Lower back aches are one of the many problems a woman face in a day-to-day life. She never speaks about it because there is so much important work to do. She can’t let a backache stop her from fulfilling her responsibilities. Am I not right, ladies?
The reason I know all this is because as a woman I face it too. And, most of the times I take it for granted as well. We are all humans with the same tendencies to commit the same mistake over and over again. But, let’s make it a point not to commit this one again. Rather, let’s just deal with it using the simple yoga postures you can do anytime.
Downward dog pose
This iconic posture is known to rejuvenate the entire body by just stretching. It not just only will help you to stretch the back, but also open the chest and build upper body strength all together. All you need to do is start with a tabletop position and raise your hips in such a way that your body makes an upside down V position.
Breath as you spread your shoulder blades to help stretch and relax your upper back.
Distribute your weight evenly across your hands and feet.
Slowly begin to raise your hips and straighten your legs.
Keep the head and the neck relaxed and the inner thighs pulled towards the back.
Breathe as you hold the position for four to eight breaths.
To release, bend the knees and lower the hips to table top position.
Child’s pose is the most amazing way to relax. It clams the body, mind and the spirit. It gently stretches the lower back, simulates digestion and massage and tones the abdominal organs simultaneously.
So, begin with sitting down with your hips resting on your heels.
Keep the knees together or spread them slightly apart to be more comfortable.
Bend forward and place your forehead on the floor along with the arm overhead and palms facing downward.
Breathe slowly and deeply. Hold the position while pressing the belly against the thighs as you inhale.
To release, place the palms under the shoulders and return to the seated position.
Upward facing dog pose
This is a back bending yoga posture that not just only lengthen, but also straightens the spine, torso and the arms along with the shoulders. It is an important part of the sun salutation which helps to build strength, improve posture & digestion. It energizes the body and immensely provides relief from the fatigue.
Begin with lying down on floor facing downward. Extend your legs behind you and spread them a few inches apart.
Place your hands on the floor next to the lower ribs and inhale as you press your hands firmly into the floor.
Straighten your arms and gradually lift your torso and your legs a few inches of the floor.
Engage your leg muscles to keep your thighs lifted off the floor.
Hold the position for 30 seconds, but avoid straining to achieve a deeper backbend.
To release, exhale and slowly lower your body and your forehead to the mat. Rest and then repeat this pose five to six times.
So, all you need are 15 minutes from the busy schedule, to follow these three wonderful yoga poses. Do not miss this opportunity to begin with something that can change your life.