10 Minute Beginner Yoga Routine to Ease Back Pain

minute beginner yoga routine to ease back pain | yoga rove

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minute beginner yoga routine to ease back pain

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no one wants back pain. but unfortunately in today's ever evolving busy society

back pain relief and relief of aches and pains in general are one of the many reasons people begin looking into yoga

be super flexible to be able to use yoga effectively to relieve back pain

this minute beginner yoga routine is made up of basic and gentle yoga poses that are perfect

cat and cow

come back to a position on all fours and untuck your toes

take a deep inhale

you spread your knees a little bit wider to get a deeper hip stretch as

spread your arms in front of you and walk your hands forward

thread the needle

thread the needle pose provides a great gentle upper back stretch while also releasing tension in the neck

complete this on the other side by coming back to child's pose in between

downward facing dog

to get into down dog

pigeon

pigeon is a hip opening pose

if you have tight hips

be sure to keep your hips level and not let your weight sink to one side. a yoga block would be very beneficial to use here

repeat on the other side by coming back to downward dog and repeating pigeon on the other side

this is a great stretch

rocking back and forth

rock back and forth

the next three poses all involve the knees and focus on relieving tension in the lower back as as improving range of motion in the joints

first start by lying on your back

reclined spinal twist

spinal twists are relaxing and great

this will relieve a lot of tension in the lower back

bring your feet down to the floor

shimmy you shoulder blades slightly under you so you touch your heels

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ally @ yoga rove

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move through the poses slowly

to get the printable pdf of this yoga routine

this is made up of two poses

remember

start on all fours

on your inhale

on your next exhale

go through each pose on your inhale and exhale at your own pace

bring awareness to the spots where you feel the most tension and try to focus on relieving the tightness using your breath

child's pose

child's pose is often used as a resting pose

stay here and take slow

from child's pose

on your exhale

walk your right fingertips forward to deepen the stretch

repeat on the other side

this helps make it a bit gentler

you stay here if this is enough of a stretch

reclined knees to chest

from the previous pose

knee to chest

bring your right knee into your chest

keep using your hands to deepen the stretch

from wind relieving pose

try to keep your right shoulder on the ground

stay here

bridge

on your next exhale

savasana

release your body to the ground and let everything just relax

bring your attention to your breath and notice how your body feels

now rest

never push yourself too much to the point of pain. remember to go through this sequence slowly

i hope this routine was helpful to you and helps you relieve all your aches and pains as it helped me

ally @ yoga rove

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