With these easy yoga poses, you will improve your back pain and
improve your body posture.
Back pain becomes more and more popular. Today we propose a
simple yoga routine that you can complete in just 10 minutes
every day to feel much better. Yoga stimulates circulation and
relieves muscle tension. In addition, your back will gain
strength and flexibility. Would you like to try it?
1. Downward facing dog
Stretch your arms and back completely by moving your hips
backwards and upwards in a pyramid shape. Bent your knees if
you feel too much tension in your legs.
2. Standing half tongs
From standing, inhale and raise your arms. When you exhale,
bend towards your legs. Take a breath and lengthen your back by
bringing your hands just below your shoulders and projecting
your chest forward.
3. Cat-Cow Pose
Inhale, push the chest forward, stretching the back and
bringing the shoulders back. As you exhale, bring your navel
towards the ceiling and round your back. Keep your arms
4. Sphinx pose
Breathe in to lift the chest by aligning the elbows with the
shoulders. Push into the floor with hands and forearms,
straighten the back and bring the shoulders back and down.
5. Lateral bends
Lift your arms up, stretching them on both sides of the trunk
and inhale. When you exhale, bend to one side, bringing your
hand to the floor. Do not bend forward and keep looking
6. Half twist
Leaning on your hamstrings, twist one leg, placing the foot
next to the opposite knee. Then inhale and grow upward. Exhale
and rotate, keeping your hand on the outside of your knee.
7. Seated Twist
Sit in a comfortable position. Take a breath in and raise your
arms, stretching both sides of your back. As you exhale, twist
to one side, placing your hand on the opposite leg or knee.
8. Half bridge
While lying on your back with your feet close to your buttocks,
take a breath and raise your hips. Allow the weight to drop to
your shoulders and shoulder blades, breathe in and open your
chest wide towards the ceiling.
9. Lying down twist
Lying down with your knees to your chest, exhale and let them
fall to one side, looking away from you. Stretch your arms out
with your palms up and feel the twist throughout your spine.