Yoga Workout for Back Pain
Cat-cow: Start on your hands and knees with your back flat. As you inhale, arch your back and look up. As you exhale, round your back and tuck your chin to your chest. Repeat 5-10 times.
Child’s pose: Kneel on the floor with your knees hip-width apart and sit back on your heels. Fold forward from the hips and rest your forehead on the floor. Stretch your arms out in front of you, palms down. Hold for 30-60 seconds.
Knee to chest pose: Lie on your back with your knees bent. Bring one knee to your chest and clasp your hands around it. Gently pull your knee towards your chest until you feel a stretch in your lower back. Hold for 30-60 seconds, then repeat with the other leg.
Bridge pose: Lie on your back with your knees bent and your feet flat on the floor. Raise your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for 30-60 seconds, then slowly lower your hips back down to the floor.
Corpse poseබ්: Lie on your back with your arms at your sides and your legs extended. Close your eyes and relax your body. Hold for 5-10 minutes.
This workout is designed to stretch and strengthen the muscles in your back, which can help to relieve pain and improve flexibility. Be sure to listen to your body and don’t push yourself too hard. If you feel any pain, stop the exercise immediately.
additional tips for doing yoga safely:
- Warm up before you start your workout by doing some light cardio or dynamic stretches.
- Breathe deeply and evenly throughout your workout.
- Don’t bounce or jerk your body into or out of poses.
- Don’t hold your breath.
- If you feel any pain, stop the exercise immediately.
- Listen to your body and don’t push yourself too hard.
If you are new to yoga, it’s a good idea to take a class from a qualified instructor. This will help you to learn the basics of yoga and avoid injury.