Quick question, are you sitting down while reading this? I bet you are. I’m sitting, I sit ALL the time. My day includes long hours of sitting and my posture hates me for it. Unfortunately, poor posture has become the norm and back pain has become a prevalent issue. Thankfully, yoga offers a holistic approach to alleviate and prevent back pain by strengthening and stretching the muscles that support your spine. By incorporating the following yoga poses into a daily routine, you can promote a healthy and flexible back!
- Cat-Cow Pose: The Cat-Cow pose is a gentle and simple movement that helps to warm up the spine and release tension in the back muscles. We start every yoga class with cat-cow! Typically, you begin on all fours with your wrists aligned under your shoulders and your knees under your hips. On an inhale, arch your back, lift your gaze, and let your belly sink towards the floor (Cow pose). Exhale and round your spine, tucking your chin towards your chest (Cat pose). Move through these motions fluidly, syncing your breath with the movement. You may also practice this in a seated position.
- Downward-Facing Dog: Downward-Facing Dog is the most well-known yoga pose out there. It stretches and strengthens the entire body, particularly the back, hamstrings, and shoulders. Start on all fours, then lift your hips toward the ceiling, straightening your legs and pressing your palms into the mat. Ground down through your hands and heels while lengthening your spine. Allow your head and neck to relax, and have a gentle bend in your knees, if you’re feeling any tightness.
- Sphinx Pose: Sphinx pose is a gentle backbend that helps to strengthen the muscles along the spine while opening the chest and shoulders. And it feels SO good. Lie on your stomach with your elbows underneath your shoulders and your forearms resting on the floor. Press your forearms down, lifting your chest off the ground while keeping your lower body relaxed. Pull your chest forward and UP, without actually lifting up. Breathe deeply into the pose, feeling a gentle stretch along the front of your body. A wonderful heart opener and back stretch.
- Child’s Pose: Child’s Pose is a soothing and restorative posture that stretches the lower back and hips while providing a sense of relaxation. We start every class in child’s pose, and often return to it. Start by kneeling on the floor, then bring your big toes together to touch behind you and widen your knees, as wide or narrow as you prefer. Try both! Exhale and lower your torso between your thighs, resting your forehead on the mat. Extend your arms forward or alongside your body, allowing your shoulders to relax. Breathe deeply and surrender any tension held in your back.
- Bridge Pose: Bridge Pose is a powerful posture for strengthening the back, glutes, and hamstrings, while also opening the chest and shoulders. And you get to lay on the floor for it! Lie on your back with your knees bent and feet hip-distance apart. Press your feet into the ground and lift your hips toward the ceiling, keeping your arms alongside your body or interlacing your fingers underneath you. Lengthen your tailbone towards your knees, maintaining a steady breath throughout the pose.
