Do you feel your back is causing you to slow down? These simple yoga postures, suggested by a yoga instructor certified by the ASA and yoga therapy therapist Michelle Smith, might help you get relief.

Smith who is employed in the Geisinger Medical Center in Danville, Pa., offers holistic medicine options, such as massage therapy, yoga therapy Reiki, massage therapy, and vibrational therapy for staff, patients as well as the public at large. “Whether it’s just a basic sitting yoga, or a strenuous sequence of challenging postures, there’s likely the right level of yoga appropriate for your needs,” Smith says. If you’re unsure you’re not sure, talk to your physician prior to beginning this or any other workout program.”

Yoga poses to help back discomfort

Try these postures to ease tension and strengthen muscles that are sore:

1. Cat-cow pose

This easy backbend is great for strengthening the spine and provides your muscles with an excellent stretch.

  • Put yourself on fours, with your wrists under shoulders and knees under hips.
  • Inhale as you pull your chin into your chest. Then, draw your navel towards your spine and then arch your spine towards the ceiling.
  • Inhale, tilting your head to the ceiling and allow your spine to relax, lowering your stomach towards the mat.
  • Repeat these upward and downward motions.

2. Downward-facing dog

This classic forward bend can build strength and may help alleviate back pain as well as sciatica pain.

  • Put yourself on fours, with your wrists under shoulders and knees under hips.
  • Push your hands into your palms while you pull your toes in. Bring your hips up towards the ceiling.
  • Maintain a slight bend in your knees while you stretch your spine.
  • Keep your heels a little off the ground while you press your hands against the mat.
  • Keep your head aligned with your upper arms.
  • Continue to hold until you’re relaxed.

3. Cobra pose

This backbend will strengthen your spine and possibly ease sciatica also. Additionally, it helps your chest, abdomen and shoulders with a relaxing stretch.

  • Relax on your stomach, with your fingers under your shoulders and hands looking forward.
  • Pull your arms tight to your chest. Keep your elbows close to your side.
  • Place your hands on the mat and slowly raise your the shoulders, chest and head to lift them halfway, halfway up, or the entire way up , maintaining your elbows slightly bent.
  • Turn your head back to increase the intensity of the pose.
  • Keep the pose for the time you like.
  • Exhale as you ease back on your mat.

4. Seated spinal twist

This twist stimulates the spine and relieves back discomfort while also giving the shoulders, hips and neck a stretch.

  • Sitting on the ground While on the floor, pull your right foot closer to the hip of your left. Your left foot should be on the side of your right leg.
  • Increase the length of your spine while you turn your back to turn left. Keep your left hand in front of you to support yourself.
  • Make sure you move your right arm towards an outside part of the left side or place your elbow on your right knee. Keep your hips in place.
  • Make sure you glance over your shoulder.
  • You can hold the pose for at least a minute.
  • Repeat on opposite side.

5. Triangle pose

This posture stretches your spine as well as your hips, groin and hips and can ease cervical, sciatica as well as back pain.

  • Put your feet 4 feet apart. Have your right foot pointed forward, the left side pointing towards the side with an angle.
  • Arms are parallel to mats with hands facing down.
  • Hold your right hip and tilt it forward using your torso and arm.
  • Set your right hand down on your mat either a yoga block or even your foot — whatever works best for you.
  • Lengthen your left arm toward the ceiling.
  • Keep it up until you’re relaxed.
  • Repeat on the other side.

6. Locust pose

Build strength in your back and torso, your legs and arms with this backbend. It’s particularly beneficial to relieve lower back pain.

  • Lay on your stomach and keep your arms at your sides and your palms facing upwards. Make sure your toes are firmly together and your heels slightly towards the side.
  • Put your head onto the mat.
  • Slowly raise your chest, your head, and arms either partway or all the way updepending on what feels comfortable to you. You can also raise your legs in order to strengthen the pose.
  • Join your hands and tie the fingers of your back.
  • Take a look directly ahead, or slightly up when you are holding the pose.

7. Bridge pose

If you’re suffering from back discomfort or headaches This easy back bend can help relieve pain.

  • Relax in a position on your back with your knees bent. heels placed close to your hips, and arms positioned beside your body with hands down.
  • Your arms and feet should be pressed towards the mat as you raise your tailbone. Keep elevating until the thighs of your in line with the mat.
  • Your arms can be left in the way they are or put your palms underneath you, and then interlace your fingers. You can also place your hands underneath your hips to provide support.
  • After you have held the pose for the amount of time you are at ease, let go by gently moving you spine back towards the mat and vertebra by vertebra.

8. Reclining spinal twist

This stretching exercise can stretch you spine, back and shoulders and can ease back stiffness and pain in back, back as well as hips.

  • Lay lying on your back with your knees dangling towards your chest and arms out towards the side, with your palms placed down.
  • Begin to slowly lower the legs slowly to the left, while making sure your knees are as close to each other as you can. You can make use of the left side of your hand as a way to push your knees against the mat.
  • Keep your head off of your knees.
  • Breathe deeply and remain in the pose for the time you want.
  • Repeat on the other side.

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