What was the first thing I noticed since doing yoga? Well, I am not suffering from back pain anymore. EVER. And I cannot tell you how relieved I am. Every day I wake up fresh and energized and that’s all down to my yoga practice and overall exercise.
Nowadays almost everyone is suffering from back pain. A reason for this is obviously our constant tendency for sitting. In fact, we sit most of our days. We sit in our cars, at work, while eating, we sit, we sit and we sit some more. Because of the excessive amount of time we spend sitting, our back muscles are becoming too weak to stabilize our body. This can lead to over strained back muscles, which at some point create back pain.
If you are reading this blog post right now, you are, most certainly, suffering from back pain. In this article I will show you a few easy yoga postures, which will help you to release tension from your back muscles.
Let’s dive into the yoga poses. I am here to help you to relax a little bit and forget about all these stressful everyday stuff. Enjoy!
Happy baby pose
- Lie on your back, exhale and bend your knees.
- Inhale and grab your feet with your hands
- Open your knees slightly so that your legs are a bit wider apart than your hips
- Stay in this position for 1-2 minutes. Breathe deep with awareness and enjoy gentle stretches
This pose is gentle and brings awareness to your hip joints and lower back.
- Kneel on your heels with your big toes touching each other. Spread your knees about hip wide apart.
- Exhale and place your torso between your legs. Lift the back of your head away from your neck.
- Lay your arms alongside your torso with your palms facing up. You can also put your arms forward.
- Stay in this pose for 1-2 minutes with deep and even breathing.
Child’s pose is a resting yoga pose. You can do it in between challenging asanas or just to relax. I have included it into this series, because it is a great asana to relax your back muscles.
Child’s pose variation (side)
- Start in child’s pose, but with your arms in front of you.
- Exhale and move your whole torso to one side.
- Breathe deep and keep your attention on your lower back.
- Stay in this pose for about 1 minute and repeat it on the opposite side
This variation of the child’s pose is great for releasing tension on the side muscles of the lower back.
Seated forward bend variation
- Sit in dandasana (staff pose).
- Bend your left knee and place the foot on the floor. The heel should be as close to your sitting bone, as possible. Make sure the inner left side of the torso presses against the left leg.
- Twist your torso slightly on the right side and forward.
- Exhale and sweep the left forearm around the outside of the left leg and try to grab your right arm behind your back. (as in picture)
- Exhale and extend your torso forward. Lower your torso as closely to the right leg, as possible.
- Stay in this position for about 30 seconds and repeat on the opposite side.
To get into a deeper forward bend, I suggest for beginners to sit on a folded blanket or block. If you can’t clasp your hands together behind your back, you can also use a strap.
Supine side twist
- Begin in this pose
- Exhale and move the right knee onto the opposite side to the ground. Roll onto your left hip.
- Extend both arms out along the floor.
- Let the right knee become heavy.
- Stay in this position for as long as you prefer and repeat on the opposite side.
Seated twist pose
- Sit in dandasana. Bend your right knee and place do foot on the outer side of the left leg.
- Exhale, rotato your torso to the left side and wrap your left arm around the right leg, so that your left hand touches the left knee.
- Place your right arm behind your sitting bone and open your chest.
- As you are breathing deep and even, rotate even more and gaze behind the right side.
- Stay in this asana for 1 minute and repeat on the other side.
- Sit in dandasana. Bend both knees and place the feet on the floor. Slide your left thigh under the right knee all over to the right hip. Place the right knee onto the left knee and bring the right foot to the left hip.
- Sit evenly on the sitting bones.
- Place your arms just like in the picture above. Whenever the left thigh is above the right thigh, the left arm is under the right arm.
- Stay in this pose for about 1 minute and repeat on the opposite side.
- Originally the arms are placed like this. Take a look and try out both variations.
Threat the needle
- Begin in tabletop position.
- Inhale, raise your right arm above your head. Rotate your torso slightly to the right and gaze up.
- Exhale, move your arm towards the ground and under the left side of your torso.
- Place your head on the floor.
- Twist your whole upper body.
- With the next inhale repeat both steps 5 times on each side.
- Sit upright with your legs crossed.
- Exhale and move your right arm above your head, looking onto your fingers or to the sky.
- The left forearm is on the floor.
- Breathe deep and stretch the right side of the body, fully.
- Stay in this asana for 1-2 minutes.
- Repeat on the other side.
Twisted downward facing dog
- Begin in the downward facing dog.
- Exhale, rotate your torso to the left and place your right hand on the left lower leg.
- Gaze straight ahead to the left side.
- Stay for 1 minute.
- Repeat the same steps on the left side
We are already at the end of this yoga practice. Thank you so much for joining me and I hope your back muscles feel more relaxed. Do this yoga practice, whenever your back is in pain and make sure to repeat it more often for longer lasting results.
You aren’t getting enough of yoga? You may also enjoy:
- 12 Yoga poses for beginners – If you are a complete beginner
- Sun salutations – A Yoga flow for beginners
- Morning yoga routine – For an energized start to the day
Have an energized and back pain free day!