Low back pain is a common complaint among adults of all ages. It can be caused by a variety of factors, including poor posture, muscle strain, and spinal misalignment. Fortunately, yoga offers a range of poses that can help alleviate low back pain and improve overall spinal health.
In this post, we’ll explore three of the most powerful yoga poses that everyone looking to heal their low back pain should add to their yoga practice: Exalted Warrior, Figure-Four Chair and Revolved Half-Moon.
1. Exalted Warrior Pose
Exalted Warrior Pose is a powerful yoga pose that stretches the hip flexors, quads, and hamstrings while strengthening the core and legs. To perform exalted warrior pose:
- Begin in high lunge position with your left foot forward and your right foot back.
- Inhale and raise your arms overhead, keeping your shoulders relaxed and your palms facing each other.
- Rotate your body to the left, stretching your left arm straight behind you and your right arm straight out in front of you, allowing your gaze to shift towards the back of the room.
- Slowly begin to bend backwards, reaching your left hand to the back of your right leg.
- Lift your right arm up into the air, stretching it up and to the back of the room.
- Hold the pose for several deep breaths, then release and repeat on the other side.
Exalted Warrior Pose can help relieve low back pain by stretching the hip flexors, which can become tight and shortened from sitting for long periods of time. By stretching the hip flexors, you can improve your posture and reduce strain on the lower back.
2. Standing Figure-Four Chair Pose
Standing Figure-Four Chair Pose is a yoga pose that targets the glutes, hips, and lower back. To perform standing figure-four chair pose:
- Begin in a standing position with your feet flat on the ground and your knees bent.
- Lift your right knee up and cross your right ankle over your left knee, flexing your right foot to protect your knee.
- Inhale and reach your arms overhead, lengthening your spine.
- Exhale and slowly lower your torso toward your thighs, bringing your hands to the ground in front of you.
- Hold the pose for several deep breaths, then release and repeat on the other side.
Standing Figure-Four Chair Pose can help relieve low back pain by stretching the glutes and hips, which can become tight and strained from sitting for long periods of time. By stretching these muscles, you can reduce pressure on the lower back and improve overall spinal health.
3. Revolved Half-Moon
The revolved half moon pose is an intermediate level yoga pose that requires strength, balance, and flexibility. To perform the revolved half moon pose:
- Begin in the mountain pose or Tadasana, with your feet hip-distance apart, and your arms at your sides.
- Shift your weight to your left foot and lift your right leg off the ground, balancing on your left foot.
- Extend your right leg back, parallel to the ground, while keeping your hips square.
- Place your right hand on the ground, about a foot in front of your left foot, and begin to twist your torso to the left.
- Extend your left arm up towards the ceiling, stacking your shoulders on top of each other.
- Keep your gaze focused on your left hand and try to maintain balance.
- Hold the pose for 5-10 deep breaths.
- To release, lower your right leg back down to the ground and return to the mountain pose.
Tips:
- Keep your core engaged to help with balance and stability.
- Focus on keeping your hips level and your standing leg strong.
- If you have trouble balancing, try placing a block or a prop under your right hand.
- Don’t force the twist; go only as far as you can without straining.
- Remember to breathe deeply and evenly throughout the pose.
Once you add these three powerful yoga poses to your yoga practice, Exalted Warrior, Standing Figure-Four Chair and Revolved Half-Moon, you can reduce muscle strain and tension, improve posture, and enjoy greater comfort and ease in your daily life. These three powerful yoga poses can help relieve low back pain and improve overall spinal health. As with any new exercise or pose, it’s important to listen to your body and consult with a healthcare professional if you have any concerns or pre-existing conditions.
Stick With It!
