Yoga is an ancient Indian form of exercise that is quite helpful to keep one both mentally and physically fit. In the last couple of years, the popularity of yoga spread worldwide. In this article, we will discuss bout 7 types of yoga postures that are very helpful to solve problems like lower back pain.
Downward-Facing Dog yoga pose
It’s one of the most common types of yoga pose and it helps in helps in stretching your hamstrings. While doing this pose, the first thing needed to do is keep your hands and legs on the floor while keeping mod parts of the body in the upward position. Then press the back while raising your knees and distance it from the floor and raise your tailbone up in the direction of the ceiling. For extra hamstring stretch, moderately push your heels in the direction of the floor. Hold the position for 5 to 10 breaths, and repeat it at least five times.
This posture of Yoga which is known as Child’s Pose elongates your Back and relieves stress. Along with relieving your back pain, it also helps as a great de-stressor. It should preferably be done before sleeping as it will help you to have a stress-free sleep. Begin with your arms and stretch them out straight in front of you, then sit back so your butt muscles come to rest above but they should not touch your heels. Keep the position for 5 to 10 breaths, and try to repeat it again and again.
This posture relaxes hips by stretching rotators but it can be a bit difficult for people who just started doing yoga as to do this you have to stretch your hip and rotate it. It helps to heal lower back pain. Start with Downward-Facing Dog keeping the feet together. After that drag the left knee forward and turn it out to the left so that the left leg is bent and near perpendicular to your right one; lower both legs to the ground. You can also keep your back right leg stretched straight behind you, for an extra hamstring stretch but it can be done by only seasoned Pigeon posers. Afterward, cautiously pull your back foot off the ground and in toward your back. Be in this position for 5 to 10 breaths, then switch to the other side, and keep repeating for good results.
It helps to lengthen torso muscles to build strength and you can start it by standing straight with your feet together. Then grab your left foot back three to four feet, and point your left foot out at a 45-degree angle. The next step is to thrust your chest to the side and open up the pose by elongating your right arm in the direction of the ground and the left arm to the ceiling and keeping both your right and left legs in a straight position. In the beginning, you may not be able to touch the ground with your right arm but never overstretch and bow as far as you can and keep a straight back. Hold the position for 5 to 10 breaths and repeat as needed.
Cat and Mouse Posture
This particular pose helps in loosening the back and warms you up and it helps to reduce pains for an achy and sore back. The first step is to follow the above-mentioned postures and then do the cat and mouse pose by gently pressing the spine upwards while arching your back. Be at this position for at least 10 seconds and then scoop your spine in, and your shoulder blades back while moving your head upwards. It helps in moving your spine onto a neutral position, soothing the muscles, and decreasing tension. Keep repeating this 10 times, try to do it every day for a better back.
Upward Forward Bend
Upward Forward Bend also known as the forward fold is one of the most famous and simplest yoga postures to carry out. It helps in releasing tight hamstring and back muscles. Stand straight with some distance between both the knees. While you breathe out, tighten your waist and bend forward, and try to come closer to the floor as much as you can. There is no need to worry if you are not able to reach all the way to the floor at first; stop when your hamstrings feel comfortable. Repeat the pose five to seven times and hold your breath 5-10 times.
Upward-Facing Dog Pose
Upward-Facing Dog position stretches and engages key muscles. It opens up your chest, and expanse your abdominal muscles, involving your back. Begin this pose by lying flat on the floor while keeping the palms horizontally in the middle of your ribs. Get the legs together while pressing the tips of your feet into the floor, use the strong point of your back, not your hands, while lifting your chest from the floor. Keep both the legs extended straight out at first.