How to Build Strength in Your Lower Back by Doing Yoga Poses
Yoga is a perfect discipline for keeping flexibility and back strength. It is also one of the best tools for aiding to reduce low back pain, the primary source of disability and back pain among older people. Yoga involves a set of postures, or asanas, and focuses on breathing techniques during the movements. These breathing techniques, which can be called asanas, consist of abdominal breathing, which takes oxygen and carbon dioxide from the lungs, and is used to relax the body. Asana also allows the body to free itself from physical and mental tension and allow the practitioner to achieve a meditative state.
While yoga helps to keep muscles toned and flexible, it also helps to stretch the muscles in various ways. One of the easiest yoga asanas that people often do is seated spinal twists. This popular stretching exercise is done by lying flat on a yoga mat with one leg on the mat and the other leg on the floor. One arm is placed on top of the lower leg on the mat, the other on the thigh that is raised up off the floor.
The purpose of this stretching exercise is to help stretch out the legs and lower back. While practicing yoga, it is important to focus on breathing as deeply as possible and to relax the body. Most people who practice yoga will notice that they are able to move their arms and hands better and feel stronger after performing these simple exercises several times. These simple stretching exercises can be performed anywhere at anytime, even if you’re traveling on public transportation. Of course, you’ll want to make sure that you stretch your muscles properly beforehand in order to avoid potential injury.
One of the best things about yoga is that it can aid in both strengthening and stretching muscles. Low back pain sufferers who have struggled to find relief will find that these yoga poses can aid in both healing and comfort. If you think about it, you may have struggled for years to find relief from low back pain because it would really make any activity difficult. Not only does the pain disappear, but you also increase the strength of your muscles. Many doctors are now recommending yoga as part of a treatment program.
Another common pose that will ease lower back pain is the Tree Pose. This is sometimes referred to as the Warrior pose and is great for stretching out the chest, shoulders and arms. This pose stretches the upper body and traps the upper body and spine in one muscular area. Many doctors recommend this pose to patients who suffer from upper body osteoarthritis and recommend that they perform yoga exercises that strengthen the upper body.
The next stretching exercise for back pain is sometimes called the triangle pose. This is done by lying on your right side with your right hand laid across the top of your head. With your left hand, position it across your abdomen. Bring your left foot to your chest and cross your legs. Now bring your right foot up to the chest and place your heels on the floor apart. Slowly, but deeply stretch the abdomen and right hip as you gradually bring your right foot towards the floor.
To relieve lower back pain through yoga poses, you can consider the Sukhasana. In this pose, you sit on a yoga block or a chair and simply bring each knee to your chest and place your hands on the inner thighs. Then bring the right knee to your ankle and place your left knee on the opposite thigh. Hold this position for five breaths.
You can also do a variation of the Sukhasana called the Sarvangasana. In this pose, you sit on a block or chair and then bring both knees to the ankle. After that, bring the right knee to your ankle and the left to your chest. Hold this position for five breaths and relax.