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- Lengthening The Spine
Breathing in, slowly lift your arms up from the sides.
Interlace your fingers so that the thumbs touch each other gently.
Stretch up as much as you comfortably can. Keep your elbows straight and ensure that your biceps touch your ears.
Hold this posture for 2-3 long deep breaths.
Tip to deepen the back stretch:- Gently pull the navel (inwards) towards the spine.
- Twisting The Spine To Right and Left
Your fingers continue to remain interlaced above your head.
Breathing out, gently twist to the right side. Hold this position for 2-3 long breaths.
Inhale, come back to the center.
Exhale, turn to your left side and again hold this position for 2-3 long breaths.
Inhale and return to the center.
- Bending The Spine Right and Left
Your fingers continue to remain interlaced above your head.
Exhale and slightly bend to the right side. Hold and keep breathing.
Breathe in and come back to the center.
Exhale and bend a little to the left side. Ensure that you are not bending to the front or back, and that one hand is not stretched more than the other.
Breathing in, come back to the center.
Tip to deepen the back stretch: Engage your abdominal muscles during the stretch.Remedies for back pain
- Bending The Spine Forward and Backward
Breathing out, stretch your hands out to the front.
Breathe in and as you now breathe out, stretch forward from your lower back.
Breathe in and as you exhale, turn to your right side. Ensure that both the hands are parallel to each other and stretched equally, else gently correct the posture.
Breathing in, return to the center.
Exhale and repeat the stretch, turning to the left.
Return to the center as you breathe in, and slowly bring your arms up.
Unlock the fingers and stretch back.
Inhale and come back to the center. As you exhale, slowly bring your arms down from the sides.
How this back stretch helps? Gives a nice massage to the lower back.
- Twisting The Spine From Side-to-Side
Keep your left palm on your right knee. Yoga twists for Back pain Take a deep breath in and as you exhale, slowly twist to your right side. You may keep the right hand on the floor beside your right hip.
Stretch upward by pressing the right palm on the floor. Do not lean back or forward.
Inhale and return to the center.
Exhale and repeat the stretch on the left side. Keep your right palm on your left knee and left palm on the floor.
Remember to keep your back straight and stretch tall.
Breathing in, return to the center.
Change your cross-legged position. If your right leg was placed over the left, now place the left leg over the right and repeat the stretch as explained above to the right and left sides.
Tip to deepen this stretch: Engage the abdominal muscles in addition to the hip muscles to twist further.
- Benefits of All Direction Back Stretch
Helps improve the body posture
Strengthens the back and abdominal muscles
Completely relaxes the tired back
Good way to warm up the body before practicing other yoga postures
Helps open up the lungs so that they can be used to their full capacity |