Did you know that yoga poses can help you ease lower back pain? Here are some of the standard yoga poses we offer at our surf and yoga retreat in Galle which can help you find some relief from pain in the lumbar region.
Yoga Poses To Help Ease Lower Back Pain
This pose can help you ease tension down your entire back as well as the neck area. First lie down on your back and spread your arms on the floor in the shape of a ‘T’. Slowly bring your knees to your chest and then lower the knees to your left. You can either keep your neck neutral or look away from the knees. You should try to keep your shoulders on level with the floor. If you feel that the knee on top tends to lift too far away from the other one, try wedging some kind of support between the knees. Try to maintain this pose for a minute at least. If you are ready, maintain it up to 4 minutes and then repeat on the other side.
The Sphinx pose can help you maintain the natural arc of the lower back and lessen flattening, that occur when you remain seated for long periods of time. Lay down on your stomach with your feet apart in proportion to your hip. Move your elbows under your shoulders. If you feel that the pressure on your elbows is too intense, bring them forward a little. Try to hold the pose for about 1 to 3 minutes. Before you come out of it, lower your upper body on to the floor and then relax for as long as you need.
Thread the Needle Pose
This pose helps you stretch your hips naturally and prevent tightness. To begin the pose, lay down on the floor. Place the soles of your feet on the floor in proportion to your hip. Then slowly bring your right ankle on to the left thigh. Keep your foot flexed during the pose. Bring your arms around your left thigh and interlace fingers. Always, keep your back and shoulders as relaxed as possible. Try to hold this pose for about 1 to 3 minutes and change sides.
Cat and Cow Pose
Place your hands and knees on the floor. Inhale and raise your chest and tailbone towards the ceiling or the sky. Exhale and arch your back while pressing the shoulders blades and dropping the head. Keep going to the rhythm of your breath. Do about 6 to 7 rounds of the movement.
Downward Facing Dog
This pose can help you decompress and stretch your spine. Place your hands and feet on the mat. Tuck your toes and raise your back and tailbone towards the ceiling (or the sky). Start with your knees bent and slowly straighten. Stretch one leg out at a time and place the heels closer to the ground as possible. Clench your shoulder blades towards your spine and try to lower them while rotating your upper arms outwards. Stay for five breaths.
If you feel uncertain about your movements, you could always ask our instructors at Nirbanafor help.
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