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5 Easy and Effective Yoga Routines to Free You from Back Pain

Lower back pain can be caused by irritation and problems with some parts of the complex network of spinal muscles, nerves, bones or discs in the lumbar spine. If these problems occur often, you should seek immediate treatment by a professional.

But if the pain is not that terrible, and you only feel a slight discomfort due to constant sitting or sleeping in a bad position, maybe you should try a couple of well- known Yoga positions (Asanas).

Yoga is an ancient Indian discipline aiming to unite the spirit and the physical body. It has evolved over thousands of years and is now divided into six branches. Hatha Yoga is suitable for all levels of fitness, which means it’s a possible choice for everyone. It increases your strength and flexibility and is also proven to efficiently lower high blood pressure. Some positions of Hatha Yoga may also help in reducing back pain or pain in any part of the body overall. A day of a modern working man or woman consists mostly of sitting in office chairs, bent over a computer and in an unnatural position. These Yoga positions may be a right way to improve your posture and to try and fix all the damage you have done to your back.

1. Marjariasana or Cat-Pose

What does it do?

Cat-pose is a pose which brings bigger flexibility of the spine and strengthens your wrists and shoulders. It can also tone your abdomen along with massaging digestive organs and improving digestion.

yoga marjari

How to properly do it?

Get on your knees. You start in a tabletop position relying on your hands and knees. Knees should be just below your hips, along with wrists and shoulders that should also be in line. Look at the floor and slowly inhale. As you exhale, round your spine, move lower part of your back to the ceiling, and then move your shoulders to the back as much as possible and lift your head up. As you inhale, move only your abdomen to the ceiling, lower your head and let your head fall down into its natural position. Repeat this cycle couple of times.

2. Supta Matsyendrasana or Two-Knee Spinal Twist Position

What is it for?

This is a pose which also increases the mobility of your spine and massages and tones your stomach and other internal organs. It can minimize the pain in your lower back and stretch your middle spine, chest and hips. It releases tension and rejuvenates your entire body.

yoga stress spinal

How to properly do it?

To begin with, lie on your back. Bring the legs together, and put your hands on the sides of your body in the position of the letter T with your palms facing down.

Place the soles of both feet close to the sitting bone, flat on the floor. Shift your hips to the right side and allow the knees to stack and fall to the left. If you cannot stand the twist, you can put a stacked blanket on the side you are putting your knees to. It will be easier for you and will allow you to stretch as much as you can. Afterwards, place your left hand on your right knee. Then, move your head to the right and gaze in that direction. Repeat by switching sides multiple times.

3. Sphinx Pose – Salamba Bhujangasana

What does it do?

An ideal pose for stretching your entire upper body. It lengthens the spine and stretches your chest, shoulders and abdomen. It energizes you and relieves you from stress.

How to do it properly?

Sphinx Pose Yoga

Lie on your belly; put your forearms flat on the floor. Your elbows should be in line with your shoulders. Inhale and press with your forearms and lift your head, neck and chest off the floor. The weight should be on your forearms. Squeeze the thighs and buttocks and press the pubic bone down to the floor.
Your elbows should be close to your sides, your shoulders down and back and the chin should be raised high. You should gaze with your third eye, breathe and hold it for a couple of breaths.
Exhale slowly and lower your head and chest to the floor. Turn the head to one side, then place your arms next to your body and take a short rest. Repeat a couple of times.

4. Half Piegon Pose – Eka Pada Rajakapotasana

The pose is ideal for intermediate users, but a part of it can be achieved even if you are an absolute beginner.

What does it do?

The pose opens the shoulders and chest, stretches groins, thighs, abdomen, chest shoulders and neck. It stimulates your internal, mostly abdominal, organs and helps with urinary disorders. It is a deep hip opener.

Half Piegon Pose

How to properly do it?

Your thighs should be on the floor, and you should position your back straight up. Bend your right knee and bring the knee to the outside while moving your foot and placing it below your left hip. Your hips should be facing forward. If you can do it you, can bring your foot in front of your mat, parallel to the knee of the same leg.

To make it easier for you, you can use a stacked blanket and slide it underneath you and support your hip. You inhale, lengthen the spine and you fall forward and place you forehead on the mat. You can use another stacked blanket and put it below your chest for support. The weight of your body should know rest on your right leg.

Breathe in and out a couple of times and then stand up and repeat the pose a few more times by switching sides.

5. Bridge Pose – Setu Bandha Sarvangasana

What does it do?

This pose is also ideal for stretching your upper body. It also helps with stress and wiith mild forms of depression. It stimulates not only the abdominal organs and lungs, but also your thyroid. It is helpful with menopause symptoms and relaxes tired legs.

Yoga (Bridge Pose)

How to properly do it?

Lie on your back; put your arms next to the body with palms facing down. Bend your knees and place your feet flat on the floor and move them closer to the buttocks.

Feet should be parallel to each other and both arms and feet should press into the floor while moving the hips up to the ceiling. Your breastbone should be moving closer towards the chin.

The lower back should be extended and abdominal muscles firm. Hips should be lifted as high as possible with your buttocks remaining strong and firm.
Your hands can be clasped behind your back and the shoulder blades can go down, stretched towards the spine.  

Take around 10 breaths in this pose and then slowly release your arms, lower your hips down and exhale while lying flat on the floor again.


But be carefulEven though Yoga is, in a sense, an art of healing, if you do feel any kind of pain, we advise you to stop!

About Jovan Krstic

He is dedicated to make creative and useful articles in order to present his opinion to the world in the best possible way. Like to write about business, online marketing, start-up and managing. As a marketing manager, work on a few web shops and portals of lawyers and entrepreneurs. Also, he is general secretary of CID Unesco Niš, organization that is working on development of dancing and maintaining culture of motion.

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