How to Exercise With Yoga to Relieve Back Pain
- 1). Stand up and let your arms hang loosely at your sides. Get into the tree position by bringing your arms up over your head and interlace your fingers. Flip your hands so that your palms are facing the ceiling and stretch them upward. Stretch your entire body upward and if possible bring yourself to stand on your toes.
- 2). Relax the muscles by starting in the corpse position. To achieve this, lie flat on your back with your arms at your sides and your hands palms down. Stretch your legs out and let them lie naturally with your knees turned outward slightly. If it hurts, bend your knees and put your feet flat on the floor. Lie like this for a few minutes and allow your muscles to relax.
- 3). Roll over and lift yourself up onto your hands and knees in the cat pose. Your knees should be directly under your hips and your hands should be directly under your shoulders with your back straight. Breathe slowly, inhaling with your back straight and exhaling while slowly arching your back. Tuck your chin and your tail-bone toward your torso and hold the position, then slowly return back to normal.
- 4). Return to the corpse pose and breathe slowly. As you inhale, place your hands behind your knee and bring your leg up towards your chest allowing it to stretch your lower back. Exhale and touch your forehead to your knee and return to the starting pose. Repeat these steps with the other leg.
- 5). Sit up on the floor with your legs outstretched and then bring your right leg over your left so that your right foot is flat on the floor in the sage twist position. Put your left elbow behind your right knee and twist slowly to look over your right shoulder, only twist as far as is comfortable. If it hurts, twist less or skip this pose. Return to the starting position and repeat with the other leg.
- 6). Lie back down on the floor with your knees bent and your arms at your sides in the fish pose. Arch your back and raise it up by pushing on the floor with your elbows. If possible, tilt your head back so that the crown of your head touches the ground and hold the pose for a minute before returning to the relaxed position.
- 7). Roll over so that you are laying on the floor face down with your arms at your sides palms down. Lift your legs off the ground as far as you can go but do not cause yourself pain. If it strains the muscles, lower your legs or skip the position. Repeat this lifting exercise about 12 times.
- 8). Finish the exercises in gentle child's pose by pulling yourself up onto your knees. Lay your forehead on the ground and hold your hands behind your back. Stay like this for a few minutes focusing on your breathing and allow the muscles to relax.
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