Sep 14, 2024
By: Ayush Mehrotra
Start on your hands and knees in a tabletop position. As you inhale, arch your back, dropping your belly towards the mat (Cow Pose). As you exhale, round your back, tucking your chin into your chest (Cat Pose). The pose stretches your back, neck, and spine, and increases flexibility while relieving tension in the lower back.
Credit: iStock
Kneel on the mat, sit back on your heels, and stretch your arms forward while resting your forehead on the mat. It gently stretches the lower back, hips, and thighs, providing a calming effect and reducing back pain.
Credit: iStock
Start in a plank position, then lift your hips up and back, forming an inverted V shape with your body. Keep your feet hip-width apart and press your heels towards the ground. This pose Stretches the back, hamstrings, and calves, relieving tension in the lower back.
Credit: iStock
Lie on your stomach, place your hands under your shoulders, and gently lift your chest off the ground, keeping your elbows slightly bent. Cobra pose strengthens the back muscles, improves flexibility, and alleviates lower back pain.
Credit: iStock
Lie on your back with your knees bent and feet hip-width apart. Lift your hips towards the ceiling, pressing your feet and arms into the mat. This pose strengthens the back, glutes, and hamstrings while stretching the chest and spine.
Credit: iStock
Lie on your back and pull one knee at a time, or both knees together, towards your chest, holding them with your hands. The pose relieves lower back pain by gently stretching the back muscles.
Credit: iStock
Sit with your legs extended straight in front of you, and slowly reach forward towards your toes, keeping your back as straight as possible. It stretches the lower back, hamstrings, and spine, reducing back pain and promoting flexibility.
Credit: iStock
Lie on your back with your arms extended to the sides. Bend one knee and cross it over your body towards the opposite side, while looking in the opposite direction. The pose stretches and releases tension in the lower back and spine, promoting relaxation.
Credit: iStock
Lie on your stomach with your forearms on the mat, and elbows under your shoulders. Gently lift your chest while pressing your forearms into the mat. It strengthens the spine and stretches the chest, shoulders, and abdomen, relieving back pain.
Credit: iStock