Back pain is usually caused by lifestyle habits, like working long hours at work or sitting with a bad posture.
Now you can alleviate the pain in the back with several yoga postures!
To do this, you should try this yoga posture.
Top 8 Yoga poses for back pain Relief
– Cat-Cow Pose / Marjariasana
– Spinal Twist
– Descending Dog
In fact, a healthy lifestyle and regular exercise will help keep your back healthy and strong. You can try some exercises and yoga poses to help strengthen the shots.
Health Benefits Cat-Cow / Marjariasana Stretch
This is the most useful pose that stretches and unpacks the entire spine and provides improved blood circulation.
Cat Cow Pose step by step:
- Start on the hands and knees, hands slightly in front of the shoulders.
- Lift your knees from the floor (as if entering the push-up), and your hips up to the ceiling.
- Relax the neck muscles and look towards the hips.
- Hold the position for 5 to 10 breaths.
- Carefully release to the starting position.
- Repeat the pose 3 to 5 times a day.
- Benefits of Cow Cat Pose:
- Improves posture and balance
- Strengthens and stretches the spine and neck
- Provides a light massage for the spine and abdomen organs
- Stretch of hip, abdomen and back
- Increases coordination
- Massage and stimulates organs like the kidneys and adrenal glands
- Creates an emotional balance
- Relieves stress and calms the mindIt is also good for digestion and problems associated with sinus. Athletes can prevent back injuries by doing this.
Precautions Cow Cat Pose:
If you experience wrist pain during the Cat and cows poses, change the pose by following the instructions described above or better to avoid doing posture.
Since you also lie on your knees during the pose, if you have knee pain or injury, avoid performing the posture for a long period of time.
if you experience back pain or have had recent back injuries, it is important to be careful when performing these poses or to avoid them at all.
The health benefits of the spine Twist Pose
This posture is used mainly for rest and re-supply of tension, stretches the muscles of the back and spine. Stimulates the kidneys, abdominal organs, urinary bladder, intestines and relieves stress.
Spinal Twist Pose step by step:
Step 1: First try to sit on the floor, feet right in front of you. Bend your knees, put your feet on the floor, and then slide your left foot under your right foot on the outside of your right hip. Lay outside your left foot on the floor. Step the right foot onto your left foot and stand on the floor outside of your left hip. The right knee will point directly to the ceiling.
Step 2: Exhale and twist to the inside of the right thigh. Press the right hand on the floor behind the right buttock, and place the upper left hand on the outside of the right hip near the knee. Pull the front of the trunk and the inner right thigh adjacent to each other.
Step 3: Press the inner right foot very actively into the floor, release the right groin area and lengthen the front part of the trunk. Tilt the upper part of the trunk slightly back to the shoulder blades, and continue to elongate the coccyx to the floor.
Step 4: You can rotate the head in one of two directions: Continue turning the torso, turning it to the right; or to resist the turn of the trunk, turning it to the left and looking through the left shoulder to the right leg.
Step 5: With each breath, lift a little more through the sternum, pushing your fingers to the floor to help. Twist a little more with each exhalation. Be sure to distribute the twist evenly over the entire length of the spine, do not concentrate it in the lower back.
Step 6: Stay for 30 seconds to 1 minute, then release with exhalation, go back to the starting position, and repeat to the left for the same length of time. See the video demonstration of this pose.
Advantages of Spinal Twist Posture:
Relief of back pain.
Reduces belly fat.
Stimulates digestion and circulation.
Tonal abdominal muscles.
Reduced stress and anxiety.
Good for relieving constipation.
It opens the neck and shoulders and strengthens the muscles of the abdomen and lower back.
Precautions for Spinal Twist Posture:
- Avoid Practice Standing Spinal Twist during pregnancy, or if you have a hernia, a slipping disc, or have had abdominal surgery recently.
- Do not try this yoga posture if you have chronic spine disease.
Health Benefits of Descending Dog
Down the dog pose perfectly, because it stretches and relieves tension from the spine. It also strengthens the shoulders, arms and back, and it’s great at relieving headaches and back pain.
Downward Dog Pose step by step:
Step 1 :
Come to the floor on your hands and knees. Place the knee directly under the hips and hands slightly forward your shoulders. Arrange your palms, index fingers are parallel or slightly turned out, and turn your fingers down.
Exhale and lift your knees from the floor. First, keep your knees slightly bent and your heels lifted off the floor. Extend the coccyx from the back of the pelvis and press it lightly against the pubis. Against this resistance, raise the sciatic bones to the ceiling, and from your inner ankle make the inner legs in the groin.
Then with an exhalation, press the upper thighs back and stretch your heels on or down towards the floor. Straighten your knees, but be sure not to block them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow anterior part of the pelvis.
Firm external weapons and tap the basics of the index fingers actively in the floor. From these two points of ascent along their inner hands from the wrist to the top of the shoulders. Firm the scapula on the back, and then expand them and draw them to the coccyx. Keep your head between forearms; do not let it hang.
Stay in this position anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in the Baby Pose.
Advantages of Downward Dog Posture:
- Brings understanding to breathing
- Strengthens and opens the chest
- Reducing anxiety, calming the brain and helping to relieve stress and mild depression
- Increases the circulation of the whole body
- Improves digestion
- Relieves headache, back pain, and fatigue
- The body is turned on
Precautions with Downward Dog Posture:
- Recognize wrist pain as Red Flag
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