Reduce Back Pain with Yoga Exercises

yoga back pain
Yoga is a system of exercises that promotes strength, flexibility and gentle endurance that has gained an immense surge of popularity in the West over the last decade. More than just a fad or a trend, yoga has become a mainstay in exercise, meditation, stress-relief, health programs, and even physiotherapy regiments.

Yoga Poses to Relieve Back Pain and Muscle Tension

A few minutes of yoga every day or three to four times a week can help soothe an aching back, strength back and core abdominal muscles and increase flexibility. Specific poses target the back muscles, lengthening and strengthening them and prevent and relieve lower back pain.

The Half Locust: Lie on your stomach with your chin on the floor, arms stretched back alongside your body with your palms down. With your toes pointed away from you, lift your right leg a few inches off the floor, Hold for 5 to 15 seconds and slower lower the leg. Repeat 4 to 5 times. Switch legs and repeat.

Also try a 10 minute routine based on a form of Japanese yoga called the “meridian touch”. Each move rejuvenates the body along meridians or energy pathways, represented by the elements earth, water, fire, metal and wood. The philosophy behind these energy pathways are akin to those in acupressure and acupuncture.

Warm Up Exercises to Prevent Muscle Injury and Pain

This is a relaxing warm up stretch that loosens the muscles to prevent injury. It is very important to warm up before trying any type of exercise.

A. Stand up straight with feet apart slightly wider than shoulder width. Hold arms behind the back and stretched down so that palms are against the back of the thighs. Take a deep breath, exhale and relax. Then curl the head and back down towards the knees, sliding the palms down so they are holding the back of your knees. Hold this position for 20 to 30 seconds.

B. Return to the original upright position. Keep arms behind the back and palms resting on the back of the thighs. Breathe deeply, exhale and relax. Arc the stomach forward and allow the head and shoulders to drop back, sliding palms as far down the back of the thighs as possible. Hold this position for 20 to 30 seconds.
Repeat steps A and B, four to six times

The Many Benefits of Yoga

Yoga is a low impact exercise that can be easily tailored to individual fitness levels and built up to improve stamina, strength and flexibility over time. The many benefits of yoga to over all body health include:
  • Increased energy
  • Reduced blood pressure level
  • Weight loss and weight maintenance
  • Increased immunity
  • Increased flexibility
  • Increased range of motion
  • Improved concentration and memory
  • Improved cardiovascular health and endurance
  • Toned and strengthened muscles
  • Improved respiratory capacity
  • Improved posture

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