Aging can take a toll on your body, making it feel tight and painful, especially in your back. One of the most common health complaints is low back pain. To combat this, yoga is an ancient practice that can play a vital role in supporting a supple spine, strong back, mobile joints, and flexible body. There are specific yoga postures or asanas that can help in strengthening the body while making it more flexible. Here is a series of yoga poses that can be practiced to make your spine supple and relieve back pain.
Hip Stretch from the Back
Lie down onto your back with your feet together and arms by your side. Breathe in as you raise your arms up and over your head. If your shoulders are causing you discomfort, raise one arm at a time. Breathe out.
Raise your right knee while breathing in and grab your shin with both hands. Hug your knee towards your chest, flex your foot, and feel the stretch. This helps the digestive system, colon, lower back, and the root chakra. Lower your right leg back down, raise your arms up to the starting position and repeat with your left leg.
Repeat this sequence for a total of three times each leg. Rock a bit to shake out your legs and lower back to relax your organs.
Baby Cobra
Turn over to your stomach, ensuring that your body forms a straight line from your pointing toes to your head. Place your chin on the mat, with palms on the floor at chest level. Breathe in as you shrug your shoulders to relieve tension and then breathe out as you move into the baby cobra pose. Slowly raise your head and arch your back, keeping your stomach on the mat.
From this position, breathe out and slowly return to the beginning. Repeat the mini cobra posture for a total of three times. This exercise helps loosen and strengthen the back, make the spine suppler, and aid in digestion.
Upward Dog with Hand Support
Continuing from the baby cobra pose, look up and raise your upper body off the ground, using your hands’ support to press the floor and extending your arms. In the Upward Dog position, take two full breaths and exhale as you slowly return to the starting position where your forehead rests on the mat to relax your neck. Repeat for a total of three times.
Upward Dog — No Hand Support
Lying on your belly, keep your arms by your side with palms facing up and chin resting on the mat. Shrug your shoulders and lift your chin and chest up off the mat without using your hands for support. Hold yourself in the upward position for a few seconds before exhaling and slowly returning to the starting position. Repeat three times.
Chest and Feet Up
Continuing from the last exercise, raise your legs up off the mat while simultaneously raising your chin and chest. Lift as high as you can comfortably and breathe in and out naturally and slowly.
Child’s Pose
Finish the series by slowly coming up onto your hands and knees and then resting in the child’s pose. Keep your toes touching while you sit back with your arms outstretched in front of you and your head down. This pose helps relax the body and calm the mind.
Practicing these yoga poses regularly can help combat back pain and maintain a strong, supple spine. Integrating these postures into your daily routine will provide you with the much-needed flexibility and strength to tackle everyday stressors on your body. It is essential to approach each yoga pose with patience, listen to your body, and make adjustments according to your own level of comfort and ability.
