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Yoga movements effectively stretch muscles, alleviate tension, and enhance blood circulation. Engaging in yoga serves as a beneficial method to alleviate back pain caused by sports injuries, accidents, diseases, or posture issues. Utilizing online yoga classes and live streams can support your practice conveniently at home. Here’s an overview of four types of yoga poses that can help with back pain:
Child’s Pose
One of the common yoga poses used to ease lower back pain and muscle tension is the child’s pose. To perform this gentle yoga pose, start on all fours. Keep your hands and knees on the floor under your shoulders and hips. Hold your legs together and slowly plunge your body backward until you sit on your hips with your buttocks on your heels. Stretch your arms forward and extend them as far as you can, then plant your palms on the floor.
With your palms on the floor, place your forehead on the ground and take deep breaths as you rest in the position for a couple of minutes. The child’s pose is easy for most people, but don’t push your body beyond your limit, as this may cause injury. Your reach will gradually improve, allowing you to bend all the way down.
Cat Cow Pose
The cat-cow pose works various muscles, including the erector spinae, rectus abdominis, triceps, serratus anterior, and gluteus maximum. Online yoga classes teach this movement to improve back flexibility and reduce lower back injury. To perform the cat-cow pose, start on all fours, keeping your hands shoulder-distance apart and your knees underneath your hips. Balance your weight evenly between your hands and knees, look up, inhale as you arch your back, and let your stomach drop. Exhale as you look back down, tuck your chin into your chest, and draw your navel toward your spine. Arch your back to the ceiling and repeat the whole move a couple of times, focusing on your breathing and movements.
Pigeon Pose
The pigeon pose stretches your hips flexors and rotators, which can help reduce lower back pain. To perform the pose, start in a downward-facing dog pose with your feet together. Bend your right knee towards the front as you rotate your hip until your ankle is behind your right wrist. Rest your left shin on the floor mat and extend the right leg behind you with your knee straight and hip rotated inward.
Rest your upper thigh on the mat, then lower your left buttock to the mat with your arms supporting you. Settle into the hip stretch and walk your hands back along your hips. Stretch your spine while lifting your head to the ceiling. Pull the back foot off the ground toward your back and hold the position for a couple of deep breaths. Get off the position to switch to the left leg and repeat from the start.
Downward-Facing Dog Pose
The downward-facing dog pose can reduce lower back pain and improve posture. Performing this pose increases muscle strength and works out imbalances. To practice the downward-facing dog, start on all fours and place your hands under your wrists and shoulders and your knees under your hips. Press your body downwards into your hands while tucking your toes under. Lift your knees and buttocks toward the ceiling with a slight bend in your knees. Stretch your spine and keep your heels off the ground. Keep your weight evenly distributed as you press into your hands and your head in line with your upper arms. Tuck in your chin slightly and hold the pose for about a minute.
Get Started With Online Yoga Classes Today
Many yoga poses can relieve back pain because they stretch and strengthen the neck, shoulder, back, and hip muscles. The happy baby pose, cobra pose, standing forward bend, extended triangle, and sphinx pose all help to reduce back pain. Contact an experienced instructor today to find out more about online yoga classes for back pain.
