand. This is difficult, so if you can’t do it, do not worry. Just go as far as you comfortably can and over time you will get better and better. Remember to keep your chest lifted and your shoulders down and back. Hold for a few breath cycles (30 seconds or so) and then repeat sides. 4. Baby Cobra Pose Lie on your stomach with your hand directly beside your shoulders. Inhale and slowly press yourself up, keeping your elbows bent. Breathe deeply for a few breath cycles and then come back down. 5. Bridge Pose Lie on your back, knees bent and feet flat on the floor. Take a deep breath and raise your hips off the floor as high as you are comfortable going. Now draw your shoulders down and back and clasp your hands together if possible. Try to reach them as far to your feet as possible. Breathe deeply for a few breath cycles and lower your body gently to the floor. 6. Camel Pose Kneel on the floor with your back to a chair. Keep your feet hip width apart and grasp the chair with your hands. Now push your pelvis forward and lift your chest to the sky. Breathe deeply as you keep pushing your shoulder blades back and down and keep lifting your chest as far as you can comfortably go. Hold this pose for a few breath cycles.