{"id":3063,"date":"2020-08-26T15:42:26","date_gmt":"2020-08-26T10:12:26","guid":{"rendered":"https:\/\/lifegram.org\/?p=3063"},"modified":"2021-06-05T13:16:09","modified_gmt":"2021-06-05T07:46:09","slug":"yoga-poses-for-back-pain","status":"publish","type":"post","link":"https:\/\/www.lifegram.org\/yoga-poses-for-back-pain\/","title":{"rendered":"The 10 Best Yoga Poses for Back Pain"},"content":{"rendered":"<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">WFH (work from home) is the new normal for the working professional nowadays. In these current situations, sitting for a long time and not maintaining the proper back posture is causing the lower back pain problem in many of us.<\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Practicing some yoga poses for even a few minutes a day can help relieve tightness and give your lower back some relief. <\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">If you practice them regularly you will be able to get the awareness to bring yourself into balance and alignment.<\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Disclaimer: If you have any history of lower back injuries or problems with your discs, please consult with your doctor before doing those poses.<\/span><\/p>\n<div id=\"toc_container\" class=\"no_bullets\"><p class=\"toc_title\">Contents<\/p><ul class=\"toc_list\"><li><a href=\"#Here_are_the_best_yoga_poses_for_back_pain\">Here are the best yoga poses for back pain:<\/a><ul><li><a href=\"#1_Child_Pose_or_Balasana\">1. Child Pose or Balasana:<\/a><\/li><li><a href=\"#2_CatCow_or_Marjariasana\">2. Cat\/Cow or Marjariasana:<\/a><\/li><li><a href=\"#3_Downward_Facing_Dog_or_Adho_Mukha_Svanasana\">3. Downward Facing Dog or Adho Mukha Svanasana:<\/a><\/li><li><a href=\"#4_Cobra_Pose_or_Bhujangasana\">4. Cobra Pose or Bhujangasana:<\/a><\/li><li><a href=\"#5_Locust_Pose_or_Salabhasana\">5. Locust Pose or Salabhasana:<\/a><\/li><li><a href=\"#6_Bridge_Pose_or_Setu_Bandhasana\">6. Bridge Pose or Setu Bandhasana:<\/a><\/li><li><a href=\"#7_Triangle_Pose_or_Trikonasana\">7. Triangle Pose or Trikonasana:<\/a><\/li><li><a href=\"#8_Knee_Spinal_Twist\">8. Knee Spinal Twist:<\/a><\/li><li><a href=\"#9_Bow_Pose_or_Dhanurasana\">9. Bow Pose or Dhanurasana:<\/a><\/li><li><a href=\"#10_Knees_to_Chest\">10. Knees to Chest<\/a><\/li><\/ul><\/li><\/ul><\/div>\n<h2><span id=\"Here_are_the_best_yoga_poses_for_back_pain\"><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Here are the best yoga poses for back pain:<\/span><\/span><\/h2>\n<h3><span id=\"1_Child_Pose_or_Balasana\"><span style=\"font-family: helvetica, arial, sans-serif; font-size: 18pt;\">1. Child Pose or Balasana:<\/span><\/span><\/h3>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><a href=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/child-pose.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3068\" src=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/child-pose-1024x536.jpg\" alt=\"child pose\" width=\"1024\" height=\"536\" srcset=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/child-pose-1024x536.jpg 1024w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/child-pose-600x314.jpg 600w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/child-pose-300x157.jpg 300w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/child-pose-768x402.jpg 768w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/child-pose.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">This gentle forward bend is the perfect way to relax and release tension in your neck and back. <\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Child\u2019s Pose also stretches your hips and thighs muscles. While teaching yoga to my students, I always prefer to start my session with this relaxing posture. <\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">It helps them to relieve their fatigue and tightness in their back.<\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><strong>How to do this?<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Sit back on your heels with your knees together.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Bend forward and walk your hands in front of you.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Rest your forehead gently on the floor or use a cushion to support your forehead.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Keep your arms extended in front of you or bring your arms alongside your body with your palms facing up.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Keep breathing normally and release the tension.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Start holing this position for 1 minute and can extend up to 5 minutes.<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600; font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Note: Don&#8217;t do this pose just after having your meal.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span id=\"2_CatCow_or_Marjariasana\"><span style=\"font-family: helvetica, arial, sans-serif; font-size: 18pt;\">2. Cat\/Cow or Marjariasana:<\/span><\/span><\/h3>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><a href=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/cat-cow-pose.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3067\" src=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/cat-cow-pose-1024x536.jpg\" alt=\"cat cow pose\" width=\"1024\" height=\"536\" srcset=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/cat-cow-pose-1024x536.jpg 1024w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/cat-cow-pose-600x314.jpg 600w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/cat-cow-pose-300x157.jpg 300w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/cat-cow-pose-768x402.jpg 768w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/cat-cow-pose.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">This gentle backbend stretches and mobilizes the spine. Practicing this pose also stretches your torso, shoulders, and neck.<\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><strong>How to do this?<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Get on a tabletop position.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Place your wrists underneath your shoulders and your knees underneath your hips.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Balance your weight evenly between all four points. (knees, wrists, shoulders, and hips)<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Inhale as you look up and let your stomach drop down toward the mat.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Exhale as you tuck your chin into your chest, draw your navel toward your spine, and arch your spine toward the ceiling.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Continue this movement for at least 1 minute.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><span id=\"3_Downward_Facing_Dog_or_Adho_Mukha_Svanasana\"><span style=\"font-family: helvetica, arial, sans-serif; font-size: 18pt;\">3. Downward Facing Dog or Adho Mukha Svanasana:<\/span><\/span><\/h3>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><a href=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/downward-facing-dog.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3070\" src=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/downward-facing-dog-1024x536.jpg\" alt=\"downward facing dog\" width=\"1024\" height=\"536\" srcset=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/downward-facing-dog-1024x536.jpg 1024w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/downward-facing-dog-600x314.jpg 600w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/downward-facing-dog-300x157.jpg 300w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/downward-facing-dog-768x402.jpg 768w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/downward-facing-dog.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">This traditional forward bend is the most important posture in yoga asana practice to relax your back and improve your shoulder strength.<\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><strong>How to do this?<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Get on all fours or table top position.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Place your hands in alignment under your wrists and your knees under your hips.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Press into your palms, tuck your toes under, and lift up your knees.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Bring your sitting bones up toward the ceiling.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Keep your heels slightly off the ground.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Distribute your weight evenly between both sides of your body, paying attention to the position of your hips and shoulders.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Keep your head in line with your upper arms or with your chin tucked in slightly.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Hold this pose for up to 1 minute.<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600; font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Note: Don&#8217;t give pressure to your wrists instead press firmly into your mounts of the palms.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span id=\"4_Cobra_Pose_or_Bhujangasana\"><span style=\"font-family: helvetica, arial, sans-serif; font-size: 18pt;\">4. Cobra Pose or Bhujangasana:<\/span><\/span><\/h3>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><a href=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/cobra-pose.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3069\" src=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/cobra-pose-1024x536.jpg\" alt=\"cobra pose\" width=\"1024\" height=\"536\" srcset=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/cobra-pose-1024x536.jpg 1024w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/cobra-pose-600x314.jpg 600w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/cobra-pose-300x157.jpg 300w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/cobra-pose-768x402.jpg 768w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/cobra-pose.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">This gentle backbend stretches your abdomen, chest, and shoulders. Practicing this pose strengthens your spine and relieve stress from your back.<\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><strong>How to do this?<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Lie on your stomach with your hands under your shoulders.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Draw your arms tightly to your chest. Don\u2019t allow your elbows to go out to the side.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Press into your hands to slowly lift your head, chest, and shoulders.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">You can lift partway, halfway, or all the way up. (according to your own capability)<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Maintain a slight bend in your elbows.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">You can let your head drop back to deepen the pose.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Hold this pose for 10 seconds.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Keep breathing.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Release back down to your mat on an exhale.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Bring your arms by your side and rest your head.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Do the same process for 3-5 times.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><span id=\"5_Locust_Pose_or_Salabhasana\"><span style=\"font-family: helvetica, arial, sans-serif; font-size: 18pt;\">5. Locust Pose or Salabhasana:<\/span><\/span><\/h3>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><a href=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/locust-pose.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3072\" src=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/locust-pose-1024x536.jpg\" alt=\"locust pose\" width=\"1024\" height=\"536\" srcset=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/locust-pose-1024x536.jpg 1024w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/locust-pose-600x314.jpg 600w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/locust-pose-300x157.jpg 300w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/locust-pose-768x402.jpg 768w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/locust-pose.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">This gentle backbend may help relieve lower back pain and fatigue. It strengthens the back torso, arms, and legs. <\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">If you are comfortable by doing cobra pose, then you can attempt it either full locust or the half locust pose.<\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><strong>How to do this?<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Lie on your stomach with your arms next to your torso and your palms facing up.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Touch your big toes together and turn out your heels to the side.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Place your forehead lightly on the floor.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Slowly lift your head, chest, and arms partway, halfway, or all the way up. (Half locust)<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">To deepen the pose, lift your legs. (Full locust)<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Look straight ahead.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Remain in this pose for up to 1 minute.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Rest before repeating the pose.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><span id=\"6_Bridge_Pose_or_Setu_Bandhasana\"><span style=\"font-family: helvetica, arial, sans-serif; font-size: 18pt;\">6. Bridge Pose or Setu Bandhasana:<\/span><\/span><\/h3>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><a href=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/bridge-pose.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3066\" src=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/bridge-pose-1024x536.jpg\" alt=\"bridge pose\" width=\"1024\" height=\"536\" srcset=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/bridge-pose-1024x536.jpg 1024w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/bridge-pose-600x314.jpg 600w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/bridge-pose-300x157.jpg 300w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/bridge-pose-768x402.jpg 768w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/bridge-pose.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">This is a backbend as well as an inversion posture that can be stimulating or restorative. It stretches the spine and it may relieve backaches and headaches.<\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><strong>How to do this?<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Lie on your back with your knees bent and heels drawn into your sitting bones.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Rest your arms alongside your body.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Press your feet and arms into the floor as you lift your tailbone up.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Continue lifting until your thighs are parallel to the floor.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Leave your arms as they are, bringing your palms together with interlaced fingers under your hips, or placing your hands under your hips for support.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Hold this pose for up to 1 minute.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Release by slowly rolling your spine back down to the floor, vertebra by vertebra.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Drop your knees in together.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Relax and breathe deeply in this position.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><span id=\"7_Triangle_Pose_or_Trikonasana\"><span style=\"font-family: helvetica, arial, sans-serif; font-size: 18pt;\">7. Triangle Pose or Trikonasana:<\/span><\/span><\/h3>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><a href=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/trikonasana.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3074\" src=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/trikonasana-1024x536.jpg\" alt=\"trikonasana\" width=\"1024\" height=\"536\" srcset=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/trikonasana-1024x536.jpg 1024w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/trikonasana-600x314.jpg 600w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/trikonasana-300x157.jpg 300w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/trikonasana-768x402.jpg 768w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/trikonasana.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">This classic standing posture may help alleviate backache, sciatica, and neck pain. It stretches your spine, hips, and groin, and strengthens your shoulders, chest, and legs.<\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><strong>How to do this?<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">From standing, walk your feet about 4 feet apart.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Turn your right toes to face forward, and your left toes out at an angle.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Lift your arms parallel to the floor with your palms facing down.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Tilt forward and hinge at your right hip to come forward with your arm and torso.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Bring your hand to your right ankle or use a yoga block.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Extend your left arm up toward the ceiling.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Look up at your left thumb.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Hold this pose for up to 1 minute.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Repeat on the opposite side(left side).<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><span id=\"8_Knee_Spinal_Twist\"><span style=\"font-family: helvetica, arial, sans-serif; font-size: 18pt;\">8. Knee Spinal Twist:<\/span><\/span><\/h3>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><a href=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/spinal-twist.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3073\" src=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/spinal-twist-1024x536.jpg\" alt=\"spinal twist\" width=\"1024\" height=\"536\" srcset=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/spinal-twist-1024x536.jpg 1024w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/spinal-twist-600x314.jpg 600w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/spinal-twist-300x157.jpg 300w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/spinal-twist-768x402.jpg 768w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/spinal-twist.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">This restorative twist promotes movement and mobility in the spine and back. It stretches your spine and helps relieve pain and stiffness in your back and hips.<\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><strong>How to do this?<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Lie on your back with your knees drawn into your chest and your arms extended to the side.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Slowly lower your both knees to the left side while keeping them as close together as possible.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">You can use your left hand to gently press down on your knees.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Turn your neck to the right side.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Focus on breathing deeply in this position.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Hold this pose for at least 30 seconds.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Repeat on the opposite side.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><span id=\"9_Bow_Pose_or_Dhanurasana\"><span style=\"font-family: helvetica, arial, sans-serif; font-size: 18pt;\">9. Bow Pose or Dhanurasana:<\/span><\/span><\/h3>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><a href=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/bow-pose.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3065\" src=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/bow-pose-1024x536.jpg\" alt=\"dhanurasana\" width=\"1024\" height=\"536\" srcset=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/bow-pose-1024x536.jpg 1024w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/bow-pose-600x314.jpg 600w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/bow-pose-300x157.jpg 300w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/bow-pose-768x402.jpg 768w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/bow-pose.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">This pose is so-called because it looks like an archer&#8217;s bow, the torso and legs representing the body of the bow, and the arms the string. This is a good chest opening yoga posture and also promotes a strong back.<\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><strong>How to do this?<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Lie flat on your stomach. Keep your chin on the mat and your hands at your sides, palms facing up.<\/span><br \/>\n<span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Bend your knees. Bring your heels as close as you can to your buttocks. Your knees should be hip-width apart.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Lift your hands and take hold of your ankles. Be sure to grab the ankle and not the top part of the feet.<\/span><br \/>\n<span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Inhale and lift the heels away from the buttocks. Simultaneously, lift your head, chest, and thighs away from the mat. At this point, only your core should touch the mat, while the rest of your body is lifted towards the ceiling.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Look straight ahead and hold the pose for about 15 seconds.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Keep breathing.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Exhale and release the pose. Lower your head, chest, thighs, and feet back towards the mat. Let go of your ankles and return to your hands to your side. Relax for a few seconds and repeat the pose as needed.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><span id=\"10_Knees_to_Chest\"><span style=\"font-family: helvetica, arial, sans-serif; font-size: 18pt;\">10. Knees to Chest<\/span><\/span><\/h3>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><a href=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/knees-to-chest-pose.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3071\" src=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/knees-to-chest-pose-1024x536.jpg\" alt=\"knees to chest\" width=\"1024\" height=\"536\" srcset=\"https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/knees-to-chest-pose-1024x536.jpg 1024w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/knees-to-chest-pose-600x314.jpg 600w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/knees-to-chest-pose-300x157.jpg 300w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/knees-to-chest-pose-768x402.jpg 768w, https:\/\/www.lifegram.org\/wp-content\/uploads\/2020\/08\/knees-to-chest-pose.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">This is the most relaxing yoga posture and often used as a soothing counter-pose to backbends and spinal twists. <\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Because your body is compact in the pose, your thoughts are more easily drawn inward, which is useful for calming the mind and rebalancing your energy.<\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><strong>How to do this?<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Lie on your back, with your legs and arms extended.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">As you exhale, draw both of your knees to your chest. Clasp your hands around them.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Keep your back flat on the mat.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Draw your tailbone and sacrum down toward the mat, lengthening your spine even more.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">If it is comfortable for you to do so, softly rock backward and forward or side-to-side for a gentle spinal massage.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Tuck your chin slightly and gaze down the center line of your body.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Hold for up to one minute. Keep your breath smooth and even.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">With an exhalation, release and extend both legs along the floor and rest.<\/span><\/li>\n<li><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Repeat up to six times.<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<p><strong><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">The bottom line<\/span><\/strong><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Being a yoga practitioner, I always recommend yoga practice to treat your back pain. But be sure to talk with your doctor before starting any new yoga or exercise program. They can help you identify any possible risks and help monitor your progress.<\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">Start your yoga practice from today and let me know if it is helpful to you.<\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\">You can <a href=\"https:\/\/www.instagram.com\/yogagirldipti\/\">follow me on Instagram<\/a> for more yoga poses and motivation.<\/span><\/p>\n<p><span style=\"font-family: helvetica, arial, sans-serif; font-size: 14pt;\"><strong>Namaste!<\/strong><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>[optin-monster slug=&#8221;ofzgfgq5ljbqtukramsl&#8221;]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WFH (work from home) is the new normal for the working professional nowadays. In these current situations, sitting for a long time and not maintaining the proper back posture is causing the lower back pain problem in many of us. Practicing some yoga poses for even a few minutes a day can help relieve tightness [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":5257,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[689],"tags":[719],"aioseo_notices":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.lifegram.org\/wp-json\/wp\/v2\/posts\/3063"}],"collection":[{"href":"https:\/\/www.lifegram.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lifegram.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lifegram.org\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lifegram.org\/wp-json\/wp\/v2\/comments?post=3063"}],"version-history":[{"count":5,"href":"https:\/\/www.lifegram.org\/wp-json\/wp\/v2\/posts\/3063\/revisions"}],"predecessor-version":[{"id":5258,"href":"https:\/\/www.lifegram.org\/wp-json\/wp\/v2\/posts\/3063\/revisions\/5258"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.lifegram.org\/wp-json\/wp\/v2\/media\/5257"}],"wp:attachment":[{"href":"https:\/\/www.lifegram.org\/wp-json\/wp\/v2\/media?parent=3063"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lifegram.org\/wp-json\/wp\/v2\/categories?post=3063"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lifegram.org\/wp-json\/wp\/v2\/tags?post=3063"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}