Low back pain is one of the many problems that a woman faces on a day-to-day basis. She never talks about it because there is so much important work to do. She can’t let back pain stop her from fulfilling her responsibilities. Am I not right, ladies?
The reason I know all of this is because as a woman I deal with it too. And, most of the time, I also take it for granted. We are all humans with the same tendencies to make the same mistake over and over again. But, let’s make sure we don’t make this one again. Rather, let’s deal with it using the simple yoga poses that you can do anytime.
downward facing dog
This iconic pose is known to rejuvenate the entire body just by stretching. It will not only help you stretch your back, but also open up your chest and strengthen your upper body as a whole. All you need to do is start in a tabletop position and raise your hips in such a way that your body forms an inverted V position.
- Breathe as you extend your shoulder blades to help stretch and relax your upper back.
- Distribute your weight evenly between your hands and feet.
- Slowly start to lift your hips up and straighten your legs.
- Keep your head and neck relaxed and your inner thighs pulled back.
- Breathe while holding the position for four to eight breaths.
- To release, bend your knees and lower your hips to the top position on the table.
child’s pose
Child’s pose is the most amazing way to relax. Calms the body, mind and spirit. It gently stretches the lower back, simulates digestion and simultaneously massages and tones the abdominal organs.
- So, start by sitting with your hips resting on your heels.
- Keep your knees together or slightly apart for more comfort.
- Lean forward and place your forehead on the floor along with your arm over your head, palms down.
- Breathe slowly and deeply. Hold the position as you press your belly into your thighs as you inhale.
- To release, place your palms under your shoulders and return to a seated position.
Upward Facing Dog Pose
This is a back bending yoga pose that not only lengthens but also straightens your spine, torso, and arms along with your shoulders. It is an important part of the sun salutation that helps build strength, improve posture and digestion. It energizes the body and immensely relieves fatigue.
- Start by lying on the floor looking down. Extend your legs behind you and spread them a few inches apart.
- Place your hands on the floor next to your lower ribs and inhale as you press your hands firmly into the floor.
- Straighten your arms and gradually raise your torso and legs a few inches off the ground.
- Engages the leg muscles to keep the thighs off the ground.
- Hold for 30 seconds, but avoid pushing yourself into a deeper backbend.
- To release, exhale and slowly lower your body and forehead towards the mat. Rest and then repeat this pose five to six times.
So, dear women, all you need is 15 minutes from your busy schedule to follow these three wonderful yoga poses. Don’t miss this opportunity to start with something that can change your life. If you have better ideas, share them with us. Your contribution will be greatly appreciated!