YOGA ASANAS TO ALLEVIATE LOWER BACK PAIN (LUMBAGO) ⋆ Indigo Blue Yoga Tenerife

can you buy Rizatriptan over the counter Do you suffer from lower back pain or lumbago? This kind of pain can be a result of conditions affecting the lumbar spine, the discs between the vertebrae, the ligaments around the spine, the spinal cord and nerves and the muscles of the lower back.

buy Seroquel online I myself have always had lower back pain, even in my twenties. Here, I want to share with you some yoga postures that may help with lumbago. Please, consult a doctor if you pain is severe.

Bitilasana (cow pose) and Bidalasana (cat pose)

Do 10 rounds of inhalation/ exhalation

Indigo Blue Yoga Tenerife lumbar
Bitilasana
Indigo Blue Yoga Tenerife lumbar
Bidalasana

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Cow pose: Get on all fours placing your hands and knees at your hips’ width.  As you inhale, lift your pelvis, chest and head upwards, and move your belly towards the floor.

Cat pose:  As you exhale, round your back, aiming to look at your belly button and hang your head down. Push with your arms and legs as if to keep the mat away from you.

Adho Mukha Svanasana (Downward facing dog)

Maintain this pose for 10 deep breaths (or as many as you feel comfortable doing)

Indigo Blue Yoga lumbar
Adho Mukha Svanasana

Get on all fours placing your hands and knees at your hips’ width. Push with your hands, lift your hips and straighten your legs. Extend your pelvis up and try to keep your legs straight (if you can) and your heels down. Let your head hang relaxed, the back must be kept straight.

Halasana (Plow pose)

Maintain this pose for 10 deep breaths (or as many as you feel comfortable doing)

Indigo Blue Yoga lumbar
Halasana

Lie on your back with your arms at the sides of your body. Lift your legs and slowly move them behind your head supporting your back with your hands. Keep your legs straight. Move your arms behind your back, keeping them straight on the mat, palms facing down. To come off the pose, return to the initial position very softly rolling down on your back, while supporting your back with your hands.

Setu Bandha Sarvangasana (Bridge pose)

Maintain this pose for 10 deep breaths (or as many as you feel comfortable doing)

Indigo Blue Yoga lumbar
Setu Bandha Sarvangasana

Lye on your back and bend your legs placing your feet at your hips’ width. Lift your pelvis and hips, using the thigh muscles and trying to place your weight also on to your shoulders. Place your arms along your legs, palms facing down.

Ardha Pincha Mayurasana  (Dolphin Pose)

Maintain this pose for 10 deep breaths (or as many as you feel comfortable doing)

Indigo Blue Yoga lumbar
Ardha Pincha Mayurasana

Get on all fours placing your hands and knees at your hips’ width. Place your forearms on the floor while ensuring that your elbows and shoulders are in a parallel line.

Raise your hips up and tuck your toes in. Extend your pelvis up and try to keep your legs straight (if you can) and your heels down. Let your head hang relaxed, the back must be kept straight.

Pavanamuktasana (Wind removing pose or Knee press, both legs)

Maintain this pose for 10 deep breaths (or as many as you feel comfortable doing)

Indigo Blue Yoga lumbar Tenerife
Pavanamuktasana

Lie on your back and bend both legs and, with the help of your hands, take your thighs to your stomach as you exhale.

Uttanasana (Standing Forward Bend)

Maintain this pose for 10 deep breaths (or as many as you feel comfortable doing)

Indigo Blue Yoga Tenerife lumbar
Uttanasana
Indigo Blue Yoga Tenerife lumbares
Uttanasana – variation

 

 

 

 

 

 

 

Standing tall with our feet hips apart. Tighten (engage) the abdomen and bring the pelvis forward. Then let the top part of our body fall forward, allowing the force of gravity to act, your hands fall as far as you can towards the floor. Your legs must be kept straight and your body´s weight spreads all over the soles of your feet. The head must be relaxed. If you have enough flexibility, you can hug your legs to intensify the back muscles and hamstrings stretch. To release the pose, flex your knees a little and lift your torso up, so that your head is the last thing that come up.

Balasana (Child´s pose)

Maintain this pose for 10 deep breaths (or as many as you feel comfortable doing)

Indigo Blue Yoga lumbago
Balasana

Sit on your heels and bend forward. Stretch your arms in front of you on the floor or relaxed them on the sides of your body. Feel how the intercostal muscles stretch with each inhalation. Relax.

Thanks for reading and greetings form Tenerife!

Namaste

Natalia

YOGA ASANAS TO ALLEVIATE LOWER BACK PAIN (LUMBAGO)

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