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YOGA FOR BACK PAIN
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YOGA FOR BACK PAIN
TRY THE ROUTINE THAT CURED MAROON 5S LEAD SINGER OF
HIS BACK PAIN
1. BENT-KNEE FORWARD BEND
With knees hip-width apart and with knees bent, fold at the waist grabbing your
opposite elbows and letting your head hang. Hold for 2-5 minutes until you feel
your back begin to release.
2. DOG/CAT TILTS ON HANDS AND KNEES
With ngers spread and arms strongly engaged, inhale, then arch your lower
back gently and look upward, moving into the dog position. As you exhale,
round your back (like a cat) and look at your navel to stretch out the back and
spine as much as is comfortable.
3. FLAT BACK POSITION WITH KNEES SLIGHTLY BENT
From standing position, bend your knees slightly and fold at the waist until your
back is parallel to the ground. Hold your arms out to the sides to give your back
some strength resistance. Imagine that you are holding an orange under your
chin and draw your abdomen up towards your spine to create as at a back as
possible. Come back to standing with straight legs. Do this exercise 5 times for
a 10-20 second at back hold each time.
4. COBRA
Lying on your stomach with your hands underneath your shoulders, inhale and
lift your head and torso up off the mat into a cobra backbend. (Your abdomen
and lower body stay down.) Keep your elbows in at your waist, your chin into
your chest, and your shoulders down. Hold the LAST cobra for 5 breaths, but
use the rst 4 cobras as a full spinal and back warm-up. As you exhale, lower
back down until your forehead touches your mat.
Repeat 5 times.
5. SUPERMAN
Lying on your stomach, extend your arms out in front of you and lift your legs
behind you. Keep the insides of your feet touching and turn your palms to face
each other. Now lift your right arm and your left leg. Hold the rst diagonal
extension on the right and left side for 5 seconds each side, then hold for one
count with strong and proper form. Switch by lifting your left arm and your right
leg. Repeat ten times, extending through the arm and back through the leg to
create a deep diagonal stretch and strengthening across your back.
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6. SPINAL TWIST
Lying on your back, hug your right knee into your chest and hold for 2 minutes,
then lower your right knee to the left side of your body and turn your head and
right arm to the right until you feel a deep stretch across the lower back. Fully
exhale and release, holding for 2-5 minutes. Switch sides.