Aches and pains are no laughing matter. A sedentary lifestyle of spending too much time sitting down can culminate in back ache. Similarly, an over-active lifestyle puts stress on the spine. What to do with that dull ache in the back that just doesn’t go away? Here are seven do-it-yourself yoga poses aimed at restoring a healthy spine.
Starting in a tabletop position on all fours, alternate between arching your back and rounding it as you push down on the floor with your hands and rounding help to massage the spine, while also stretching the back and torso. Repeat these postures to keep the back supple.
The most basic and effective twist is the Marichyasana C. Keep the left leg straight and bend the right leg so foot is flat. Place the right hand on the floor behind for support, like a tripod, and twist. Hook the left elbow over the right thigh for support. Alternatively, grab the right knee and twist to look over the right shoulder. Hold for ten breathes on each side.
From Shoulder Stand, bend at your hips to bring the toes or top of the feet to the floor. The hands can remain against the back for support, or clasp them together with the forearms on the floor. Hold this as long as is comfortable to get a powerful stretch in the shoulders and spine.
Seated Forward Fold
From a seated position with your legs extended forward, reach for your shins, ankles, or feet, bending at the hips, Hold for ten deep breathes for relief from stiffness in the back.
Lying on the stomach, prop up on the forearms. Align the elbows directly under the shoulders. Press firmly through the palms and the tops of the feet. Press the pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes.
Downward facing dog
Rejuvenate the entire body with this power pose. Star in tabletop and raise the hips so the body is in an upside down V position. Relax the head and neck and draw the inner thighs toward the back of the room. Spread the shoulder blades apart to stretch the upper back even more, and reaching the hips up and back to open the lower back. Breathe for ten breathes.
Stand with the feet about three-feet apart and parallel to each other. Rotate the right food so the left foot. With the arms extended of the left foot. With the arms extended to the side, tilt at the hip to extended to the side, tilt at the hip to reach the right hand toward the ground, on either side of the foot, Rotate the body to the side and reach the fingers of the left hand towards the sky. Turn the head and gaze at your left hand and hold for ten breathes on each side.