Lower back yoga is an excellent way to strengthen your back muscles and reduce long-term back pain. Add some lower back yoga to your daily workout; it can help. Looking for a relaxing way to expel some of that pain in your lower back? Yoga has been known for centuries to calm nerves and soothe muscles. Certain asanas, or yoga poses, target the muscles of the lumbar spine directly, giving you immediate and lasting relief from lower back pain. Here are a few asanas you can do morning or night.
Lower Back Yoga Poses
Breathe deeply, in and out of the nose, through these postures.
Quadruplex Exercise (Tiger Pose)
To warm up the body, start on all-fours with wrists under shoulders and knees under hips. Maintaining a neutral spine with the core engage and spine long, reach the right hand out and the left leg straight back. Switch sides. A variation for Tiger Stretch is bringing the extended arm and leg in towards the centreline of the body with the breath then reaching outwards once again. Repeat 8-10 times on each side.
Dandasana (Staff Pose)
Sitting on the floor, press your legs together and extend them firmly. Imagine sitting against a wall to lengthen the spine, engage the core, and send energy out through the heels of your flexed feet. Though simple, this pose helps correct your posture by heightening awareness of a supportive spine while working the deep abdominal muscles and legs. Hold for at least 1 minute.
Marichyasana (Marichi’s Pose)
Moving from Dandasana, bend the right knee, foot flat on the floor with the heel as close to the site bone as possible. Maintain Dandasana in the left leg and spine as you rotate your chest towards the right knee. Place the left elbow outside of the bent knee. Breathe deep and twist. Remain aware of your grounded pelvis. Exhale to unwind and repeat on the opposite side.
Uttana Shishosana (Extended Puppy Pose)
A superbly soothing pose, Uttana Shishosana fuses Downward Dog and Child’s Pose. From all-fours, actively stretch your arms out in front of you (no sinking elbows) and curl your toes under. Exhale, sending the hips back towards the heels but lifting towards the sky, as if moving into an inverted V. Drop your forehead down.
Supta Padangustasana (Reclining Hand-to-Big-Toe Pose)
End this series with a restorative yoga pose that not only acts as a release for the hips but works magic on the back. Supine, bend the right knee into your chest and place a yoga strap or long towel (anything that lets you extend your reach) around the ball of your foot. Straighten the leg towards the ceiling, while simultaneously lengthening through both heels. Try not to let your core become concave. Use your hold on the towel or strap to guide the lifted leg through a full range of motion. Hold for about 2-3 minutes before switching sides.