3 easy Yoga practices to get rid of back pain

By
Bharti J
-
Image via Hamza Butt/Flickr

There can be many reasons behind back pain—bad posture and a weak core are among them. If you are suffering from back pain, you must try to find the cause so you can get relief. However, doing some gentle yoga can help you get some relief, regardless of its cause:

Child pose (Bālāsana)

Kneel down with your knees apart and feet together. Take a deep breath, stretch your arms forward and bend down. Let your forehead rest on the ground and hold the breather for 1-3 minutes. Exhale slowly as you release the pose.

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Day 1 #childposeyoga ________ Announcing #SpringIntoChakras #YogaChallenge! Throughout this 2-week period (May 20 to June 2), we’re focusing on opening our 7 chakras. When any of chakras are blocked, it causes emotional, physical, and mental imbalances. We're combining pranayama (breath) with asanas (poses) that will improve not only flexibility and mobility, but also cleanse chakras to aid in helping you feel more centered and rejuvenated. —– 2 hosts will demonstrate the poses and modifications will be given each day. We welcome and encourage you to use some props in your practice to help with your poses. —— Every day, we will provide an explanation of the targeted chakra and the corresponding pose. —— ?How to JOIN: . Follow all hosts: @rheavega @joahyoga @suchitra_rx @yogi_priscilla —— ?Repost this onto your page and tag a couple friends–always better with them! ?Comment, post, and participate 🙂 ?Follow & Tag all hosts and sponsors in your picture or video, so that we know you are participating. —— We have some amazing sponsors listed below that’ll be donating prizes to 7 winners! Winners are chosen but MUST follow guidelines above to qualify. ——- Generous Sponsors: @KoalaniApparel @LavaRubber @VuoriClothing @the_yoke_om @sashka_co @mymalanecklace —— For those of you who want to plan ahead, here's a list of poses that will be OPTIONS in the challenge #SpringIntoChakras #YogaChallenge #instagram 1. Child's pose (root) 2. Forward bend (root) 3. Pigeon pose (sacral) 4. Cow face pose (sacral) 5. Boat pose (solar plexus) 6. Mountain pose (solar plexus) 7. Wheel pose (heart) 8. Camel pose (heart) 9. Shoulderstand (throat) 10. Cat-Cow pose (throat) 11. Head to Knee pose (third eye) 12. Big Toe Pose (third eye) 13. Half lotus pose (crown) 14. Corpse Pose (crown) —— Good luck everyone and we look forward to Springing into Chakras! _______________________________________________________ #yoga #instagram #fitness#challenge #instagood #photos #picoftheday #yogagram#yogaeveryday #yogafun #yogafit #yogachallenge #yogamom #yogapose #yogastrap #yogabyirma

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Forward Bend (Uttanasana)

This will also release the pressure in your backbone, increasing its flexibility.

Stand straight, inhale fresh air and start bending forwards. Try to touch your feet with hands and hold the breath for 1-3 minutes. Exhale slowly as you release the pose.

Sphinx Pose (Salamba Bhujangasana)

This pose involves creating a natural curve of your lower back which will release all the strain.

You have to lie on your stomach with legs and feet straight behind. Put your elbows on the floor parallel to your shoulder and look above stretching your backbone.

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Sphinx- Salamba Bhujangasana 1. Start prone on your belly with your legs straight back and your forearms down on the mat, elbows under the shoulders and hand straight ahead. Spread the fingers and make sure your forearms are parallel. 2. Pressing into your forearms, lift your chest and spread your shoulders, feeling your upper arms squeeze towards your sides. Maintain a natural curve in the back of your neck. 3. Press the tops of your feet down towards the earth and reach your tailbone back to lengthen the lumbar spine. Press your pubic bone gently into the mat. Benefits: A simple, foundational backbend accessible to all, this pose gently opens the chest and lubricates the spine, strengthening and stretching the back muscles that support the spine. Variations: You can begin to lift the elbows towards Bhujangasana when you feel warmed and ready to deepen the stretch in this pose. Counterposes: Pranam, shifting hips side to side. Child's pose. #sphinx #sphinxpose #salambabhujangasana #yogini #yogateacher

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