Yoga Poses for Lower Back Pain

The Lower back pain is a very common problem for many people among us. There are many reasons for lower back pain, a weak core and wrong posture when sitting all day. There are many Yoga poses can help you to ease your lower back pain by practicing them regularly.

  1. Child’s Pose | 5 breaths 

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  • Start with a tabletop position.
  • Bring your feet together and widen your knees towards the edges of your mat.
  • Sit your hips back onto your heels and then walk your hands towards top of your mat, lowering your chest towards the floor. Let your forehead rest on the mat.
  • Hold for 5 breaths.

2. Cat-Cow | 5 breaths

 

  • Start with a tabletop position on your hands and knees. Stack your shoulders over your wrists and both legs your hips apart.
  • On an inhale, Gaze forward, drop your belly and tilt your tailbone towards the sky and come to Cow pose. Feel a stretch through your abdomen.
  • Exhale and roll your shoulder, Chin to chest to come into cat pose. Draw your navel towards your spine. Press the ground away and feel a stretch through your mid and upper back.
  • Continue flowing between your cow and cat pose for 5 rounds of breath.

3. Downward Facing Dog | 5 breath

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  • From Child’s Pose, extend your hands slightly forward , lift yourself up when you inhale, come to downward facing dog.
  • Make sure you do not lock your knees and elbows, tailbone to the sky and gaze between your legs.
  • Spread your fingers wide. Work on straightening your legs and lowering your heels toward the ground.
  • Hold for at least 5 breath.

4. Standing forward bend | 5 Breath

  • From Downward Facing Dog, come towards top of your mat. Stand with straight spine, your feet, hips width apart.
  • Inhale centre, exhale bend forward. Place your hands on the floor.
  • Tuck your chin in toward your chest, relax your shoulders, and extend the crown of your head toward the floor to create a long spine.
  • Hold for one to three minutes.

5. Reclined Pigeon Pose | 5 Breath each side

  • Lie down on your back.
  • Bend your both knees. place your left foot on your right knee.
  • Hold the back of your right leg and gently pull it toward your chest.
  • When you feel a comfortable stretch, hold there for 5 breaths.
  • Switch sides and repeat.

6. Supine Twist | 5 breaths per side

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  • Lie down on your back and hug your right knee towards your chest.
  • Place your right arm out side with your palm facing down.
  • Place your left hand on your right knee and bring your right leg towards left across your body to come into your supine twist. Make sure you do not lift your right shoulder. Gaze towards right.
  • Hold for 5 breaths, then switch sides.

Pumpkins – A Symbol of Thanksgiving

Pumpkins: fullsizeoutput_36bd

  • A rich source of beta carotene.
  • A good low-calorie source of iron and potassium.
  • High in fibre.
  • The seeds are a good source of protein, iron, zinc, B vitamins, vitamin E and fibre.
  • Can be stored for long periods of time.

Many studies have suggested that eating more plant foods such as pumpkin decreases the risk of obesity and overall mortality. It can also help prevent diabetes and heart disease, and promote a healthy complexion and hair, increased energy, and a healthful body mass index (BMI).

They have demonstrated the following health benefits. fullsizeoutput_36be

  • Regulating blood pressure
  • Reducing the risk of cancer
  • Combating diabetes
  • Daily fiber content
  • Immune health
  • Nutritional breakdown

 

According to the USDA National Nutrient Database, one cup of cooked, boiled, or drained pumpkin without salt contains:

  • 1.76 g of protein
  • 2.7 g of fiber
  • 49 calories
  • 0.17 g of fat
  • 0 g of cholesterol
  • 12.01 g of carbohydrate

(Readers Digest: Food that Harm Foods that Heal. Montreal, Quebec. The Readers Digest Association, 2004 & https://www.medicalnewstoday.com/articles/279610.php). 

 

Yoga & Transformation

Yoga Poses for Upper Back Pain

We always complain about upper back pain by sitting at our desk for longer hours, spending so much time on our phone, computer and driving in a car.

Continues sitting and looking at our phone or computer, our sitting pose is really bad, leading to tightness in the shoulders and neck.

These few yoga poses will help to reverse the effects of sitting and poor posture by releasing the tightnessof the shoulders and the upper back that surround the thoracic spine.

1

Cat-Cow | 5 breaths

  • Start with a tabletop position on your hands and knees. Stack your shoulders over your wrists and both legs your hips apart.
  • On an inhale, Gaze forward, drop your belly and tilt your tailbone towards the sky and come to Cow pose. Feel a stretch through your abdomen.
  • Exhale and roll your shoulder, Chin to chest to come into cat pose. Draw your navel towards your spine. Press the ground away and feel a stretch through your mid and upper back.
  • Continue flowing between your cow and cat pose for 5 rounds of breath.

Thread The Needle | 5 breaths per side

  • Start with a tabletop position with your wrists stacked under your shoulders.
  • Inhale as you lift your right arm up off the mat and twist it towards the sky.
  • Exhale and thread your right arm under your left. Let your right shoulder rest on the mat.
  • Walk your left fingers towards the top of your mat and feel a stretch on the inside of your right shoulder blade.
  • Hold for 5 slow breaths, then come back to your tabletop and switch sides.

Double V Pose | 5 breaths per side

  • Place a block at the top of your mat and lie down on your belly.
  • Prop yourself up onto your forearms and engage your abs.
  • Turn your right forearm across your mat so that your fingers point to the left side of your mat.
  • Turn your left forearm in front of your right forearm and point your left fingers towards the right side of your mat. Shift your chest so that it is directly above your forearms.
  • Walk your fingers towards the edges of your mat so that your arms are crossed directly underneath your chest.
  • Bring your forehead to rest down on the block and close your eyes. Hold for 8 breaths, then switch sides.

2

Child’s Pose with Side Stretch | 5 breaths per side

  • Start with a tabletop position.
  • Bring your feet together and widen your knees towards the edges of your mat.
  • Sit your hips back onto your heels and then walk your hands towards top of your mat, lowering your chest towards the floor. Let your forehead rest on the mat.
  • Walk your hands over to the right edge of your mat and gently press your hips towards the left to feel a stretch through your left side.
  • Hold for 5 breaths, then switch sides.

Eagle Arms | 5 breaths

  • Fold your legs and Sit in Vajrasana on your mat with your legs together and your hips resting on your heels. Engage your abs.
  • Wrap your right arm under your left, then wrap your forearms to grab your palms. If this isn’t possible, place each hand on the opposite shoulder.
  • Lift your elbows up in line with your shoulders and press your forearms forwards. You should feel a stretch through the upper back and shoulders.
  • Hold for 5 breaths.

Supine Twist | 5 breaths per side

  • Lie down on your back and hug your right knee towards your chest.
  • Place your right arm out side with your palm facing down.
  • Place your left hand on your right knee and bring your right leg towards left across your body to come into your supine twist. Make sure you do not lift your right shoulder. Gaze towards right.
  • Hold for 5 breaths, then switch sides.

Supported Fish Pose | Relax up to 5 minutes

  • Place a yoga block on the medium height across the top of your mat. Then place another block underneath it on the same height so that it is going vertically down your mat. The blocks should be a few inches apart.
  • Sit in front of the bottom block about a foot and a half. Then, use your hands to lower yourself down onto the blocks. The bottom block should rest between your shoulder blades, and the top block supports your head.

Bring your arms to rest down alongside your body with your palms facing up. Straighten your legs long down yourmat. Close your eyes and relax for upto 5 minutes.

Core Awakening

Core Awakening – All Asanas that are primarily focused on the activation of muscles in the abdominal core. As the core is strengthened, opened and refined, it becomes a source of balance, stability, ease and levity. Core awakening practice generally warm the body while bring in to more targeted warming to the spine, pelvis, belly and back. Deep and sustained core awakening  practices are largely contraindicated for pregnant women and should be approached very gingerly by people with lower back issues.

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