In Balasana, or Child’s Pose, you sink into a comforting
stretch that gently elongates the spine and releases tension in the lower back.
Kneeling with knees apart and arms extended forward, rest your forehead on the
mat. This pose provides an immediate sense of relief, making it ideal for
unwinding after a hectic day.
Cat-Cow Pose (Marjaryasana-Bitilasana)
The dynamic flow of Cat-Cow Pose enhances spinal flexibility
and soothes lower back discomfort. Start on all fours, alternating between
arching your back towards the ceiling (Cat) and dipping your belly towards the
floor (Cow). This gentle movement massages the spine and promotes circulation,
easing stiffness.
Downward-Facing Dog (Adho Mukha Svanasana)
Adho Mukha Svanasana stretches the entire back body,
including the spine, hamstrings, and calves. From a hands and knees position,
lift your hips towards the sky while pressing palms and heels firmly into the ground.
This pose lengthens the spine and decompresses the lower back, offering a
rejuvenating stretch.
Bridge Pose (Setu Bandhasana)
Setu Bandhasana strengthens the lower back muscles while
enhancing spine flexibility. Lie on your back, bend your knees, and lift your
hips off the mat. Engage your core and squeeze your glutes to support the
spine. This pose not only alleviates pain but also tones the back and improves
posture.
Supta Matsyendrasana offers a gentle twist that releases
tension in the spine, hips, and lower back. Lying on your back, draw one knee
towards the chest and guide it across your body to the opposite side while
keeping your shoulders grounded. This twist improves spinal mobility and
promotes relaxation.
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