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Try These Gentle Yoga Stretches To Ease Your Lower Back Pain

One of the most common areas of tension in a woman's body are her hips and her lower back. These gentle stretches will relieve the pressure on both of these areas with a special focus on the small of your back.

Remember to breath as you change position and move slowly. If you feel a pinch, gently release from the pose or ease back a little.

If you travel a lot, it's a great way to stretch out the kinks after a night's stay in a lumpy hotel bed, or after a long flight. This series is also a great way to stretch out after a long day of sitting, or after a night of sleep.

Thanks to Genevieve Monroe Yoga, PranaShanti Yoga Centre and Lole for showing us how it's done!

Reclined Knee-to-Chest Pose

  • Interlace your fingers around your shin and draw the knee towards your belly.
  • Hold for 5-10 breaths
  • Repeat with the other leg.

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Lying Twist

  • Extend your Right arm along the floor, with palm down.
  • Bend your Right knee
  • Gently guide your Right knee across your body
  • Hold 10-25 breaths
  • Repeat with the other leg

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Reclined Hand-To-Big-Toe Pose

  • Bend your Left knee, place the Left foot on the ground
  • Lift your Right leg and interlace your fingers around your calf
  • Gently draw your Right leg toward your body
  • Hold for 5-10 breaths
  • Repeat with the other leg

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Lying Thread the Needle

  • Bend your knees, place the soles of your feet on the mat
  • Cross your Right ankle over your Left thigh
  • Thread your right arm trough the hole made by your legs
  • Interlace your fingers over the Left shin
  • Gently draw the leg towards your body
  • Hold for 5-10 breaths
  • Repeat on the other side

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90-90 Back Release

  • Take the thread the needle position (see above)
  • Extend your Left up beside your left ear, let it rest on the ground palm-up
  • Place your Right hand on your stomach
  • Slowly twist and lower your Right knee towards the floor
  • Hold for 10-25 breaths
  • Repeat with the other side

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Sphinx Pose

  • Lay on your stomach
  • Extend your arms in front, palms down
  • Slowly slide your hands back towards your body
  • Lift your torso until you are comfortably resting on your forearms
  • Your arms should form an L-shape
  • Relax your shoulders and look straight ahead
  • Hold for 5-10 breaths

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Child's Pose

  • From Sphinx pose, bend your knees and come onto all fours
  • Bring your bum towards your heels and lower your belly onto your thighs
  • Drop your head down to the mat and sweep your hands beside your torso
  • Hold for as long as you like
  • Slowly lift up when you are finished

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