10 minute yoga For The Back must Do
The Bridge
Focus: Spine
Level: Beginner
Total Time: 30 to 60 seconds
Indications: asthma, sinus problems; energizes thyroid, abdomen, lungs; relieves
menstrual pain, menopause symptoms; prevent headaches Contraindications:
neck injury
The bridge is great for many parts of your body but it primarily stretches out
your spine, neck and chest. It can also energize your thyroid, abdomen and
lungs. The bridge can help reenergize your legs, improve your digestion and can
help prevent headaches, fatigue, insomnia and back pain. Many people who
suffer from asthma, sinus problems, osteoporosis and high blood pressure find
the bridge very soothing. Women often find it helpful in relieving menstrual
pain and menopause symptoms. Warning: this pose can lead to neck injury if
performed incorrectly.
Lie down on the ground. You can place a blanket underneath your
shoulders for support if you desire. Bend your knees and pull them as
close to your sitting bones as you can.
Breathe out as you press your feet and arms into the ground and push your
tailbone up to activate your glutes before raising your hips off the ground.
Your knees should remain directly above your feet. It may help to fold
your hands under your pelvis and use your arms to support your
shoulders.
Move your knees away from your hips to lengthen your tailbone and
bring your pubis up toward your belly button.
Pull your chin away from your breastbone, tense your shoulder blades and
press your sternum up.
Remain in this position for up to 60 seconds, taking full, deliberate
breaths. To release, exhale while slowly lowering your back and hips onto
the ground.
The Extended Puppy
Focus: Spine
Level: Beginner
Total Time: 30 to 60 seconds
Indications: stress, insomnia
Contraindications: knee injury
The extended puppy opens your spine and shoulders. The only restriction for
this pose is if you have a knee injury.
Get down on all fours and make sure that your shoulders are directly
above your wrists and your hips are directly above your knees. Work
your hands slightly forward and curl your toes under your feet. Breathe
out and position your hips halfway to your feet. Avoid letting your
elbows make contact with the floor as you do this.
Lower your face toward the ground and release your neck. Your lower
back should remain slightly arched. Push your palms into the floor and
extend through your arms as you move your hips back. This movement
should cause a stretch to occur in your spine.
Remain in the extended puppy for 30 to 60 seconds, breathing deeply and
steadily, in and out.
To release yourself from this position, simply come back up onto all
fours.
The Wide-Angle Seated Forward Bend
Focus: Spine
Level: Beginner
Total Time: 60 seconds
Indications: arthritis; detoxify kidneys,
Contraindications: modification for lower back injury
The wide-angle seated forward bend focuses on building strength in your spine
while stretching the backs and insides of your legs. It can stimulate your
abdominal organs and release your groin. Beginners who try this pose may find
it helpful to bend their knees until they have more practice. Experts believe the
wide-angle seated forward bend can improve arthritis symptoms and detox your
kidneys. Individuals with a lower back injury should sit on a folded blanket and
focus on keeping their torso erect.
Begin by getting into staff pose: sit down on the ground and stretch your
legs straight forward, flexing your ankles and bending your toes back
toward your torso, which is suspended straight and tall, rising from your
hips to the sky.
Angle your body back slightly, using your hands to support yourself, and
open your legs so that your pubis and apex form a 90-degree angle. Raise
yourself up on your hands and move your hips forward so that you can
widen your legs by 20 degrees.
Turn your thighs outward and push them into the ground so that your
kneecaps are pointed straight up. Press the balls of your feet into the
ground to stretch the soles of your feet.
Keeping your thighs pinned to the ground and your kneecaps stable,
gently stretch your hands between your legs, moving them as far forward
as you can, as if you were moving into a forward bend. Focus on moving
away from your hip joints and keeping the front of your body long.
Avoid bending at your waist; instead bend from your hips.
Try to increase the length of your stretch each time you breathe out. Keep
lengthening the stretch with every exhale until you can stretch no farther
in comfort.
Stay in this pose for at least 60 seconds. To release yourself from this
position, breathe in and raise your body up, keeping it long.
10 minute yoga For The Back must Do
Spine Twist
Focus: Spine
Level: Beginner
Total Time: 30 to 60 seconds
Indications: lower backache, sciatica, neck pain, second trimester pregnancy
Contraindications: blood pressure (high or low), headache, diarrhea, insomnia,
menstruation
The spine twist focuses on building strength in your spine as well as your hips
and shoulders. It offers relief for lower backaches, sciatica, and neck pain.
Experts also believe the spine twist can help treat carpal tunnel syndrome. The
spine twist can massage your abdominal organs, relieve stress, and help with
digestion. Pregnant women may find it therapeutic to perform this pose through
their second trimester. Individuals with a headache, diarrhea, menstruation or
sleeplessness should avoid this pose, as should those who experience blood
pressure problems.
Begin by sitting on the ground with your legs in front of your body.
Transfer your weight to your right hip. Bend your knees and stretch your
legs to the left. Rest your feet on the ground outside of your left hip and
rest your ankle in your right arch.
Breathe in and raise the top of your chest to elongate the front of your
body. Breathe out and rotate your body to the right while keeping your
left buttock close to the ground. Elongate your tailbone into the ground
and soften your stomach.
Place your left hand behind your right knee and rest your right hand on
the ground next to your right hip. Slightly draw your left shoulder back
while tensing your shoulder blades across your back. Continue to rotate
to the right and turn your head to the right.
As you breathe in, continue to raise your torso through your chest. As
you breathe out, continue to rotate your body a little further.
Stay in this position for 30 to 60 seconds. To release yourself from this
pose, breathe out and untwist your body, returning to your starting
position.
Repeat the twist, this time in the opposite direction.
10 minute yoga For The Back must Do
The Cobra
Focus: Spine
Level: Beginner
Total Time: 15 to 30 seconds
Indications: asthma
Contraindications: headache, pregnancy, carpal tunnel, back injury
The cobra focuses on building strength in your spine while simultaneously
opening your shoulders, abdomen, lungs, and chest. It is great for opening up
your lungs and heart, making it very therapeutic for individuals who suffer from
asthma. Those who have a headache or who are pregnant should avoid this
pose, as should people with carpal tunnel syndrome or a back injury.
Begin by lying on your stomach with your face down, your legs straight
out behind you, and the tops of your feet flat on the ground. Place your
hands under your shoulders, keeping your elbows close to your body.
Press your pubis, thighs and feet into the ground.
Breathe in, raise your chest off the ground by straightening your arms and
pushing your torso up to a comfortable height. Press your tailbone into
your pubis and raise your pubis toward your belly button to shorten your
hip points. Slightly tense your hips.
Tense your shoulder blades across your back as you extend your ribs
ahead. Raise yourself through the top of your chest. Ensure that your
backbend is even throughout your entire spine.
Stay in this position for 15 to 30 seconds while you breathe normally. To
release yourself from this position, breathe out and lower your body back
to the groun
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