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5 Yoga Poses That Can Relieve Your Back Pain in Just 8 Minutes

Sitting behind the desk all day long can impair your mobility, cause tight hips and back pain. Taking some time off every day to stretch your hips can really help you move your body after hours of sitting. Yoga is one of the most popular ways for gaining flexibility and stretching. Yoga can do wonders for your mind and back and it’s time for you to give it a try.

Here are the 5 yoga poses that can relieve your back pain:

1. Happy baby pose


Lay on your back and pull your knees towards your chest. Put your hands on the inside of your arches and open your knees wider. Keep your back pressed, press your feet into your hands while pulling down on your feet. Hold the pose for 30 seconds.

2. Butterfly pose


Sit with your knees bent and hands by your side. Touch the soles of your feet and let your knees open to the side. Pull your feet towards you to deepen the stretch. Hold the pose for 30 seconds.

3. Frog pose


Get down on all fours with kneed on the mat and hands under your shoulders. Widen your knees slowly until you feel the stretch. Keep your ankles in line with your knees and feet on the ground. Hold the pose for 30 seconds.

4. Double pigeon pose


Sit in a crossed leg position. Your left leg should be crossed in front. Grab your left ankle and put it on your right knee. If you want to intensify the pose, walk your hands slightly forward. Hold the pose for 30 seconds and then repeat it on the other side.

5. Low lunge


Do a runner’s lunge with right foot forwards. Lower your back knee and slowly lift your chest and arms up. Do not allow your back to arch. Reach your arms overhead and lean forwards. Hold the pose for 30 seconds and repeat it on the other side.