We have been working from home for more than a year now. Back pain is definitely accompanying the untimed Zoom calls. Poor posture, too much time at the home office set-up, not having a supportive chair can all lead to back pain.
Follow this ten-minutes routine of beginner level yoga asanas to help relieve the back pain. This will gradually help you improve your posture and make your back less stiff.
1. Cat-Cow Pose
2. Downward Facing Dog Pose
3. Cobra Pose
4. Child Pose
5. Bridge Pose
6. Butterfly Pose
1. Cat-Cow Pose / Marjarasana
This pose warms up the body and improves the posture and balance throughout the body. It beings the spine into correct alignment.
2. Downward Facing Dog Pose / Adho Mukha Svanasana
This is an inversion asana which helps boost energy in the body and gives your body a very rejuvenating stretch.
3. Cobra Pose / Bhujangasana
This pose is a chest opening pose. When combined with Downward Facing Dog Pose, this helps to relieve depression and fatigue. You can also flow into Upward Facing Dog Pose instead of Cobra Pose.
4. Child Pose / Balasana
This pose lengthens and stretches the spine. Relieves neck and lower back pain and can be practiced after the above sequence to relax your wrists.
5. Bridge Pose/ Setu Bandhanasana
This pose not only stretches the spine but also opens the chest, heart and shoulders.
6. Butterfly Pose / Badhakonasana
This pose gives a great stretch to the inner things and groin. It also improves the blood circulation in the lower body.
Benefits of these beginner level yoga poses:
Strengthens your Arms, Shoulders, Lower Back, Upper Back and Core muscles.
Improves body posture.
Opens up chest and lungs.
Stimulates abdominal organs.
Helps relieve mild depression, fatigue, and sciatica
Improves blood circulation
Precautions:
Avoid in pregnancy or suffering from high blood pressure, infection or inflammation of eyes and ears.
Do not push yourself too hard in case of shoulder, back, hip injuries.
Include this yoga sequence in your routine and experience the multiple benefits yourself!
Until then,
Avanti in Namah-state ❤️
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