The eight healing positions of yoga: Moves that can ease your back pain

These are the  eight healing positions of yoga that can ease your back pain if  done daily, this gentle routine can help ease the symptoms of back pain by gently flexing your spine and muscles, easing tension and releasing pain. With 20 minutes you can complete all the steps daily.

 

 

1. SUPINE HAMSTRING STRETCH

BENEFITS: Relieves sciatica and lower back discomfort.

HOW TO DO IT: Start by warming up with a Child’s Pose. Kneel on mat (or a cushion), buttocks resting on heels. Roll torso forward, bringing your forehead to rest on the ground in front of you. Bring your arms back to rest on the floor with your hands palms up by the soles of your feet. Relax and breathe normally through your nose.

 

Move into the Supine Hamstring Stretch. Lying on your back, bend your right knee into your chest and place a strap or rolled up towel around the ball of your foot.

 

 

2. CAT'S POSE

BENEFITS: Brings flexibility to the spine, strengthens the back and arms, tones and firms buttocks.

 

HOW TO DO IT: Start on your hands and knees in a ‘table-top’ position. Make sure that your knees are hip-width apart and are directly below your hips. Your arms should be straight and directly below your shoulders.

Breathe in, curving your back downwards, pulling the tummy muscles in and upward.

 

Tuck in your chin towards the chest. As you breathe out, round your back and tuck in your head (pictured). Repeat a few times in a flowing movement, using the breath. Hold each pose for three to five breaths at first. Stop if you experience any discomfort.

Backward bends should always be followed by a forward bend — this is called a counterpose — so that you don’t overstrain. Follow each posture that involves a

back bend with the Child’s Pose.

 

 

3. SPHINX

BENEFITS: Strengthens the lower back, shoulders and legs.

HOW TO DO IT: Lying on your stomach, prop yourself up on your forearms with elbows directly under shoulders. Press firmly through the palms and tops of your feet and push your pubic bone forward.

Breathe deeply — you are allowing blood to flow into the lower back for healing.

Finish by holding the Child’s Pose for a few seconds.

 

 

4. LOCUST POSE

 

BENEFITS: Strengthens the back and lengthens the spine.

 

HOW TO DO IT: Lie on your stomach in a straight line with toes together

pointing back, arms relaxed by sides, palms up. Put chin on floor and keep head straight. Keep your arms close by your sides, then breathe in and push the backs of your hands into the floor while raising your head and chest and both legs up as high as you can.

5. BOW

BENEFITS: Strengthens spine and stretches calves and thighs.

 

HOW TO DO IT: Lie on your stomach, legs in a straight line, chin on floor. Bend knees and bring soles of feet up towards buttocks. Stretch arms back and grasp right ankle with right hand, left ankle with left hand. Breathe in and raise chin off the floor, looking ahead.

 

Breathe out, pushing ankles against the hands as you pull with the arms to raise knees and thighs off the ground, forming your back into a bow. Raise your chest and head and hold for a few seconds. 

 

 

6. FLANK STRETCH 

BENEFITS: Lengthens spine, alleviates symptoms of arthritis and sciatica.

HOW TO DO IT: Standing along your mat, place feet about 4 ft apart. Turn right foot out to a 90-degree angle and left foot straight ahead (left toes should be in line with right instep). Breathe in and raise arms out to shoulder level, palms down. Bend right knee and put it directly above right heel, thigh parallel with the floor.

 

Extend body to the right and rest right forearm on right thigh. Breathe in and raise left arm up to vertical, before resting it alongside left ear. You should feel a stretch along your left side. Repeat for other side.  

 

 

7. PIGEON POSE

BENEFITS: Opens hip flexors and stretches the piriformis muscle (in the buttock area), which eases sciatica.

HOW TO DO IT: Start in Downward Facing Dog (see Saturday’s pullout), by lifting your hips up from an all-fours position and lengthening your back, so your body forms an inverted V-shape. Exhale and, as you do so, extend left leg straight back behind you, toes tucked under.

 

 

8. LEGS UP WALL

BENEFITS: Relieves mild backache — this pose is excellent for relaxing the muscles of the lower back — and helps with insomnia.

HOW TO DO IT: Sit sideways as close as you can to a wall, then lie on your back and swing your legs up the wall so that your back is at 90 degrees to your legs.