Get Your Spine MOVING!
Back pain is usually caused by our lifestyle. Extensive sitting at work- behind a desk, at home or while driving for those of us who do a daily commute can really take its toll on our spine and cause pain the neck and back. After several hours of sitting, which is of course is not a natural thing to do for a human body, a majority of us start to slouch. Our head moves forward from the neutral position causing pain in the upper part of our back and we tend to round our back compressing a spine. All together this puts a lot of pressure on our back causing pain and discomfort. Fortunately, I have good news for you! A daily portion of yoga can be a great tool to help ease back pain, relax the spine and restore it back to its happy and healthy form.
Today I prepared for you a few postures that may help you with back pain. Of course as you probably suspect best results can be achieved by the regular, daily practice however even doing these poses one couple of times a week will help you to feel better. I also invite you to practice with me on Youtube where I would like to share with you a 15-minute happy spine flow, which will help you to relax the spine and leave it feeling happy and free again!
Today I prepared for you a few postures that may help you with back pain. Of course as you probably suspect best results can be achieved by the regular, daily practice however even doing these poses one couple of times a week will help you to feel better. I also invite you to practice with me on Youtube where I would like to share with you a 15-minute happy spine flow, which will help you to relax the spine and leave it feeling happy and free again!
Marjaryasana - Cat & Bitilasana- Cow
Marjari = Cat; Asana = Posture
Marjari = Cat; Asana = Posture
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Marjaryasana (Cat pose) and Bitilasana (Cow pose) complement each other beautifully! These two poses paired together help to gently warm up the spine, strengthen and improve its flexibility. These are my definite "must do" postures at the beginning of each flow.
1. To begin start off in a table top position, with your hands directly underneath your shoulders and your knees underneath your hips. Take a deep breath and as you inhale bring a bellybutton into a spine and gently press your hands into a mat rounding the spine like a cat. Point your head towards the mat however to not force your chin to the chest. Exhale.
2. With next inhale, gently lower the belly down, tilting your pelvis upwards, pointing your tailbone towards the sky.
3. Gently draw the shoulders away from the ears, lengthen the front of the neck and look up.
4. In your own rhythm switch between cat and cow pose around 10 times.
1. To begin start off in a table top position, with your hands directly underneath your shoulders and your knees underneath your hips. Take a deep breath and as you inhale bring a bellybutton into a spine and gently press your hands into a mat rounding the spine like a cat. Point your head towards the mat however to not force your chin to the chest. Exhale.
2. With next inhale, gently lower the belly down, tilting your pelvis upwards, pointing your tailbone towards the sky.
3. Gently draw the shoulders away from the ears, lengthen the front of the neck and look up.
4. In your own rhythm switch between cat and cow pose around 10 times.
Thread-The-Needle Twist
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1. Begin on hands and knees with a neutral spine. Make sure that the knees are right below the hips and hands are directly under shoulders.
2. Inhaling, life your right arm up to the ceiling opening your chest to the right side.
3. Exhaling, bring the right arm down, under the body, and out under the left arm. Rest the right arm, head and shoulder on the mat. Stay here or if you are looking for even deeper stretch option extend the left arm to the ceiling. Stay here or bend the left arm behind you and grab hold of the tight.
4. Relax into the pose, breathing deeply.
5. When you’re ready, bring the left arm down and plant the hand on the floor. On an inhale lift the right arm up and stretch up toward the ceiling.
6. Release and return to a neutral tabletop pose. Repeat the twist on the other side.
2. Inhaling, life your right arm up to the ceiling opening your chest to the right side.
3. Exhaling, bring the right arm down, under the body, and out under the left arm. Rest the right arm, head and shoulder on the mat. Stay here or if you are looking for even deeper stretch option extend the left arm to the ceiling. Stay here or bend the left arm behind you and grab hold of the tight.
4. Relax into the pose, breathing deeply.
5. When you’re ready, bring the left arm down and plant the hand on the floor. On an inhale lift the right arm up and stretch up toward the ceiling.
6. Release and return to a neutral tabletop pose. Repeat the twist on the other side.
Adho Mukha Svanasana- Downward Facing Dog
Adho= Down; Mukha= Face; Svana- Dog; Asana=Posture
Adho= Down; Mukha= Face; Svana- Dog; Asana=Posture
Downward facing dog is one of the most basic yoga positions, and of course an elementary part of the sun salutations. It is not without reason. The position of downward facing can effectively elongate and release the spine, strengthen the abdominals, back of the thighs and back.
1. To begin start off in a table top position, with your hands directly underneath your shoulders and your knees underneath your hips.
2. Spread your palms, index fingers parallel or slightly turned out. Press into your hands making sure that you are pressing through the whole surface of your hands, tuck your toes and with exhale straighten your legs without locking them.
3. Keep pressing your hands to the mat, belly and chest towards your thighs and focus on bringing your sit bones up towards the ceiling. Feel how your spine and muscles that run along the back of your legs are gently releasing and elongate.
4. Breath deeply and try to stay in this pose for around 3 minutes.
1. To begin start off in a table top position, with your hands directly underneath your shoulders and your knees underneath your hips.
2. Spread your palms, index fingers parallel or slightly turned out. Press into your hands making sure that you are pressing through the whole surface of your hands, tuck your toes and with exhale straighten your legs without locking them.
3. Keep pressing your hands to the mat, belly and chest towards your thighs and focus on bringing your sit bones up towards the ceiling. Feel how your spine and muscles that run along the back of your legs are gently releasing and elongate.
4. Breath deeply and try to stay in this pose for around 3 minutes.
Urdhva Mukha Svanasana- Upward Facing Dog
Urdhva = Upward; Mukha=Face; Svana= Dog; Asana= Posture
Urdhva = Upward; Mukha=Face; Svana= Dog; Asana= Posture
1. Start by laying on your stomach with your forehead down and the tops of your feet on the mat.
2. Bend your elbows, place your hands alongside your rib cage and slowly by pressing hands into a mat bring your chest up opening your heart and throat. In sankrit "urdhva" measn upwards and traditionally in this pose the head supported to be tilted back so that you face up to the sky/ ceiling but it is up to you if you prefer to keep your head in a neutral position instead.
3. Broaden your collarbones, press your fet into a mat so that your hips and knees are off the mat. If this feels a bit strong for you, lower the legs to the floor.
2. Bend your elbows, place your hands alongside your rib cage and slowly by pressing hands into a mat bring your chest up opening your heart and throat. In sankrit "urdhva" measn upwards and traditionally in this pose the head supported to be tilted back so that you face up to the sky/ ceiling but it is up to you if you prefer to keep your head in a neutral position instead.
3. Broaden your collarbones, press your fet into a mat so that your hips and knees are off the mat. If this feels a bit strong for you, lower the legs to the floor.
Wide-Legged Forward Bend (Prasarita Padottanasana) – Variation C
This is a really nice shoulder opener.
1. Start with your feet apart, parallel your feet to each other.
2. Clasp hand behind you, inhale lengthen the front of the body, exhale fold forward from the hips extending your arms out away from your body.
3. Hold for 5 breaths before slowly coming back up to standing.
I do hope that this post was helpful and your back is feeling happy and free again!
1. Start with your feet apart, parallel your feet to each other.
2. Clasp hand behind you, inhale lengthen the front of the body, exhale fold forward from the hips extending your arms out away from your body.
3. Hold for 5 breaths before slowly coming back up to standing.
I do hope that this post was helpful and your back is feeling happy and free again!
