If you are looking for a way to relax and loosen up tight muscles while building strength, yoga is the way to go. Yoga is a great way to help alleviate that lower back pain that can make daily activities difficult.
Although yoga is a safe way to reduce tension and pain, always check with your doctor or an AICA chiropractor before adding new exercise to your routine. Once you’re ready, try out these three novice poses to help begin your journey into yoga!
Try These Yoga Techniques To De-stress and Relax
This pose is best for those who may have lower back pain or those who may suffer from sciatica or a herniated disc. For this pose you begin by laying on your back and it is suggested that you use a yoga mat or even a thick towel or blanket as to not cause damage to your back.
- First, lie flat on your stomach and keep your legs straight. Your arms should be close to your side leaving no gaps. Take a deep breath and then squeeze your legs together and lift your chest off the ground using the muscles in your back.
- The only part of the body that should be off the floor is your torso as your hips, legs, and feet remain planted firmly on the ground.
- Hold pose on inhale for five seconds and then return body to a resting position.
- Repeat as often as your body allows, building your strength to 30 seconds per repetition.
These poses although separate, are also run simultaneously. Here’s how:
- Place your hands and knees on your mat or towel. Keeping your arms directly under your shoulders and knees under your hips, align your head with your torso and spine. This will allow you to move into the cat pose.
- Begin by rounding your back and pulling your spine up to the ceiling.
- Your eyes should be looking toward your belly button.
- Take a deep breath, then enter the cow pose.
- Begin by lifting chest and tailbone toward the ceiling and allow your stomach to fall towards the ground.
- For this pose, your eyes will be looking at the ceiling.
- Take a breath and then return to the cat pose.
- Both of these poses together will greatly affect your spine and allow your lower back the stretch it needs.