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upward forward fold
Four great yoga poses for lower back pain, can equal relief when you are suffering. All of us should know that practicing yoga daily is good for strengthening the whole body. But did you know that yoga can offer relief for lower back pain and actually help strengthen your core to minimize repeated episodes of back pain? Of course, you should check with your doctor before starting any exercise plan, especially if you are suffering from lower back pain. Below are four of my favorite yoga poses that I find relief with:
Child’s Pose: You will start on all fours with your arms stretched out straight in front of you. You then sit back so your butt comes to rest just above, but not touching, on your heels. This position can be held for 5 to 10 breaths, and can be repeated as many times as needed. This poses gives you a good, soothing stretch in your back and whole body.
Upward Facing Dog: Start this pose by lying flat on the floor. Place your palms facedown near the middle of your rib cage. Using the strength of your back, not your hands, lift your chest off the floor, leaving your legs extended straight. Hold the position for 5 to 10 breaths, and repeat as needed.
Upward Forward Fold: Deep, relaxing breathes are essential to making this pose benefit you the most. With feet shoulder width apart, and knees slightly bent, reach for your toes and relax. Now in that relaxed, loose position, begin to take slow, long, deep breathes. With each big exhale, you should feel the body loosen and become more flexible, and your spine will lengthen. After 6-8 large breathes, I find myself able to hug my legs and my hands can easily touch the floor or my feet.
Pigeon Pose: This pose can be a little challenging, but the benefits are amazing! This pose stretches the hip flexors and rotators, which if are tight, add to lower back pain. Explaining how to get into the pose, is the most challenging part I’m finding! From Downward Dog, the knee can simply be placed on the mat, or from Child Pose take one knee forward. You start by bringing one knee forward and to the edge of the mat. Take the foot of the bent leg forward to stretch the knee also. Stretch the other leg back. Lengthen through the inside of the leg all the way down to your big toe. You should feel a stretch in the hip but no pain in your bent knee. If you feel pain, this is not a pose for you. (Pigeon Pose is the featured image in this article.)