Since I moved to Vancouver – BC , I found out people here love outdoor sports but also as part of the cultural integration they love YOGA, and trust me it’s a fever here… and a great one, because yoga is great exercise for many things including relief of back pain. So let’s get your outfit ready and check below the easiest poses you can do to help your back.
1- Child’s Pose: Get on your knees and lay your body over your legs. Then stretch the arms around the body as in the picture and contract the abdomen. The forehead should lie flat on the floor if possible. Inhale and exhale slowly until you feel your spine stretch. Stay in position for 3 to 5 breaths.
2- Cat and Cow Pose:
On your knees with your hands and toes resting on the floor, exhale deeply and lift your head, as in picture 1. At the expiration reverse the position as in picture 2. Alternate the pose 3 to 5 times.
3- Extended child’s Pose:
With your knees flat on the floor, lay your body toward your head. Breathe in while stretching your arms tightly until you gently lean your head to the floor. Exhale and return to the starting position, turning your arms slowly to your body. Repeat 3 times.
4- Legs on the wall:
Begin by lying near a wall and stretching your legs with the supporting wall, as in the picture. Contract your abdomen as if you were trying to touch it to the floor. Then inhale and let your arms relax around your body . Exhale and let your hips down so they touch the floor. Stay in position for 5 to 7 breaths.
5- Cobra Position: lay straight on your belly , inhale them lift the upper back with your hands and exhale . Repeat three to five times.