Many of us struggle with back pain and tension around the spine. Whether you work at a desk all day or have aches from a previous injury, these poses will help you to relieve tension and pain in your back and neck. Yoga is a reverse aging tool for our bodies! Be sure to practice these poses at least four to five times per week to see the best relief and results on your journey to healing.
1. Cat/Cow: Mobilizes the Spine
Come down to a table top on all fours. Place your shoulders over your wrists and your hips over your knees. Inhale as you look up and arch your back, exhale as you press the ground away and tuck your chin. Continue this fluid movement for at least 10 breaths.
2. Sphinx pose: Gentle Backbend to Strengthen the Spine
Lie on your stomach with your legs extended behind you. Prop yourself up on your forearms with the elbows under the shoulders. Lift your belly, squeeze your legs, and reach with your heart. Gaze straight forward and hold this for 2-5 minutes.
3. Triangle Pose: Helps Alleviate Back Pain, Sciatica and Neck Tension
From standing, separate your feet about the distance of your arm span. Turn your front toes straight forward and your back toes slightly in. Lift your arms parallel to the floor and hinge forward. Bring your bottom hand to your ankle or shin and reach your top arm straight up. Keep the back of your neck long and hold for up to 10 breaths.
4. Crescent B: Hip Flexor Stretch to Target Low Back Pain
From table top, step one foot forward and set your back knee down. Walk your hands up to your front thigh or reach your arms up over head. Hug your inner thighs together as you draw the navel in. Hold this posture for 10-15 breaths.
5. Bridge pose: Strengthens the Posterior Side of the Body
Lie on your back and plant your feet hips width distance with the knees bending up toward the ceiling. Place your arms beside your hips. Press your feet and hands into the ground as you lift your hips up. Hold this pose for 5-10 breaths and repeat 2-3 times.
6. Seated twist: Energizes the Spine and Stimulates Organs
From seated, bring your left foot close to your body and place your right foot outside of your knee. Sit up nice and tall, then hook your left elbow outside of your knee to twist. The right hand can come to the floor behind you to support you. Keep your sits bones grounded and turn your chest every exhale. Stay in this pose a minimum 5 breaths then switch sides.
7. Child's Pose: Relaxing Forward Fold to Release Tension and Lengthen the Spine
Bring your knees wide with the toes to touch behind you. Rest your belly between your thighs and crawl your hands forward placing your forehead on the floor. Relax your shoulders, forearms, and neck, keeping the hips heavy. Remain here for up to 5 minutes.