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Beginner Yoga Poses For Lower Back Pain Relief

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By Author: goayogashala
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Beginner Yoga Poses for Lower Back Pain Relief
There are many reasons why you should consider practicing yoga for your lower back pain. It can help stretch and strengthen the muscles in this area of your body. As a result, you'll experience less pain and discomfort with regular practice. If you have been wondering what possible yoga stretches help with back pain and flexibility, here are a few suggestions that you can use.
Child’s Pose – Balasana: This is a great beginner yoga pose because it requires no arm strength or flexibility. You can modify this pose by placing a block under your bottom for support. To enter the child’s pose, start on all fours with your knees directly under your hips and your hands slightly ahead of your shoulders. As you exhale, slowly lower your bottom back toward your heels and rest your forehead on the mat. You can also place a block under your bottom for support. Return to all fours and repeat 2-3 times if desired.

Cat-Cow Pose – Marjaryasana-Bitilasana: This yoga pose is a nice way to warm up your spine. Although gentle, Cat-Cow can be therapeutic for people with back ...
... pain. It helps to stretch your spine and back muscles as well as improve blood flow through them. To perform this pose, get on your hands and knees with your arms under your shoulders and knees under your hips. Engage your abdominals by sucking in the belly button towards the spine. As you inhale, arch your back and look up towards the ceiling. This is the Cow Pose. As you exhale, round your back and tuck your chin towards the chest. This is the Cat Pose. Alternate between these two poses, moving with a deep breath. Do this for 5-10 breaths.

Downward Facing Dog Pose - AdhoMukhaSvanasana: This is a great all-around pose. It stretches your hamstrings, shoulders, and calves. It also strengthens your arms and legs. The downward-facing dog pose is a foundational yoga posture that helps to strengthen and stretch your body. To perform the downward-facing dog pose, begin by kneeling on all fours with your hands directly below your shoulders and your knees directly below your hips. Your spine should be straight, so you can either tuck in your tailbone or lift your hips.

You are supposed to lift your knees off the floor and your legs must be extended so that it takes a V shape with the tops of your feet on the edge of the mat. Then either straightens or bend at the waist, depending on what is comfortable for you. You should try to rest your forehead for some time. Meanwhile your squeezing inner thighs would surely bring length into your lower spine. Stay in this pose anywhere from 10 seconds to a minute, breathing deeply and feeling the stretch all over the body.

Plank Pose – Phalanx’s pose: While it may be challenging at first to perform a plank pose, with regular practice and focus on proper form, you should start to see improvements in both strength and balance. Plank pose is an excellent way to build core strength and stability. It will also enhance or improve your entire Yoga practice and then you would feel more confident.

The key to properly performing plank pose is engaging your core muscles, which can be difficult at first because they are not used to being activated when you move. To engage these muscles, try pulling your belly button toward your spine as you hold the pose. This will help engage your transverse abdominis, or TVA muscles, which provide support for your spine and can help alleviate back pain.

Upward Facing Dog Pose – UrdhvaMukhaSvanasana: This pose is a more difficult variation of the Child’s Pose. Try to create an even curve in the back. The Upward Facing Dog position is also known as the UrdhvaMukhaSvanasana pose, or simply "Upward Dog." This pose builds a lot of heat in the body and is traditionally done as part of a vinyasa, or flow, sequence. You are expected to make sure your hands and feet hit width is totally apart.
Make sure your hands are shoulder-width apart and your feet hip-width apart. Press into your hands to lift your chest off the ground. Keep your shoulders down and away from your ears. Draw your belly button towards your spine to engage your core muscles. Relax your jaw and neck muscles. Gaze forward or up at the sky. To come out of the pose, simply lower your chest back down to the ground and press into your hands to lift your hips up and back into a downward-facing dog.

Yoga is also effective at improving your overall flexibility, which can further help in back pain relief. Additionally, the deep breathing exercises often associated with yoga can help to relax your mind and body, providing relief from stress and tension that may be aggravating your pain.

For more information about yoga: https://www.goayogashala.com/

More About the Author

We are a Multi-style Yoga Alliance Certified Yoga School in Goa, India. This yoga center offers the best yoga teacher training in Goa that combines ancient traditional and modern teaching techniques. Goa Yogashala has been established on the foundation that there is a Rishi in all of us. And, with devotion and appropriate guidance, we can and we will awaken, arise, and acknowledge the ‘Rishi’ within us. Led by two visionary yoga teachers, Deepa Ji and Praveen Ji, the school aims at imparting the knowledge of yoga and meditation in its truest, ancient form.

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