Practicing yoga regularly can have an amazing impact on your overall health and well-being while drastically improving the flexibility and mobility of your muscles. And it will also help you relieve your back pain effectively.
Yoga can also help you with the muscle imbalances that happen as a result of sitting in front of a desk all day. So, take some time to stretch and do these poses that will increase your muscle strength, mobility, and relieve the pain in your back that is a result of a poor posture.
1. HAPPY BABY POSE
While laying on your back, bring your knees close to your chest while placing your hands on the inside arches of your feet. Then, wide open your knees, wider than the width of your shoulders.
Press your back as much as you can into the mat while pressing your feet with your hands and pulling them down to create resistance. Take deep breaths and stay in this position for 30 seconds.
2. THREAD THE NEEDLE POSE
While laying on your back, place your right ankle over your left knee. Keep your hips on the ground and press your lower back into the mat. Then, pull in your left knee towards your chest with your right hand between your legs.
Then, clasp both hands underneath your left knee to pull it deeper and stretch it strongly. Focus to keep your right knee open to stretch your hip. Take deep breaths and hold this position for 30 seconds.
3. FROG POSE
Get on all fours. Place your hands under your shoulders and your knees on the mat. Then, gently and slowly widen your knees to a point where you feel a stretch in your inner thighs that is comfortable to endure.
Your ankles should be in line with your knees. Your calves and feet grounded. Hold in this position for 30 seconds.
4. LOW LUNGE
Begin in a runner’s lunge with your hands on either side of the mat next to your front feet and then put your right foot forward. Next, lower your back knee to the floor while lifting your arms and chest.
Your abdominals should be engaged in the activity. If you want to increase your stretching, reach your arms over your head and lean forward slightly. Hold this position for about 30 seconds and then repeat using the other side of your body.
5. BUTTERFLY POSE
Keep your hands by your side while sitting tall on your mat. Bring together the soles of your feet thus allowing your knees to open to the sides. Then, use the muscles in your leg to bring your knees as close as you can to the floor.
If you want to deepen the stretch you can pull your feet closer together as well. Hold this position for at least 30 seconds.
6. HALF PIGEON POSE
Put forward your right foot and keep your hands on either side of your front foot on the mat. The most weight should be placed in your hands. Then, slide your front foot towards your left hand and lower your knee to your right hand.
The outside of your right calf should be parallel to your mat’s front. Then, slowly and carefully lower your back knee to the floor. Try squaring your hips as much as you can to the front of your mat. Hold this position for 30 seconds, then switch to the other side.
7. DOUBLE PIGEON POSE
Sit on the mat with your legs crossed (your left leg crossed over your right leg). Grab your left ankle with your arm and carefully pull your ankle and place it on top of your right knee. Your left leg should be now on top.
If you want to intensify the stretch, you could try walking with your hands forward. Hold this position for at least 30 seconds. Repeat with the other side.
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