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4 Yoga Poses to Relieve Back Pain

4 Yoga Poses to Relieve Back Pain

If you have a bit of back pain, or even just bad posture, you should consider doing more yoga. Grab your yoga mat and try out these yoga poses to help relieve the back soreness that you’re bound to experience during your study sessions.

  1. Happy Baby
    Begin by lying on your back.  Pull your knees to your chest by gripping the insides of the soles of your feet.  As you pull your knees in, press the small of your back further own into your mat.  Hold this pose for five breath cycles.
  2. Thread the Needle
    From the happy baby pose, lower your legs until your soles are flat on the floor with your knees still bent.  Bring your left leg over your right, with your left ankle resting on your right knee.  Place your hands on your right hamstring under your knee, pulling your right knee toward your chest.  Hold for five breath cycles before releasing to repeat on the opposite side.
  3. Camel Pose
    Kneel on your mat with your knees hip width apart and hands on your hips.  Keep your hips over your knees.  Inhale to lift your chest and allow your elbows to draw nearer to each other as your rib cage expands.  Keeping your spine long and your core engaged, drop your hands back toward your heels as you press the heels of your hands into the heels of your feet.  Lift your shoulders and gently lower your head and neck back.  Hold for five breath cycles before slowly lifting your head and bringing your hands back to your hips as you come up.



  4. Seated Forward Fold
    Begin seated on your mat with your legs straight out in front of you with your feet together and flexed.  Take in a deep breath, fold forward from your hips as you walk your hands down the sides of your legs.  Lower yourself as far down as you can without hunching your upper back to get down farther.  Hold for five to eight breath cycles before slowly walking yourself back up to the starting position.

In addition to trying these yoga poses, make sure that you take breaks and get your body moving to help prevent back and neck pain, as being sedentary for too long can greatly contribute to your pain and discomfort.  If you’re looking for more reasons to start practicing yoga on a regular basis, check out this article!

By: Kayla Harwick

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