Do you suffer from backaches? These 5 yoga poses will save you!
Backache, stiff neck, or migraines – these are oftentimes the results of long hours spent sitting and bad posture. „Under normal circumstances all muscle groups are in balance, but due to wrong overstraining one muscle gets weaker and the other is overloaded and gets shorter. “Our yoga instructor MUDr. Lydia Lucenicova warns that if this imbalance doesn’t get solved, you can get headaches or backaches. Read our blog and discover the best yoga poses that will ease your pain, strengthen your core, and lower your stress.
Together with a professional yoga instructor Lydia we want to show you these poses: „These 5 poses are effective when solving problems caused by sedentary lifestyle. If you do the correctly and regularly you’ll improve your flexibility and mobility and strengthen your muscles which is vital if you want to keep your musculoskeletal system healthy.“ Do these poses in the order provided below. The depth and length of each pose is up to you but remember that less is more. If you want you can do them every day, ideally do 3 to 5 sets. If your body needs a day off, listen to it and allow it to recover.
Your body adapts to your sedentary lifestyle. The muscle groups around your lower back and hips shorten. The Warrior I pose is a great to lengthen your lumbar muscles. „This pose opens your hips and chest. Opening this area around your heart is beneficial for your respiratory system too. You stretch your spine, quadriceps, hip flexors, lumbar muscles, hamstrings, and ankles. “You should feel a strong pull around under your hips, the stronger it is the more sedentary your lifestyle is.
Do 3 to 5 inhales and exhaleswhile keeping the pose. If you’re more advanced, you should hold the pose for 30 seconds on each side.
One-Legged Bridge Pose:
Bridge poses strengthen your glutes, back, and core. „It stretches and opens up your chest, the area around your heart, arms, neck, thighs, and hip flexors. It releases backache and stimulates internal organs. It also supports thyroid gland function, “Lydia comments. The pose is simple, lay on the mat, supported with one leg push your hips and one leg up and keep this position for a few seconds. Switch legs and repeat. This pose will improve your balance and coordination.
Beginners can start with both legs on the mat and 5 to 15 reps. If you are more advanced hold the pose between 20 to 30 seconds with one leg up.
The puppy pose relaxes your whole spine, and it helps you release stress from the day. „This pose puts your heart bellow your head which gives you a calming and stress-releasing effect.” To release tension from your shoulders, pull your arms down from your ears and your shoulder blades together. With each breath deepen the pose by pulling your hips down and back.
Do 3 to 5 inhales and exhales. If you are more advanced hold the pose for 30 seconds.
This pose may seem easy, but it engages your whole body. You must have maximum focus and get rid of any external distractions; you must connect your body and mind. If you do it regularly, you’ll strengthen your stabilisers that keeps your lower back and pelvis healthy. „This pose not only strengthens your back and abdominals, but it’s also great for people with flatfeet too because it helps you with engaging your arch properly. It improves your concentration and coordination too. “ To get in the pose, make a step with your right foot and slowly start raising your left leg while leaning more and more forward till you are aligned.
Beginners can do multiple repetitions, between 3 to 5 reps for each leg. Those who are more advanced can hold the pose between 20 to 30 seconds.
Reverse prayer pose:
This pose focuses on your arms and wrists. It’s very good for those who spend hours working on their PCs. It opens and stretches your chest. „The slight bend in the pose improves the flexibility of your shoulders, arms, and wrists. It releases tension too.“ The movement of your shoulders strengthens your wrist tendons that makes this position ideal for those who suffer from carpal tunnel syndrome or have pain in their wrists
Do 3 to 5 inhales and exhales while keeping the pose or if you’re advanced hold it for 30 seconds.