Yoga Sequence For Back Pain
- 8 years ago
All of the poses in this film can be modified and practiced in a chair, so please feel free to modify. Please consult with your primary care physician before practicing any exercise program.
Back Pain can be caused by many factors. Here is a gentle seated series of movements to stretch your back, decompress the spine, and reduce pain levels. After practicing with this video here are more ideas for back pain relief: Supine Hamstring Stretch, Sphinx, Cat, and Legs-Up-The-Wall.
Back pain is a common complaint for many people. Failure to stretch before a workout or bending and lifting with improper technique can result in an injured back. Utilize these additional yoga poses to relieve the ache of tight muscles and back pain.
Supine Hamstring Stretch
Lying flat on your back, straighten the left leg while bending the right leg to your chest. Wrap a yoga band or long towel around your foot as you straighten the right leg upward. Press the foot outward, taking care to not strain the lower back. If this occurs bend your left leg, placing the left foot flat on the floor. Hold this pose for 3-5 minutes, switch legs and continue the pose on the left leg.
Sphinx
While lying on your stomach, bend your arms in front of you with your elbows parallel to the shoulders, supporting your body on your forearms. Press your feet and palms firmly to the floor while raising head and shoulders upward. You will feel the stretch in the lower back, allowing for increased blood flow. Breathe through the stretch while you hold the pose for 1-3 minutes.
Cat Pose
Begin on your hands and knees. The knees should be in line with your hips. Your arms and shoulders are in line to the floor. Exhale as you curve the spine upward keeping knees and shoulders in the same position. Lower your head slightly. Feel the stretch in your back. As you inhale return to the starting position, repeating the movement 3-5 times.
Legs Up the Wall
This pose relaxes the back muscles, feet and ankles after a high-energy workout or sitting for a lengthy airplane ride. Lie with your back on the floor and your buttocks pushed up against the wall. Raise your legs and feet straight up against the wall and relax your arms out to the sides. Breathe easily and hold the pose for 5-10 minutes.
Yoga For Decompressing The Spine
Common signs of back pain such as stiffness is often caused by spinal compression Yoga for decompressing the spine offers a variety of poses that can improve your range of motion. Another cause for back pain includes weak abdominal muscles. Yoga is a great form of exercise that improves your physical condition. If you are a beginner, look for yoga classes at your community college. Beginners will often see improvements in their physical condition within a few weeks by practicing yoga on a regular basis.
Yoga Benefits for Your Body
Yoga offers poses that improve your range of motion while strengthening muscles and tendons there are yoga poses designed for different parts of the body to reach your fitness goals. Look for yoga teachers that offer classes for beginners to get started. Many people who practice yoga report an improvement in their mood, blood pressure and energy levels. Read about the following yoga poses that will help decompress the spine.
Cat Stretch
This yoga pose is excellent for beginners. Start by standing on your yoga mat with bent knees. Slowly move your body until your forehead is resting on the mat. Be sure to inhale while bending over and exhale when your forehead is on the mat. This pose may help relieve pressure on your spinal disks. You should hold the pose for 20 seconds while relaxing your abdominals.
Back Arch
This exercise starts with you lying on your back on a yoga mat. Bring your knees to your forehead and hold for 20 seconds. Inhale at the start of the movement and exhale when you hit the pose. You do not have to hold your breath when you have your knees to the forehead. Breathe deeply and relax while in this position.
Yoga appeals to people of all ages across the globe. Even though yoga got its start in India, it is increasing in popularity in the western countries. There are undeniable health benefits of regular yoga poses that make it easier to maintain a healthy body. It is important that you warm up before you start your yoga poses to avoid injuries.
Website: http://www.aurawellnesscenter.com
Music Source : AudioBlocks
http://audioblocks.refr.cc/PK3QM69
Back Pain can be caused by many factors. Here is a gentle seated series of movements to stretch your back, decompress the spine, and reduce pain levels. After practicing with this video here are more ideas for back pain relief: Supine Hamstring Stretch, Sphinx, Cat, and Legs-Up-The-Wall.
Back pain is a common complaint for many people. Failure to stretch before a workout or bending and lifting with improper technique can result in an injured back. Utilize these additional yoga poses to relieve the ache of tight muscles and back pain.
Supine Hamstring Stretch
Lying flat on your back, straighten the left leg while bending the right leg to your chest. Wrap a yoga band or long towel around your foot as you straighten the right leg upward. Press the foot outward, taking care to not strain the lower back. If this occurs bend your left leg, placing the left foot flat on the floor. Hold this pose for 3-5 minutes, switch legs and continue the pose on the left leg.
Sphinx
While lying on your stomach, bend your arms in front of you with your elbows parallel to the shoulders, supporting your body on your forearms. Press your feet and palms firmly to the floor while raising head and shoulders upward. You will feel the stretch in the lower back, allowing for increased blood flow. Breathe through the stretch while you hold the pose for 1-3 minutes.
Cat Pose
Begin on your hands and knees. The knees should be in line with your hips. Your arms and shoulders are in line to the floor. Exhale as you curve the spine upward keeping knees and shoulders in the same position. Lower your head slightly. Feel the stretch in your back. As you inhale return to the starting position, repeating the movement 3-5 times.
Legs Up the Wall
This pose relaxes the back muscles, feet and ankles after a high-energy workout or sitting for a lengthy airplane ride. Lie with your back on the floor and your buttocks pushed up against the wall. Raise your legs and feet straight up against the wall and relax your arms out to the sides. Breathe easily and hold the pose for 5-10 minutes.
Yoga For Decompressing The Spine
Common signs of back pain such as stiffness is often caused by spinal compression Yoga for decompressing the spine offers a variety of poses that can improve your range of motion. Another cause for back pain includes weak abdominal muscles. Yoga is a great form of exercise that improves your physical condition. If you are a beginner, look for yoga classes at your community college. Beginners will often see improvements in their physical condition within a few weeks by practicing yoga on a regular basis.
Yoga Benefits for Your Body
Yoga offers poses that improve your range of motion while strengthening muscles and tendons there are yoga poses designed for different parts of the body to reach your fitness goals. Look for yoga teachers that offer classes for beginners to get started. Many people who practice yoga report an improvement in their mood, blood pressure and energy levels. Read about the following yoga poses that will help decompress the spine.
Cat Stretch
This yoga pose is excellent for beginners. Start by standing on your yoga mat with bent knees. Slowly move your body until your forehead is resting on the mat. Be sure to inhale while bending over and exhale when your forehead is on the mat. This pose may help relieve pressure on your spinal disks. You should hold the pose for 20 seconds while relaxing your abdominals.
Back Arch
This exercise starts with you lying on your back on a yoga mat. Bring your knees to your forehead and hold for 20 seconds. Inhale at the start of the movement and exhale when you hit the pose. You do not have to hold your breath when you have your knees to the forehead. Breathe deeply and relax while in this position.
Yoga appeals to people of all ages across the globe. Even though yoga got its start in India, it is increasing in popularity in the western countries. There are undeniable health benefits of regular yoga poses that make it easier to maintain a healthy body. It is important that you warm up before you start your yoga poses to avoid injuries.
Website: http://www.aurawellnesscenter.com
Music Source : AudioBlocks
http://audioblocks.refr.cc/PK3QM69