The Five Beginner Yoga Poses to Relieve Lower Back Pain

The Five Beginner Yoga Poses to Relieve Lower Back Pain

In one of my previous posts, I showed how sedentary lifestyle and sitting contribute t0 lower back problems.

Lower back pain can be severe enough to change your goals in life. It can prevent you from performing the very basic life functions, such as walking or standing.

More Australians will suffer lower back pain due to increased sedentary lifestyle. According to the Australian Bureau of Statistics 70–90% of people will suffer from lower back pain in some form at some point in their lives.

Modern lifestyle require for us to sit longer than we should. Therefore lower back pain will be the next major issue we will be faced with.

In this post I will show you how to combat lower back pain. I will share with you the five beginner yoga poses that you can do anywhere; at home or at the office to resolve lower back pain.

 

1. Thread the Needle Yoga Pose

 

 

 

 

 

 

 

 

 

 

 

 

Cross your right ankle over your left knee. Keep your hips and back pressed against the mat.

Interlock your finger behind your left thigh, and pull your left knee towards your left shoulder while keeping the right knee open and away from your right shoulder.
Breathe deeply and hold for 30 seconds on each side.

 

2. Happy Baby Pose

 

 

 

 

 

 

 

 

 

Bend your knees to your chest, with the soles of your feet facing upward. Place your hands on the outside knife edges of your feet (or the inside arches of your feet.
If you can’t reach your feet, use a strap)

Open the knees wider than the shoulder-width, and press your hands against the the soles of the feet to create resistance while pressing your back into the mat.
Breathe deeply and hold for 30 seconds.

3. Frog Pose

 

 

 

 

 

 

 

 

 

This pose exerts pressure on the knees. Make sure you use a thick yoga mat or use some cushion by folding the mat or using a towel.

Come to all fours, elbows under the shoulders, keep your arms shoulder-width apart.  Lower down to your forearms if you can.

Widen your knees until you feel a gentle stretch. Keep your hips directly over your knees, and your ankles in line with your knees. Feet and calves are grounded the entire time. Breathe and hold for 30 seconds.

 

4. Half Pigeon Pose

 

 

 

 

 

 

 

 

 

The best way to come to this pose is to start with downward dog. Lift left leg high, then bring left knee to your left wrist. Place your left shin across the mat. (don’t worry if you can’t keep the left shin across the mat, bend the left knee as much as you need)

Lower the right knee to the mat. Keep the back leg straight and parallel to the side of the mat.

To go deeper into the stretch, bring your forearms to the mat, and place your forehead on the top of your hands.

You should feel the stretch in your right quadriceps, glutes as well as the IT band of the left leg.

Breathe deeply and hold for 30 seconds on each side.

If you feel discomfort in your left knee, stop immediately and substitute the pose with Thread The Needle Pose, It will give you the same benefits.

 

5. Supine Twist

 

 

 

 

 

 

 

 

 

To get to this pose, lay on your back, bend your left knee 90 degrees. Keep your right leg fully extended on the mat.

Place your right hand on the the outside of your left knee, cross your left leg to your right.

Keep the hips stacked over each other while both shoulders press into the mat.

Reach your left arm to the left and gaze to your left. Apply gentle and equal pressure on shoulders and on the hips.

Breathe deeply and hold for 30 seconds on each side.


About the Author

MaxPowerYoga is available at Vaucluse Yoga Space. For class info, click here.

For all other Programs & Services, click here.


Maximus is the founder of MaxPower Yoga style.
It combines breath, flow of poses and deep muscular lengthening. Maximus is also the only Yoga Aquatics practitioner in Australia.

MaxPower style in Yoga and Personal Training is holistic.
MaxPower classes are fun, accessible and balanced. Students get quick and lasting results.

Please click here to read more about his philosophy and approach.

Maximus is an internationally endorsed Yoga Therapist and Personal Trainer. After completing his higher education in Morocco and the United States, Maximus began the journey of yoga teaching. He actively helps people achieve their health and well-being goals. Maximus created and managed many fitness programs, including military fitness centres, correctional facilities, luxury resorts, and corporate venues. He also worked with autistic children and taught the Montessori Academy Method and is the official Activities-Coordinator at Vaucluse Piano School.

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