A Simple Yoga Sequence to Relieve Stiffness and Lower Back Ache


Back pain is the third most common reason for consulting a doctor in Britain and is closely related to poor posture, stress and tension.

If you spend a large part of your day sitting at a desk, working on a computer this, places a lot of strain on your body, particularly your neck and lower back muscles.

When you stand up, have you noticed your back muscles are sore, stiff and achy?

A Simple Yoga Sequence To Increase Flexibility In Your Lower Back Muscles

Yoga is great exercise for bad-back sufferers.

The following simple yoga sequence can be done easily when you get home from work. You do not require any equipment. All you need is a quiet space, preferably bare feet and to loosen any close fitting clothing.

This sequence will give your back an overall stretch and particularly help to release stiffness and tension in your lower back.

If you suffer from a serious back condition, please consult your GP before you start these exercises. Take care to listen and work within the limits of your body.

1. Reclined Twist
Lay on your back on the floor on a comfortable surface.
Squeeze both knees towards your chest.
Flex both feet, and lengthen your tailbone away from your body.
Rest your left arm on the floor, with the palm facing up.
Drop your knees to the floor on your right as you lift your shins off the floor.
Turn your head, in the opposite direction, to look towards your straighten arm.
Stay in the pose for 3 - 7 rounds of deep breathing.
Relax and repeat on the opposite side.

2. Cross-legged Twist
Still laying on the floor, cross your right thigh over your left thigh.
Drop your legs to the right and reach your left arm away from you.
Breathe deeply and allow your body to relax.
Stay in this pose for 3 - 7 rounds of deep breaths.
Relax. Repeat on the opposite side.

3. Hands and Knees Twist
On your hands and knees. Arms directly under your shoulders.
Slide your right hand over a few inches to your right, so it is in under your breast bone.
Breathe in and lift your left arm out sideways, and up towards the ceiling, palm facing away.
Push your right hand into the floor, opening your shoulder, as you reach up and back with your left hand.
Look up at your left hand.
Take 3 - 5 rounds of deeps breaths.
Relax. Repeat on the opposite side.

4. Easy Seated Twist
Sit on the floor. Sit up tall on top of your sitting bones and lengthen your spine.
Place your right hand fingertips to the floor behind you. Straighten your left leg out in front of you and place your left elbow outside the right leg. Try and keep your right hip forward to keep your hips level and your lower back stable.
Breathe in and as you exhale, gentle turn from above the lumbar spine to look over your right shoulder. Stay in pose for 3 - 5 rounds deep breathing.
Allow the out breathe to flow through the body and to soften and support you as you twist.
Relax. Repeat on the opposite side.

5. Leg To Chest Bends
Lying on your back, bring your right knee up towards the chest.
As you exhale, hold behind your knee with both hands and exhale. Gently bring the knee closer to your chest.
Hold the leg steady for 3 -5 rounds and focus on your lower back.
Gently place your foot back on the floor.
Relax and repeat with the left leg.

If you suffer from stiffness or lower back strain, regular practice of these simple yoga exercises helps to relieve tension and soreness. Give them a go. I'm sure your back will appreciate the stretch.

Ntathu Allen, Hatha Yoga Teacher works with women who want a richer, more fulfilling life for themselves and their families. She inspires and supports you to take time-out from your busy schedule to care for and nurture your mind, body and soul. To find out more go to:> http://www.yogainspires.co.uk and sign up for your free monthly yoga Inspires newsletter,


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