A weak back can deny you even the littlest pleasures in life like lifting your child up and throwing him in the air or sneezing in peace (yes!). You never know when a back ache, muscle pull or even worse, a back spasm will creep up on you next. There is only so much that therapy and prescriptions could do. You best bet is to practice yoga every day to keep your spine healthy and happy. Here are 8 yoga poses you can do in 8 minutes to relax your back.
1. Frog Pose
The frog pose is a bit complex, so make sure you don’t have any knee or ankle injuries before you try it out. It will stretch out your knees, inner thighs, lower back, and shoulders.
Instructions:
◦Start with standing on all fours on the floor or yoga mat. You knees should be under your hips and arms right below your shoulders.
◦Widen your knees slowly and feel the gentle stretch in your inner thighs. Keep in mind that your ankles should be aligned to your knees and the calves firmly placed on the floor.
◦Lower your forearms if you want to and hold the pose for 30 seconds.
2. Butterfly Pose
The butterfly pose will make your spine and thighs more flexible and relaxes all the tight muscles in your back, and lower back.
Instructions:
◦Start off by sitting erect on the floor or yoga mat, knees bent and arms resting on your sides on the floor.
◦Slowly, bring the soles of your feet together, letting your knees open out sideways.
◦Try to make your knees touch the floor with the help of your leg muscles.
◦Hold the pose for 30 seconds.
3. Thread And Needle Pose
The thread and needle pose will help relieve the stress in your shoulders, spine, lower back, thighs, and knees.
Instructions:
◦Lie on your back, bend your knees and keep your feet at hip width. Make sure your feet are placed flat on the floor.
◦Lift your right foot and place it on top of your left thigh, just below the knee.
◦Thread your right hand through the space between your legs and grab the back of your left thigh. Slide your left hand behind your left thigh to meet your right hand.
◦Pull your legs towards your chest as much as possible.
◦Hold the pose for 8-10 breaths and then repeat the same for the other side.
4. Happy Baby Pose
The happy baby pose focuses on your lower back and spine. It helps open your hips, groin, and inner thighs and soothes your spine.
Instructions:
◦Lie on your back on the floor or yoga mat. Pull your knees inward, towards your chest.
◦Stretch your hands towards your feet, place each hand on the arch of each foot and stretch your knees wider than the width of your shoulders.
◦Keep your back aligned to the floor while your hands pull down your feet and feet push your hands simultaneously.
◦Hold the pose for 30 seconds.
5. Low Lunge
This pose can help strengthen your hips, legs, shoulders, knees, back, and abdomen.
Instructions:
◦Start off with a runner’s posture- right foot forward, left foot bent on the floor and your hand resting on the mat on either sides of your right foot.
◦Lower your left knee and shin to the floor as you lift your arms and chest up. You can either choose to rest your arms on your right thigh or raise them overhead to deepen the stretch. Make sure your back stays erect.
◦Hold the pose for 30 seconds and repeat the same for the other side.
6. Crescent Lunge
This pose stretches your legs, groins, and hip flexors and will also open your torso, shoulders, and chest.
Instructions:
◦Start off with a runner’s posture- right foot forward, left leg stretched behind you and your hands resting on the mat on either sides of your right foot. Make sure the toes of your left foot are curled outward.
◦Lift your arms from the floor and place them on your right thigh.
◦Let your hips sink lower while you square them forward.
◦Raise your arms overhead, allowing your abdominal muscles to stretch.
◦Stretch as much as you can and hold the pose for 30 seconds.
◦Repeat the same for the opposite side.
7. Half Pigeon Pose
Pigeon pose will help open your hips and strengthen your leg muscles. This is a great pose for your abdomen and reproductive organs, and can even resolve postural disorders.
Instructions:
◦Start off with a runner’s posture- right foot forward, left foot bent on the floor and your hands resting on the mat on either sides of your right foot.
◦Put all the weight in your hands and slide your right foot towards your left hand, and lower the right knee towards your right hand so that your right calf forms a straight line between your hands.
◦Lower your left knee and shin towards the floor, while you square your hips to the maximum.
◦Hold the pose for 30 seconds and repeat the same on the other side.
8. Double Pigeon Pose
This pose is apt to stretch your groins, hips, glutes, and lower back. Double Pigeon pose is often recommended for pregnant women, bikers, runners, and those who have desk jobs.
Instructions:
◦Sit cross legged on the floor or yoga mat with your left leg over your right.
◦Grab your left ankle and place it on top of your right knee. Your shins should be aligned with your left leg.
◦Hold the pose for 30 seconds and then repeat the same for the other leg.
