If you’re on your feet for long periods of time throughout the day or slouch when sitting, then more than likely you experience low back pain. Aside from working on your posture, try these yoga poses to alleviate pressure, relax the muscles around your spine and get back to feeling good.

Downward Dog

  • Kneel on your hands and knees with your hands beneath your shoulders and your knees directly beneath your hips. Your hands should be spread wide apart. Your feet should be flat and hip width apart.
  • Inhale as you lift your body up, keeping your shoulders back and pushing backwards into your hips. Push your buttocks upwards. Keep your heels down as much as possible. Keep your knees bent as needed, ultimately straightening the legs and bringing the chest to the thighs. Lift one foot then another back and forward (peddling to get the effect of the feet being flat, which is the goal). You are forming a V with your body.
  • Exhale relaxing slowly lowering the body, relaxing the arms and legs.

Cobra Pose

  • Lie down on your belly facing the floor. Press your hands on the floor under your shoulders with the tops of your feet on the floor. Keep the elbows back and close to your body. Press the lower body firmly into the floor. 
  • Inhale and begin to straighten the arms to lift the chest up. Keep the lower body pressing firmly into the floor. 
  • Press the shoulder blades together while lifting the ribs up. Lift through the top of the chest. Feel a slight backbend throughout the spine. Keep the neck long and your shoulders away from your ears. Fix your gaze forward. 
  • Hold for 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.

Seated Twist

  • Have a seat on your mat with your legs criss cross. Keeping the right leg in criss cross (heel tucked near the left buttocks), bend the left leg up and place the left foot to the outside of the right knee.
  • Hook the left elbow over the right knee, palm up and facing forward. Inhale, then on your exhalation, press the left elbow into the right knee further, creating a twist. Continue to twist as you press your left palm into the ground near your left buttocks.
  • Hold the pose for 5-10 breaths. Release by unhooking the elbow, lift the left foot off the ground and unwind the rest of the body.

High Lunge with Twist

  • From plank position, bring your left foot forward into a lunge. Bring the right palm to the floor alongside the left foot. Twist the torso toward the left thigh, reaching the left hand to the sky. Breathe, fixing your gaze to just beyond your fingertips.
  • Hold the pose for 3-5 breaths. Repeat on the other side.
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