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5 Yoga Postures To Relieve Lower Back Pain

Yoga Teacher Training in India
Written by Ganga Yoga Academy

Lower back pain is among the most common issues that we can suffer from nowadays. For lower back cure we can do the following positions daily or at least right after your workout. Breathe deeply inside and out of the nose as you start off with all these postures.

#1: Supine Hamstring Stretch

Lying with your back, bend your right knee into the chest area and place a strap or rolled-up towel all around the ball of your leg. Straighten up your leg in direction of the roof. Press out using both heels. If the lower back looks strained, bend the left knee and set the foot on the ground. Maintain for 3-5 minutes and afterwards shift to the left let for 3-5 minutes.

Supine Hamstring Stretch

#2: Two-Knee Twist

Lying upon your back, fold your knees to your chest and hold your arms apart at a T. As soon as you exhale lower your knees to surface about the right. Keep on both of the shoulders holding down safely. As long as the left shoulder lifts, lower your knees furthermore apart straight from the right arm. Hold for 1-2 minutes both sides.

Two Knee Twist

#3: Sphinx

Lying on your tummy, support your body upon your forearms. Align your elbows closely underneath your shoulders. Push properly using your palms and the tops of your feet. Press your pubic bone forward. You’ll feel sensations into your lower back, but inhale and exhale through it. You are approving the flow of blood in the lower back for relief. Keep for 1-3 minutes.

Sphinx Yoga Posture

#4A: Pigeon

During all-fours, put your right knee behind your right wrist using your lower leg at a line toward your left pelvis. Square off your hips toward the surface. Fold forward. Broaden the elbows and place one hand on top of the another as a pillow for your forehead. Keep 2-3 minutes and be able to turn to your left side for 2-3 minutes.

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In the case pigeon pose bothers your knees, then try Thread the Needle.

#4B: Thread the Needle

Resting on your back, twist both knees with the feet flat on the floor. Fold the right knee similar to a figure four, using the exterior left ankle toward the right thigh. Lift the left leg into the air, taking the left calf synchronous to the floor. Thread your right hand inside the gap of the limbs and interlace your arms underneath the left thigh. Maintain 2-3 minutes thereafter do the same thing on the other side.

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#5: Legs Up the Wall

Scoot your butt up straight to the wall surface and swing your limbs up the wall. This unique position is amazing for soothing the muscles of the lower back and drains stagnant fluid from the limbs and ankles. Perform this posture once a tough workout and normally after on trips by aircraft. Maintain for 5-10 minutes.

Yoga Teacher Training in India

If you cherish Yoga and intend other individuals to have the advantages of this traditional technology of health then you should get a Yoga Teacher Training certification to educate others and extended the light of Yoga.

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Ganga Yoga Academy

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