Yoga makes many people’s lives more comfortable and calm. The gentle and fluid applications used in it are especially effective in relieving back pain. The causes of such pain can be completely different – from fatigue and lack of movement to overexertion during strength training.
However, there are yoga exercises you can do at home that can help relieve lower back pain. Josephine Silkevich, trainer at the Reboot Fitness network of premium sports studios, talked about exactly this kind of thing.
“Cat – Cow”
– Stand on all fours. Position your shoulders directly over your hands and your pelvis over your kneecaps.
– As you inhale, pull your pelvis forward, gently arch your back into cow pose. The neck and head are pulled back.
– As you exhale, move your pelvis in the opposite direction, lift your spine up to form an arc, and slowly lower your chin towards your chest.
The exercise gently affects the entire spine, from crown to tailbone. All movements are smooth and jerk-free.
“Downward Facing Dog”
– Stand on all fours. Lift up, shift your body weight forward, place your toes on the mat, and then bend your knees.
– As you breathe in, push your palms and extend your body back, towards the back of your pelvis. Feel how your back is stretched from the tailbone to the top of the head.
– Try to actively push off the floor with your hands, directing your pelvis up and your chest towards the mat. Get on your knees, exhale and return to the starting position.
“Table”
– Starting position: Sit on the mat with your back straight. Place your hands on the sides of your pelvis, pressing your palms firmly into the mat, extending your fingers forward. Your feet should be hip-width apart, your knees bent and your feet flat on the mat.
– Push the mat with your arms and legs, lift your pelvis up and tighten your lower abdomen. The body should be parallel to the floor, the angle at the knees should be 90 degrees, the face should be directed towards the ceiling, the top of the head should be extended back.
– Maintain the pose for several breathing cycles and then slowly return to the starting position.
“Bug”
– Lie on your back, bend your knees at a 90-degree angle, pull your feet towards you. The shoulder blades should be lifted onto the mat, the lower back should be pressed tightly to the floor.
– Create a soft resistance by placing your palms on your knees. Hold the pose for about a minute, maintaining even breathing.
“Bends in the back”
– Take a position lying on your back: Press your lower back tightly to the mat, open your arms to the sides, bend your knees and pull them towards your chest.
– Lower your knees to the right and left alternately, with your head facing the opposite direction of your knees. Inhale in a central position and as you exhale, bend your knees and lower them.
The most important thing in any exercise is to monitor your breathing, maintain an even and calm rhythm. Listen to your body; This will help you make your workout as effective and beneficial as possible.
Source: People Talk
I’m Roger Gritton, and I’ve been writing for the The Fashion Vibes for over 5 years now. My specialty is beauty news; I’m passionate about covering the latest trends, products, and innovations in the industry. In my time there, I’ve become known as an authority on all things beauty-related.
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