3 yoga exercises that give instant relief

Internal as well as physical balance is sought by those who choose to engage in yoga. Among its innumerable benefits is relief from lower back pain, as a counterweight to a sedentary lifestyle.

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Even if the problem is not permanent, it is a natural consequence of the lifestyle that the waist area becomes burdened and stiff. Yoga poses target this stiffness by relaxing the muscles around the lower back, as well as the glutes and hamstrings. In addition, frequent practices can work preventively, offering stability, strengthening and better mobility. Finally, movement combined with breathing reduces body stress, which is often closely related to muscle stiffness and pain.

The following three yoga postures (asanas) recommended by yoga instructors can be performed wherever and whenever you feel the need.

Position of the child

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This position is considered to be synonymous with rest in a yoga practice, but it can also provide relief to the lower back.

• Sit on your knees, move your hips back, over your heels and down and lower your forehead to the floor. If you have discomfort in the knees, you can fold the mat or step on a blanket or towel.
• Keep your knees slightly apart so that the body sinks better between the legs.
• Place your arms down at the side of your body with the palms facing up.
• Stay in this position for about half to a minute. Breathe deeply from the belly and into the lower back to soften and relax the muscles.

Cat movement

Photo: Shutterstock

Photo: Shutterstock

• Sit on your hands and knees, bringing your palms under your shoulders and knees under your hips.
• Inhale, lift your chin and chest and look up as you bring the belly towards the mat and stretching the hips up.
• Exhale, round the back by moving it inward, pulling the belly towards your spine and the top of the head towards the floor in combination.
• Repeat the entire movement four to six times, following the rhythm of the breath.

Down dog

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• Start on hands and knees: Keep your knees about hip-width apart, your toes under them, and your hands about shoulder-width apart.
• Move your hands forward a few centimeters and spread your fingers wide.
• Pressing your hands into the mat, lift your knees off the floor and begin to straighten your legs as you send your pelvis toward the sky, forming a V with your body. Bend your knees slightly.
• Stay for four to six breath cycles.