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Pregnancy Yoga Poses

It almost seems that yoga was made for pregnancy, with its calming and relaxation focus, intense breathing exercises, and finally improving your muscle flexibility and circulation. Pregnancy yoga comes with abundant yoga benefits and is one of the most populat types of yoga with enough yoga poses to keep you going throughout these special 9 months, and keep practisng yoga after!

Choosing the correct yoga music can be great to help calm those nerves, while the yoga poses for back and yoga poses for hips will help prepare your body for the physical demand it is about to experience. Pre-natal yoga has become very popular lately and has spread to yoga poses for kids to keep up the act of yoga after you have given birth!

What are the benefits of pregnancy yoga?

A common mixture of exercise during pregnancy is to couple yoga with running. These subtle exercises keep your muscles activated during pregnancy, they prepare your mind and body for labor as well as helping blood circulaton and staying healthy in general. The one suggested precaution when doing yoga poses for pregnancy would be to watch the abdomen area and try not to stretch it.

Yoga Poses for Pregnancy

These are specific yoga asanas to help during the pregnancy period. Be careful to stretch and move in the correct manner so as not to damage your muscles or over-stretch. Use as much yoga equipment as you need, pillows and cushions etc…

  • Cobbler/Tailor Pose: sitting straight up against a wall, bring the soles of your feet together and gently push your knees to the ground until you find a comfortable spot to stop and hold the pose
  • Child’s Pose: kneeling on your legs, stretch your arms forward and lean forwards, bring your tummy into our thighs and take deep breaths, breathe deeply into your back
  • Triangle Pose: stand with your legs wider than hip-width apart, point your right foot outward while keeping your left pointing straight, bring your right hand to your right angle, extend your left arm above and follow your arm with your eyes

Here is a short video to give you an introduction on some pregnancy yoga poses and breathing techniques:

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Yoga Poses for Back

Yoga is a great way to help if you are having back problems, pain or recovering from a back injury. The relaxing and calming nature of the yoga poses and yoga asanas helps the body to exercise without feeling the strain. Yoga is also said to be good to prevent any back problems in the future as it stretches the muscles and improves internal blood flow. There are different types of yoga, although kundalini yoga and yin yoga are especially good for targeting the back area.

Amongst all the yoga benefits, the following yoga poses for the back are helpful in working on the muscles and tissues that make up your lower, middle and upper back area of the body. Many people are confused on whether to take up yoga vs pilates, and as yoga focuses more on concentrated regions of muscles, it would be more ideal for back pain.

Yoga Poses for Back Pain

If you are suffering from back pain, have suffered in the past, or want to prevent any future back problems, take a look at some of the best yoga exercises for the back:

  • Two-Knee Twist: lying on your back with your arms spread out in a T-shape, bend your knees to one side, keeping your legs together and one touching the floor, repeat with the other side (1-2mins)
  • Thread the Needle: lying on your back with your legs bent in the air, make a 4 shape by keeping one leg bent and resting the ankle of the other on the thigh in the air, hold your arms through the gap in the middle clutching to your thigh (2-3mins)
  • Legs Up Wall: pressing your bum against a wall with your arms stretched out on the floow, bring your legs up the wall with your feet relaxed (5-10mins)
  • Bow: lying on your front with your legs bent at a 90 degrees angle, lift your upper body and grab your ankles with your hands, keep your head facing forwards and your toes pointing away from your body (2-3mins)
  • Dolphin: lying on your front, push your hips into the air and start walking your feet towards your body, raise your chest in the air and face inwards towards your body, rest your arms from your wrists to elbows on the floor in front of your head (3-4mins)

For a visual demonstration of yoga poses for back, view the video below:

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Yin Yoga

Yin yoga is a very unique and different type of yoga, one that began in the West rather than the East. Yoga is a great way to keep fit, it can be done as one of our serious workouts or it can be used to warm up the body and keep your flexibility imporving. Due to the different types of yoga asanas and yoga poses, it helps to build muscle strength in different manners.

If you are starting off doing yoga for beginners, don’t hesitate to use yoga equipment and different yoga props to help you achieve the correct positions. Once you have mastered the breathing techniques and body alignment of the different yoga postures, you will be sure to feel the yoga benefits and see the positive change in your body and mind.

What is yin yoga?

During yin yoga, you are encouraged to help reach your deep tissues, using passive postures and more instense relaxation methods. The yin yoga poses are usually held for long periods of time to help you reach the deeper parts of your body, this could be from 5 minutes to 20 minutes! This type of yoga is more meditative to help improve organ health and focus on emotional well being.

Yin Yoga Poses

Beacuse yin yoga postures are held for longer, there is less of a variety in which positions you can choose, although having said this there are still loads! Have a go at what you like and see which ones help your body and mind:

  • Shoelace: sitting with legs stretched out, bring one leg over the other bending the opposite leg at the same time, you should end with your toes reaching behind you beside your bum, bend over stretching your arms straight ahead of you
  • Child’s Pose: kneeling on a mat, bend forward to rest your forehead on the floor and keep your arms by your side with palms facing upwards
  • Butterfly: sitting on your bum, bring the soles of your feet together so your knees are pushed slightly up and out, bend forward grasping your feet with your hands
  • Sphinx: lying on your front with your legs stretched behind you, bend your arms so that from your wrist to your elbow you are resting on the floor, raise your chest up and keep your head facing forward

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Iyengar Yoga

This style of yoga, iyengar yoga, is just one of many types of yoga that people look for to help with building muscle strength, improving balance and relaxation. Today, there are so many varieties of yoga that you are bound to find something that suits you perfectly. Each yoga style comes with its own specific yoga benefits and yoga asanas to aid the main purpose of the exercise.

In the history of yoga, each of the different yoga poses are aimed to target parts of the body, mind and sould to give you a true workout and find inner peace. Whether you are an expert at yoga positions, or trying yoga for beginners, read up on each type before making your decision. Finding the perfect yoga for you will take some trial and error.

What is iyengar yoga?

Iyengar yoga focuses on body alignment and perfecting the yoga poses and breathing techniques. It takes extreme concentration and practice to be able to execute the iyengar poses properly, and this is how you will truly be successful in gaining body strength and flexibility. Iyengar yoga is one of the few that include yoga equipment and props as a must. The use of blocks and straps are all there to aid you in reaching your full potential and feeling the burn for the yoga moves.

Iyengar Yoga Positions

Due to its purpose for helping body alignment and strength, iyengar yoga is often suggested for injury recoveries and helping pain in target areas. Some of the folloing iyengar poses do just that:

  • Paschimottasana: with your legs stretched in front of you, bend yourself forwards so your head is sitting between your thighs, keep your legs straight, either put your arms on the floor from your palms to your elbows or hold them inwards to your thighs
  • Downward Facing Hero: kneeling on your knees with your knees facing outwards to your body, bend forward stretching your arms straight in front of you as far ahead as you can, keep your head down
  • Reclining Angle: lying on your back, bring the soles of your feet together bending your knees outwards, keep your arms relaxed out to your side, use cushions to support your back

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Kundalini Yoga

Kundalini yoga is a different style of yoga that is relatively new to the Western world. With the countless options for all the types of yoga available to us nowadays, kundalini yoga offers a more spiritual and mental experience that being physically challenging. It manages to provide some amazing yoga benefits, some similar to what you can find in other yoga styles, but kundalini instructors will help you to getrid of negative energies and build your strength.

What is kundalini yoga?

Every style of yoga will always include certain yoga asanas and yoga poses tailored for the specific end results. In kundalini yoga, the theme of the workout is to help unravel the “coiled snake” at the bottom of your spine by focusing on your breathing and movement. It is a more spiritual style of yoga teaching that should bring about happiness, health and fitness.

How is kundalini yoga different?

A kundalini yoga class will always be different depending on your teacher because there is no set order of yoga exercises to carry out. You should expect to wear yoga clothes that allow for flexibility and movement as there may be times where you are required to jump, dance and hols long poses. It is a great way to introduce yoga for beginners as you are shown the yoga way of life with meditation and chants included.

Kundalini Yoga Poses

Here are some of the basic kundalini yoga poses that you can try at home, or that you might experience during a yoga session at the gym. Remember, this style of yoga requires concentration and relaxation so try using yoga music to help:Camel Yoga Pose

  • Half-Wheel: lying on your back with your knees bent, reach your arms to grab hold of your ankles and push up with your hips keeping your head on the ground, arch your back and walk your feet backwards until you are resting on your shoulders
  • Camel: sitting on your knees, raise up to a half-stand and grab your ankles with your hands, tilt your head backwards to create an arch in your back, push your thighs forward and chest toward the ceiling
  • Cow and Cat: on all fours with your knees under your hips and arms stretched under your shoulders, face downwards bringing in your belly button and arching your back upwards, relax, bring your belly button down and arch your back the opposite way, bring your head up
  • Lotus: sitting with your legs crossed and back straight, bring your feet above your thighs rather than below and place your wrists on your legs with your fingers pointed upwards