Author: nadayogi

Yoga Poses For Lower Back Pain Relief

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Lower back pain affects many people. It can cause a lot of discomfort and even interfere with your day-to-day activities. Luckily there are a few Yoga poses that can help you with lower back pain relief. Yoga can help you strengthen your core muscles, improve your balance, and reduce pain. There are many different poses that can help you get relief, but these are some of the most effective.

The benefits of Yoga

Yoga is a great way to relieve lower back pain. It is a practice that has been used for thousands of years. Yoga can be an effective way to reduce stress and improve your overall well-being. It can also be a safe and effective way to relieve lower back pain. Yoga is a great way to stay healthy and improve your back health. It is important to find the right practice for your body. Find a safe, effective, and enjoyable practice to help you deal with lower back pain. Yoga is a great way to practice mindfulness, which can help you to relax and reduce anxiety. This can help you to cope with lower back pain.

The best Yoga poses for lower back pain

If you suffer from lower back pain, it is important that you find a way to relieve the pain. Yoga is a great way to do this. Yoga poses are designed to relieve pain in the lower back by strengthening the lower back muscles. The following Yoga poses are the best Yoga poses for lower back pain relief. The best Yoga poses for lower back pain relief include:

1. Downward Facing Dog
2. Child’s pose
3. Cobra
4. Bridge
5. Warrior I
6. Warrior II
7. Mountain Pose
8. Wheel Pose
9. Tree Pose
10. Seated Forward Fold
11. Seated Wide-Leg Forward Fold
12. Seated Forward Bend
13. Standing Forward Bend

Benefits of the poses

The lower back pain can be due to a variety of different causes. Yoga poses are a great way to relieve and prevent back pain by building strength, stretching, and stimulating the muscles and tendons around the lower back.

Conclusion

Yoga is a great way to relieve back pain. It is also a great way to help promote endurance, flexibility, and strength. It is important to know which poses are best for your body type and back pain. There are poses that will stretch the muscles in your lower back, while others will stretch your hips, hamstrings, and shoulders. If you are looking for a pose that will give you relief, you should try the poses above for lower back pain relief.

Posted in YTT

Balance

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In whatever position one is in, or in whatever condition in life one is placed, one must find balance. Balance is the state of the present – the here and now. If you balance in the present, you are living in eternity. 

– BKS Iyengar

Posted in YTT

Tree Pose

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Sanskrit: Vrksasana

vrik-SHAH-sah-nah

Benefits

Lengthens spine; mobilizes joints; Brings emotional and mental balance

Standard Cues

Stand with your feet together. Shift your weight onto your right leg. Place the sole of your left foot along the inside of your right thigh; either above or below your knee.

Slowly reach your arms out and then up with an inhale. Bring your palms to touch overhead. Gaze at one point ahead of you. Hold the pose and take slow, deep breaths.

Release your arms and leg with an exhale. 

Change sides.

Short Cues and Options

Draw shoulders away from ears
Gaze at a fixed point to balance
Lengthen spine
Open knee to the side
 If you find it difficult to balance, place your heel on top of the opposite foot.

Precautionary Warnings

Avoid this pose if you have low blood pressure.

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Hero Pose

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Sanskrit: Virasana

VEER-AH-sah-nah

Benefits

Improves knee and thigh flexibility
Improves digestion and respiration
Stabilizes mind

Standard Cues

Sit with your legs folded underneath you.

Lift your hips and open your feet a few inches to either side. Carefully sit in between your feet. Use your hands to pull your calves up and out so that your bottom is snuggled in between your feet. Point your toes behind you.

Rest your hands on your thighs. Lengthen your spine. Close your eyes. Hold the pose and take slow, deep breaths. Carefully lift your bottom with an inhale, then swing your legs to one side to return to sitting.

Modification

Sit on top of a block or bolster placed between your feet.

Short Cues and options

Lengthen crown of head toward sky
Point toes back
Keep both sit bones on floor
Sit in between calves

Precautionary Warnings

Avoid this pose if you have knee or ankle injury. Discontinue practice if you feel knee pain.

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Warrior III Pose

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Sanskrit: Virabhadrasana III

VEER-ah-bhah-DRAH-sah-nah three

Benefits

Strengthens legs, shoulders and back
Tones abdominal organs
Balances nervous system; improves balance

Standard Cues

Begin standing. Reach your hands toward the sky with an inhale, palms facing each other.

Bring your weight into your right foot. Bend forward from your hips with an exhale, lifting your left leg straight back.

Hold the pose and take slow, deep breaths. Rise with an inhale, then exhale and release your arms. Change sides.

Short Cues and Options

Keep arms, torso and lifted leg in one line
Draw belly toward spine
Point toes toward floor
Don’t lock knee
Reach your arms to the sides for balance.

Precautionary Warnings

Avoid this pose if you have high blood pressure.

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Warrior II Pose

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Sanskrit: Virabhadrasana

VEER-ah-bhah-DRAH-sah-nah two

Benefits

Strengthens legs and arms; stretches groins and chest
Stimulates abdominal organs
Increases stamina; improves focus

Standard Cues

Begin standing. Step your feet 3 12 to 4 feet apart with an inhale. Bring feet parallel.

Bring your arms to shoulder height, palms facing down. Turn your right foot 90 degrees to the right.

Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle. Gaze past your right fingers.

Hold the pose and take slow, deep breaths. Straighten your leg with an inhale, then exhale and step your feet together. Release your arms. Change sides.

Short Cues and Options

Stretch hands away from each other
Lengthen tailbone toward floor
Anchor outer edge of foot to floor

Precautionary Warnings

Avoid this pose if you have high blood pressure.

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Reverse Warrior Pose

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Sanskrit: Viparita Virabhadrasana

VIP-ah-REE-tah VEER-ah-bhah-DRAH-sah-nah

Benefits

Strengthens legs and arms, improves spinal flexibility
Stimulates blood circulation
Reduces fatigue

Standard Cues

Begin standing in Warrior II with your left foot forward. Lower your right hand to your right thigh with an exhale.

With an inhale reach your left arm up and next to your ear, leaning into a slight backbend. Gaze up toward your left hand.

Hold the pose and take slow, deep breaths.

Return to Warrior II with an exhale. Straighten your leg with an inhale, then exhale and step your feet together. Release your arms. Change sides.

Short Cues and Options

Align bicep next to ear
Lengthen through sides of waist
Do not compress low back
Align knee over ankle
Anchor outer edge of foot to floor

Precautionary Warnings

Avoid this pose if you have high blood pressure.

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Warrior I

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Sanskrit: Virabhadrasana

VEER-ah-bhah-DRAH-sah-nah

Benefits

Strengthens arms and back; stretches hip flexors
Stretches lungs; stimulates digestion
Increases stamina; improves balance

Standard Cues

Begin standing. Step your left foot back about a leg length with an exhale. Keeping your heels in one line, point your left 45 degrees to the left. Face your torso forward.

Reach your arms toward the sky with an inhale, palms facing each other.

Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle.

Hold the pose and take slow, deep breaths.

Straighten your leg with an inhale, then exhale and step your feet together. Release your arms. Change sides.

Short Cues and Options

Draw shoulders away from ears
Lengthen tailbone toward floor
Align knee over ankle
Keep heels in one line
Anchor outer edge of foot to floor

Precautionary Warnings

Avoid this pose if you have high blood pressure or heart problems.

Side Plank Pose

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Sanskrit: Vasishtasana

vah-seesh-TAH-sah-nah

Benefits

Se Strengthens arms and core
Balances nervous system
Improves focus and balance

Standard Cues

Begin in Plank. Press your weight into your right hand. Carefully roll to your right, stacking your left foot on top of right.

Rest your left hand on your left thigh with an exhale. Reach your hand toward the sky with an inhale, spreading your fingers wide. Lift your hips and keep your body in one diagonal line. Gaze toward the sky.

Hold the pose and take slow, deep breaths. Lower your hand to the floor with an exhale. Change sides.

Modification: Keep your hand on your thigh, gaze downward or rest your bottom knee on the floor.

Short Cues and Options

Spread fingers wide
Avoid arching back
Reach hips up
Align wrist under shoulder
Stack heels

Precautionary Warnings

Avoid this pose if you have wrist or shoulder injury.

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Extended Side Angle Pose

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Sanskrit: Utthita Parsvakonasana

oot-tee-tah PARSH-vah-ko-NAH-sah-nah

Benefits

Strengthens legs and ankles; stretches groins and shoulders
Stimulates abdominal organs
Improves stamina

Standard Cues

Begin standing. Step your feet 3 v2 to 4 feet apart with an inhale. Bring feet parallel.

Bring your arms to shoulder height, palms facing down. Turn your right foot 90 degrees to the right.

Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle.

Bend to the right with an exhale, bringing your fingertips to the floor just outside of your right foot. Reach your left arm up with an inhale, then lower the arm alongside your ear, palm facing down. Gaze toward your top arm.

Hold the pose and take slow, deep breaths.

Rise with an inhale, then exhale and step your feet together. Change sides.

Short Cues and Options

Bring back leg, torso and extended arm in one diagonal line
Center body weight evenly between feet
Lightly rest fingertips on floor
Anchor outer edge of foot to floor
Align knee over ankle
Modification: Gaze toward the floor. Rest your forearm on your thigh instead of reaching to the floor.

Precautionary Warnings

Avoid this pose if you have high or low blood pressure.

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