Basic Yoga Postures for back pains
Back pain can be very painful, depending on the type, first before you begin any exercise especially if you are having serious health challenges, it's better to consult your doctor to be medically sure of what's good for you.
Most back pain could be as a result of constant stress, weak abdominal muscles, and inflexibility around the back. Sitting for too long, especially if your work is the type that makes you sit in front of the system for too long, in fact, our modern lifestyle revolves around the computer, so back pain is becoming a common problem.
Whatever is the cause of your back pain, trust Yoga postures? These are few yoga basics that can help you manage and eliminate back pains.
NOTE; YOGA IS TO BE DONE ON EMPTY STOMACH OR 2-3HRS AFTER MEAL. WEAR LOSE COMFORTABLE CLOTHS, PRACTICE YOGA ON A MAT NOT ON A BARE FLOOR, RESPECT YOUR LEVEL OF FLEXIBILITY, DON'T PUSH TOO HARD TOO SOON, BUT DON'T ALSO GIVE UP DUE TO PAINS, TAKE IT EASY.
1. FORWARD BEND.
Forward bend is one popular holistic yoga pose that can gently work on your back if you respect your pace and remain steady the forward bend will help you eliminate back. So just sit on the floor, stretch your legs out, put your legs together, sit tall from your hips, now gently and calmly take in deep breath as you lengthen your back, raise your hands up high, each palms facing each other {not touching each other} then as you reach out towards your feet, keep breathing out till you get to your pace. Some persons can touch their feet while some can't, no problem, no competition here, your own pace is your reality, anywhere you stop is still a big starting point for you, but if you are already flexible to a point where you hold your feet, then pull the feet more to yourself to help you feel the stretch from your heels' passing through your Palms' back of your knees' your thighs' your waistline' hips' the entire back, push your head out, as if you are targeting your chin to shine. If you target your forehead to your knees your spine wouldn't get the maximum benefits, and perhaps you could put unnecessary tension on your back. If you lengthen out your chin towards your shin, it helps to align your spine well.
Now you are on this simple beautiful pose'remain there for few seconds, and put your attention on your breath. Mentally watch your back relax. So when you are done, just take a deep breath as energetic oxygen to help you get up.
Next pose comes as an opposite of your first pose'next one is the cobra.
2. THE COBRA.
2. From your forward bend, turn around and lie down with back, facing down.
Legs tightly together and stretched back, your forehead on the floor. Put your hands, palms down directly under your shoulders. Inhale as you raise your head up, pressing your neck back; now use your hands to push your upper body up until you are bending in a beautiful arc from your lower spine to the back of your neck press your upper thighs into the floor, so your lower back can feel the stretch, if you are supple enough, you can now straighten your arms completely, bend your legs from your knees and take your head back targeting it as if you want to touch your feet with your head. Even if your head goes nowhere near your feet, take it back as far as possible and hold the posture at your pace, now listen to your breath, 1-2-3-4-5, now you can take the gentle deep breath and gently drop your legs to the floor, and gently drop your upper body down and relax. Mindfully repeat it one more time as you breathe in deeply as the energetic oxygen lifting you up, but this time you can hold a little more than before, watch your
Next posture is the BOW.
From your lying position pick yourself, after few moment rest, bend your knees and reach out for your ankles, with your hands by yourself,but if you catch your ankles with your hands then take your head up, pull your legs up, lift your head up, look to see the sky as you inhale deeply, hold the breath for count of 1-2-3-4'and hold your ankles with your hands, if you can't, just bend your knees and also bend back, your head up,. As you exhale, hold the pose and listen to your breath for a count of 1-2-3-4, then inhale and gently drop down on the floor as you exhale'relax. Allow your body to settle down.
Then the final Asana is the child's pose. The child serves as the complimentary exercise to all you've done.
Just sit on you heals, without letting the butts live the heels, gently stretch your-your hands and head down to the floor. Allow your body to relax in this position. Yourself this reward.
WELL-DONE CHECKOUT OUR SAVASANA
[CORPS POSE}TO RELAX AFTER YOUR CHILD'S POSE.
Back pain can be very painful, depending on the type, first before you begin any exercise especially if you are having serious health challenges, it's better to consult your doctor to be medically sure of what's good for you.
Most back pain could be as a result of constant stress, weak abdominal muscles, and inflexibility around the back. Sitting for too long, especially if your work is the type that makes you sit in front of the system for too long, in fact, our modern lifestyle revolves around the computer, so back pain is becoming a common problem.
Whatever is the cause of your back pain, trust Yoga postures? These are few yoga basics that can help you manage and eliminate back pains.
NOTE; YOGA IS TO BE DONE ON EMPTY STOMACH OR 2-3HRS AFTER MEAL. WEAR LOSE COMFORTABLE CLOTHS, PRACTICE YOGA ON A MAT NOT ON A BARE FLOOR, RESPECT YOUR LEVEL OF FLEXIBILITY, DON'T PUSH TOO HARD TOO SOON, BUT DON'T ALSO GIVE UP DUE TO PAINS, TAKE IT EASY.
1. FORWARD BEND.
Forward bend is one popular holistic yoga pose that can gently work on your back if you respect your pace and remain steady the forward bend will help you eliminate back. So just sit on the floor, stretch your legs out, put your legs together, sit tall from your hips, now gently and calmly take in deep breath as you lengthen your back, raise your hands up high, each palms facing each other {not touching each other} then as you reach out towards your feet, keep breathing out till you get to your pace. Some persons can touch their feet while some can't, no problem, no competition here, your own pace is your reality, anywhere you stop is still a big starting point for you, but if you are already flexible to a point where you hold your feet, then pull the feet more to yourself to help you feel the stretch from your heels' passing through your Palms' back of your knees' your thighs' your waistline' hips' the entire back, push your head out, as if you are targeting your chin to shine. If you target your forehead to your knees your spine wouldn't get the maximum benefits, and perhaps you could put unnecessary tension on your back. If you lengthen out your chin towards your shin, it helps to align your spine well.
Now you are on this simple beautiful pose'remain there for few seconds, and put your attention on your breath. Mentally watch your back relax. So when you are done, just take a deep breath as energetic oxygen to help you get up.
Next pose comes as an opposite of your first pose'next one is the cobra.
2. THE COBRA.
2. From your forward bend, turn around and lie down with back, facing down.
Legs tightly together and stretched back, your forehead on the floor. Put your hands, palms down directly under your shoulders. Inhale as you raise your head up, pressing your neck back; now use your hands to push your upper body up until you are bending in a beautiful arc from your lower spine to the back of your neck press your upper thighs into the floor, so your lower back can feel the stretch, if you are supple enough, you can now straighten your arms completely, bend your legs from your knees and take your head back targeting it as if you want to touch your feet with your head. Even if your head goes nowhere near your feet, take it back as far as possible and hold the posture at your pace, now listen to your breath, 1-2-3-4-5, now you can take the gentle deep breath and gently drop your legs to the floor, and gently drop your upper body down and relax. Mindfully repeat it one more time as you breathe in deeply as the energetic oxygen lifting you up, but this time you can hold a little more than before, watch your
Next posture is the BOW.
From your lying position pick yourself, after few moment rest, bend your knees and reach out for your ankles, with your hands by yourself,but if you catch your ankles with your hands then take your head up, pull your legs up, lift your head up, look to see the sky as you inhale deeply, hold the breath for count of 1-2-3-4'and hold your ankles with your hands, if you can't, just bend your knees and also bend back, your head up,. As you exhale, hold the pose and listen to your breath for a count of 1-2-3-4, then inhale and gently drop down on the floor as you exhale'relax. Allow your body to settle down.
Then the final Asana is the child's pose. The child serves as the complimentary exercise to all you've done.
Just sit on you heals, without letting the butts live the heels, gently stretch your-your hands and head down to the floor. Allow your body to relax in this position. Yourself this reward.
WELL-DONE CHECKOUT OUR SAVASANA
[CORPS POSE}TO RELAX AFTER YOUR CHILD'S POSE.
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