Anyone can practice yoga in the comfort of their own home. While it’s a great activity to boost your mental health, some yoga exercises can be incorporated into your daily routine for other physical benefits, like relieving back pain and stiffness, which is something that many of us have. There are different types of yoga exercises that can help lengthen your back, which is necessary to get rid of muscle tension caused by poor posture.
Stretching during movement increases your range of motion, circulates blood and oxygen, and delivers nutrients to the tissues. Furthermore, Harvard University research has discovered that exercises that include deep breathing and physical stretching, such as yoga, can help reduce stress, tension, and inflammation in the body.
Balasana and 5 other easy yoga exercises to add to your stretching routine
Here are six basic yoga poses that target tense muscles in the neck, upper and lower back, and hips, which tend to tighten and strain during times of intense stress (or even after sitting at a desk all day).
These poses will help you relieve and release physical tension as well as everyday tensions and stresses, while also strengthening and connecting your mind and body. To relieve muscle tension, hold each yoga pose for four to six deep breaths.
1) fold forward
The Forward Stand Fold is a simple yoga exercise that helps release lower back tension and loosen the hamstrings. When you relax and hang your head, you will feel nice relief in your neck and shoulders.
Here’s how to do this exercise:
- Stand with your feet hip-width apart and your knees slightly bent (don’t lock your knees during this stretch), perform the next stretch.
- Keeping your arm relaxed along the side of your body, slowly bend forward at the hips as far as is comfortable—no need to shove your fingers on the floor.
- Grasp your elbows with the opposite hand for an extra extension, then move your upper body from side to side very gently.
2) Adho Mukha Svanasana
The downward facing dog is an excellent extension of the entire back of the body, from the legs and hamstrings to the lower back and shoulders.
Here’s how to do this exercise:
- Start by getting down on your hands and knees.
- Bend your toes inward and lift your knees off the floor, tightening both arms and legs (you should make an inverted triangle shape with the floor as the base).
- Let your heels drop toward the floor, your shoulders away from your ears, and let your head hang down.
3) Back bending position adjustment
This is an excellent posture that aids in spinal extension (the position that keeps you straight), which can help compensate for the flexion of the spine (the forward bend position) that many individuals afflict as a result of sitting at a desk, constantly driving, or simply bad posture.
Here’s how to do this exercise:
- Standing with your feet hip-width apart is how to do this.
- Inhale and straighten both arms above the head.
- Exhale and bend and lower your elbows out and down toward the floor, arching slightly back to feel the stretch in the front body and hip flexors.
- (Alternatively, you can keep your arms straight while maintaining a small bend back.)
4) Balasana or child pose
This is a very relaxing yoga pose that stretches the back, hips, thighs, ankles and feet. Helps reduce pressure on your shoulders and hands. People with persistent vertigo should try the Plasana position.
Here’s how to do this exercise:
- Start by getting down on your hands and knees.
- Sit gently on your heels.
- Lower your chest and walk your hands forward.
- Insert your chin into your chest and lower your head to the floor.
- For a few moments, take a deep breath.
5) cow cat stretch
Cat/Cow yoga relaxes the back muscles, increases the flexibility of the spine, relieves lower back stress, calms the nervous system, and promotes blood circulation. It is important not to rush or impose this position, but to flow smoothly and organically with the breath.
Here’s how to do this exercise:
- Start by getting down on your hands and knees.
- Bend your chin into your chest, tuck your tailbone under it, and roll your back. Exhale and raise your head, straightening or slightly arching your back.
- Repeat four to six times for one breathing cycle.
6) Sleeping bath mode
The bath pose is a great way to stretch the hips and buttocks while also relieving tightness in the lower back. Don’t worry if you’re too stressed to do it precisely now – there are different ways to adapt the one-legged pigeon pose to be beneficial while also being soft on your body.
Here’s how to do this exercise:
- Start by getting down on your hands and knees.
- Bring your right leg forward and place your right knee, leg, and foot at a right angle in front of your torso on the floor.
- Extend your left leg behind you, with the top of your left knee and your foot down. Adjust so that both hips are facing forward and as flat on the floor as possible.
- Bend your upper body forward and down while supporting yourself with either your elbows and forearms, or with both hands on the floor in front of you to deepen the stretch.
- Repeat with the left leg forward after several breathing cycles.
away
These yoga exercises can be done at home for free, without the need for a membership or expensive yoga equipment. It’s low-impact and beginner-friendly, so you can easily incorporate it into your daily routine or stretching routine.
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