Downward-Facing Dog Pose
downward facing dog pose
Downward-Facing Dog is a classic yoga pose that primarily targets the large muscles that form your lower back (back extensors). Thus, it helps support, lengthen and strengthen your back muscles.
Begin on your hands and knees, your hands slightly in front of your shoulders.
Lift your knees away from the floor (as if going into a push-up), and your hips upward toward the ceiling.
Relax your neck muscles and look toward your thighs.
Hold the position for 5 to 10 breaths.
Gently release to your starting position.
Repeat the pose 3 to 5 times daily.
This is the most useful posture that stretches and decompresses your entire spine, thus ensuring improved blood circulation.
yoga child pose for backache
The Child pose is an active stretch that helps elongate and align the spine. It works as a great de-stressor by taking pressure off the lower back, thus relieving tense muscles.
Kneel down and sit back on your glutes or heels.
Leave your arms loose by your sides or stretch them out straight.
Exhale and slowly lean forward until your forehead touches the floor and your torso rests on your thighs.
Hold this position for 5 to 10 deep breaths.
Slowly return to the starting position.
Repeat 10 to 15 times for a good, soothing stretch.
Cat and Cow Stretch
yoga cat-cow stretch
Ideally a warm-up pose for your spine, the Cat and Cow stretch works wonders for an achy, sore back. While stretching the back and the torso, it also helps massage and loosen the muscles in and around the spine. It helps keep your spine limber and fluid.
Get on your hands and knees in a tabletop position.
Position your arms directly below your shoulders, keeping them straight.
Slowly look up, inhale and slightly arch your back.
Then as you exhale, round your back by bringing your naval up toward your spine and gazing at your belly.
Repeat this 5 to 10 times, flowing from arching (Cat pose) to rounding (Cow pose).
Do this daily to stretch your spine in both directions.
Alternating between the Cat and Cow poses helps ease tension and relax the muscles by bringing the spine into a neutral position.
Finish with the Child pose, this is called counter-pose. To avoid overstraining, back bends should always be followed by a forward bend.
Half Lord of the Fish Pose
half lord of the fish yoga pose
The Half Lord of the Fish pose is one of the best poses for correcting all your spine problems at the very base level. It exercises and massages the superficial muscles of the spine to the depth and adjusts distorted vertebrae, thus increasing spinal circulatory activities.
Sit with your spine straight.
Stretch your legs out in front of you.
Fold your right leg over your left leg (left heel against the right perineum).
Interlock your right ankle against your left knee.
Twist your torso to the right.
Hold your toe with your left hand and exhale slowly for 3 to 4 seconds.
Switch sides and follow the same steps.