Yoga For Flexible Back is required Worldwide because back pain is the single leading cause of disability, preventing many people from engaging in work as well as other everyday activities. Years lived with disability caused by low back pain have increased by 54% between 1990 and 2015.
Unfortunately, due to the current lifestyle where a person needs to spend 8 to 9 hours a day just sitting and working on the PC, back issues became something very normal in our life.
Yoga For Flexible Back can prevent you from injuries, allow to ease and deeper movements, improve your back mobility, and protect the health of your spine.
10 to 15 minutes of yoga for lower back pain can help you to release the back pain or prevent it. You can also check out the video is given below for better understanding.
In this blog I will share with you some yoga asanas for Flexible Back.
Yoga For Flexible Back Asanas
1. Cat-Cow Pose
Start in Table Pose. Your hands and knees on the floor, spine neutral.
How to do: Move into Cow Pose. With inhale, lift your sit bone up, press your chest forward, and let your belly go down towards the floor. Lift your head, relax your shoulders away from your ears.
With exhale, move into Cat pose. Flex your spine, release your head toward the floor, and chin to collarbone.
2. Child Pose
Child pose is a great relaxing asana which can help you to relieve tension from the lower back, calm your mind, improve your blood circulation, and help with digestion.
How to do: From Table Position lower your bum to your feet, move your torso down to the floor, stretch your arms in front of you, forehead to the floor.
3. Cobra Pose
Amazing yoga asana for stretching muscles in the shoulders, chest, and abdominals, improving back flexibility and opening heart.
How to do: Start from lying down on your belly, keep feet hip-distance apart, arms bend next to you abdominal, press your hands on the ground, with inhaling slowly straighten your elbows, push your chest forward and upward. With the exhale – release the posedown.
Note: Make sure your neck is free and does not sink between your shoulders.
4. King Cobra Pose
How to do: Start from lying down on your belly, keep feet hip-distance apart, arms bend next to you abdominal, press your hands on the ground, with inhaling slowly straighten your elbows, push your chest forward and upward, bend your knees and reach your head toward your toes. With the exhale – release the posedown.
Note: Make sure your neck is free and does not sink between your shoulders. You don’t have to touch your head with your toes, flexibility will come if you will work on it regularly, so just bend as your body allow you. Take a child pose after the asana
5. Bow Pose
Great asana which helps with back flexibility, stimulates the reproductive organs, Opens up the chest, neck, and shoulders
How to: Start from lying down on your belly, keep feet hip-distance apart, arms on the sides of your body, fold your knees, grab your feet/ankles with your hands. Slowly push your chest up and forward, at the same time try to extend your legs. Hold for 10-15 seconds and release the pose. Take a child pose after the asana
Note: no sudden movements, no too much pushing, just listen to your body feelings.
6. Camel Pose
Camel pose help to stretch the chest, abdomen, and quadriceps, increase back flexibility, open your heart, and helps to relieve lower back pain.
How to: Start on your knees, make sure that your hips aligned with your knees. Put your hands on your lower back and slowly start to bend. If your flexibility allows you to go deeper, use the blocks on the outside of your feet, put your hands on the blocks, and slowly bend. If you don’t need blocks, place your hands on your ankles and hold the pose for 10-15 seconds.
7. Bridge Pose
Bridge pose helps with upper and front body stretch, build core and lower body strength.
How to: Start from lying down on your back, bend your knees and bring your feet closer to your thighs, interlock your fingers under you back and slowly push your hips up. Take a child pose after the asana
8. Wheel Pose
Wheel pose is a great backbend posture that helps to open the chest, shoulders, and hips, stretch abdominal, arms, wrists, and legs, it strengthens the arms, shoulders, and legs.
How to: Start from lying down on your back, bend your knees and bring your feet closer to your buttocks, hip distance apart, keep your feet parallel to each other.
Bring your hands next to your ears, palms on the floor. Press your hands to the floor, push your hips up and lift up onto the crown of your head. Shift your weight on your arms and slowly start to straighten your elbows.
Keep the pose for 10 to 15 seconds. When releasing the pose, bring your chin toward the collarbone, start to bend your elbows and slowly and safely land on your upper back. Take a child pose after the asana
Regular practice of these asanas will help you to improve your back flexibility and overall health of your spine. Make sure you don’t push your self to hard as it might lead to injuries. Love and be kind to yourself, listen to your body and it will pay you back with the gratitude of a healthy life without any pain in it.
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