Important Yoga Poses for Back Care – No. 3

Oct 12, 2011 | Yoga practices, Yoga Therapy | 0 comments

Eve adjusting yoga student as she stretches her leg up in a reclining position.

Many studies have shown that yoga, practised regularly, can relieve back soreness and improve back function. 

While yoga is contraindicated if you have severe pain, it can be a back care lifesaver with when you suffer from occasional soreness or even chronic aches. Yoga lengthens your spine, stretches and strengthens your back muscles and contributes to proper spinal alignment.

The Supta Padangusthasana Cycle, sometimes just called leg stretches or hip openers, is often “prescribed” for managing backs. These simple poses accomplish three important things. They are great for stretching hamstrings, helping develop core strength, and cultivating somatic awareness and sensitivity.

Here’s how the Supta Padangusthasana Cycle can work in a sequence that includes other poses:

Virasana (Hero Pose) with Baddha Hastasana (overhead arm stretch). Hold this stretch for 1 minute, breathing evenly. It will help traction your lower back.

Line drawing of woman in kneeling yoga pose, arms overhead

Virasana with Baddha Hastasana

Supta Padangusthasana Cycle. Hold for 1 minute in each of the variations. Use a strap to hold your foot if needed.

back care - Important Yoga Poses for Back Care - No. 3

Hip Opener

back care - Important Yoga Poses for Back Care - No. 3

Supta Padangustasana A

back care - Important Yoga Poses for Back Care - No. 3

Supta Padangustasana B

back care - Important Yoga Poses for Back Care - No. 3

Hamstring stretch

Chest Opener. Stand in front of a ledge and flex forward to form a right angle at your hips. Bend your elbows and rest them on the ledge with your forearms perpendicular. Hold for a minute, come up and rest, then repeat.

back care - Important Yoga Poses for Back Care - No. 3

Chest Opener

Curl Ups x 10. If this is too strong for your back, lie flat with your lower legs on the seat of a chair. Then, with your hands folded behind your head, elbows out to the side, lift up.

back care - Important Yoga Poses for Back Care - No. 3

Abdominal Curls

Savasana. Lie over a foam block that supports your upper thoracic (between your shoulder blades, longways). Rest your head and neck on a cushion or three-fold blanket. Stay for 5 – 10 minutes.

back care - Important Yoga Poses for Back Care - No. 3

Savasana

Do ask your doctor before starting yoga if you’ve never done it before and you are suffering from a ‘bad back’. Once you get the green light, the simple poses above may help. 

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