Y'all know the phrase from the movie Friday, where the man is complaining of back pain "my neck and my back, my back and my neck". As we become older; that pain becomes REAL. Sitting at our desks in office all day, standing on our feet if we work in the medical or service fields; the back holds us all together and yet; many people experience mild to moderate pain in this area daily.
Yoga offers such relief from this pain as well as strengthening the back and lower core to prevent more pain over time. Here are four yoga poses to ease lower back aches.
Standing Forward fold- We love to do this shape with 4 bricks. This is an extended forward fold designed to get into the low back, release the hips and hamstrings. Keeping you knees bent as much as you need too, while allowing the head to drop forward and the spine to lengthen is the key to this posture.
Minute one- place two bricks on either side of you. Place your hands on the top of the bricks. Bend your knees, drop your head, elongate the spine
Minute two- keep your head down and place one layer of bricks to the side. rest your hands on the second layer of bricks, bend your knees more bringing your weight to the balls of your feet
minute three-keep your head down and place one last of bricks to the side. rest your hands on the floor or grab opposite elbows and hangs bend your knees more bringing your weight to the balls of your feet
minute four- keep your head down sink deeper into the shape inhale and exhale for 60 breathes though the nose
Come up slowly one vertebrata at a time.
Sphinx Pose- one of our favorite poses, this shape tones the spine and releases the low back. Lie on your belly, forearms bent. Press your belly into the mat. Feet hip width distance apart, relax your entire back body. Inhale and exhale through our nose, close your eyes- hold pose for 4 minutes
Child's Pose- There is a reason our babies are born and immediately find rest in this shape, child's pose takes the pressure off of your lower back by stretching and aligning the spine. Kneel on your mat with your knees hip width distance apart, take a deep breath and as you exhale, lay your chest over your thighs. Lengthen your spine and neck rest your forehead on the ground, extended your arms out in front of you- hold 4 minutes.
Hold 2 minutes-roll over to your right side use your forearm as a pillow hold fetal position f
Hold 2 minutes- roll over to your left side use your forearm as a pillow hold fetal position