- This calming pose engages your lower belly.
- Elongates the spine muscles and opens up tight shoulders.
- Improves digestion as the move is like wringing out your digestive system like a wet towel.
Lay on your back, arms out by your side, palms touching the floor. Bend knees and bring towards your chest, slowly lower to the right, knees stacked on top of each other. Place right hand on knees and hold for a couple of breaths. (1-3 minutes)
- Stretches and lengthens the spine.
- Stretches the shoulders, chest and abdomen.
- Firms the buttocks.
- Great pose for toning the spine.
Laying on your stomach, feet hip-width apart, bring elbows under shoulders. Hold for a couple of breaths. (1-3 minutes)
Cat and Cow Pose
- Cat Cow flow can help relieve menstrual cramps.
- It increases flexibility in the spine, neck and shoulders.
- It stretches the entire spine, the hips, the abdomen, the chest and hip muscles.
- Cat Cow activates the second chakra aka the Sacral chakra which is associated with the emotional body, creativity and sensuality.
Starting on your hands and knees, inhale, lifting the chest and tailbone towards the ceiling. Exhale, arching the back and dropping your head between your shoulders.
Downward Facing Dog
- This pose stretches the hamstrings as well as the spine.
- Encourages blood flow which both energizes and calms the body.
- Stretches and strengthens the upper body.
- Provides balance for body and mind.
While on your hands and knees, tuck your toes under, pushing your hands onto the floor. Slowly rise to an inverted v position. Start with bent knees and work up to straight legs, bringing heels closer to the floor. Stay in this position for 5-8 breaths.
- This pose stretches your entire back and hips.
- Stretches the thighs, ankles and back muscles.
Starting on all fours, sit back onto your heels, arms stretched out in front of you, forehead touching the floor. Hold the pose and breathe in deeply for a couple of breaths. (1-3 minutes)
Seated Spinal Twist
- This pose stretches your back.
- Improves the digestions as it wrings out the internal organs.
- Relieves backaches
- Stretches the upper body.
Sit on your yoga mat with both legs straight out in front of you. Bend your right leg into your chest, foot touching the floor, Place your right hand on the floor behind you for support. Twist your upper body and bring your left elbow to rest on the outside of your right knee.
Another variation of this pose if to wrap your left arm around your bent right leg. Hold for several breaths. (1-5 minutes) Repeat on the other side.
Seated Forward Fold
- This pose can open your lower back and offers relief from stiffness.
- Deep stretch for the back.
- Stimulates the urinary and reproductive systems.
From a seated position, legs extended forward, reach for your ankles or feet, bending over your outstretched legs. DO NOT round your back.
- This is a great pose that strengthens and stretches your back.
- Stretches the legs, hips, groin muscles, hamstrings, calves, and obliques.
- Stimulates the abdominal organs.
Stand with feet a little wider than hip-width, parallel to each other. Rotate your left foot, making sure that your left heel is in line with the arch of your right foot. With arms at shoulder level, tilt your hip and bring left hand to the ground on the inside or outside of your foot, whichever feels best to you. Rotate your upper body and reach your right hand up towards the ceiling. Hold for 4-10 breaths. Repeat on the other side.
- Improves liver functions.
- Strengthens ankles, groin, chest, thighs and the abdominal organs
Lying face down, reach your hands back and grab your ankles, one at a time. Slowly lift your thighs and chest away from the floor. This pose strengthens the back muscles. This is one move that I have yet to master. I alternate between lifting my legs and my chest off the floor.
Hopefully one or more of these poses will help ease your back pain. If you’ve tried any of these poses, let me know what your results were.