Have you ever noticed the way your yoga teacher uses hand gestures during class? These hand gestures, known as mudras, are an integral part of yoga practice.
Best Yoga For Back Pain
Yoga is a great form of exercise for people who experience back pain because it helps to strengthen and stretch the muscles in the back, as well as improve flexibility and posture. Here are some of the best yoga poses for relieving back pain:
Cat-Cow Pose: This pose helps to stretch and strengthen the muscles in the back, as well as improve flexibility in the spine. To do the pose, start on all fours with your wrists under your shoulders and your knees under your hips. Inhale as you arch your back and lift your head and tailbone towards the sky, creating a "cow" shape. Exhale as you round your spine and tuck your chin towards your chest, creating a "cat" shape. Repeat this movement for several breaths.
Downward-Facing Dog: This pose helps to stretch and strengthen the muscles in the back, as well as improve flexibility in the spine and shoulders. To do the pose, start on all fours with your wrists under your shoulders and your knees under your hips. Lift your hips up and back, pressing into your hands and feet as you straighten your legs and lower your heels towards the ground. Keep your arms straight and your head in line with your arms. Hold the pose for several breaths.
Child's Pose: This pose helps to stretch the muscles in the back and shoulders, and can also be used as a resting pose between more challenging poses. To do the pose, start on all fours with your wrists under your shoulders and your knees under your hips. Exhale as you lower your hips back towards your heels and reach your arms forward, placing your forehead on the ground. Hold the pose for several breaths.
Cobra Pose: This pose helps to strengthen the muscles in the back and improve posture. To do the pose, lie on your stomach with your feet hip-width apart and your palms flat on the ground beside your shoulders. Inhale as you lift your head and chest off the ground, pressing into your palms and straightening your arms. Keep your hips on the ground and hold the pose for several breaths.
Seated Forward Bend: This pose helps to stretch the muscles in the back and improve flexibility in the spine. To do the pose, sit on the ground with your legs straight in front of you and your feet flexed. Inhale as you lift your arms overhead, then exhale as you bend forward from your hips, reaching towards your toes. Keep your back straight as you fold forward and hold the pose for several breaths.
Remember to always listen to your body and modify the poses as needed to ensure that you are comfortable and safe. It's also a good idea to consult with a medical professional before starting any new exercise routine, especially if you have chronic back pain.
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