Yoga for Back Pain: 10 Minute Physical Exercise for Lower Back Pain

Yoga for Back Pain: 10 Minute Physical Exercise for Lower Back Pain

Lower back pain has become a common complaint among millennials especially women. The cause of this problem is not unfamiliar.

Almost everyone from kids to adults is addicted to some form of technology or other that demands continuous sitting or standing posture with a little to no scope of physical activity.

Most of the career choices require us to sit for a longer time.

Women have it worse. They have this pressure of work-home balance where everything has to be perfect and done at the right time.

On top of it, In women, bone density decreases with age. These are the leading causes of lower back pain in women.

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We all know that “Health is Wealth”.

But we can’t do our best when we have constant nagging pain in the back.

So what is the solution?

What can be done that demands no investment and is less time-consuming?

Something that has been known since ages and is the most natural remedy without any side effect that relieves us of both mental and physical troubles- YOGA.

Here in this post, we have put together 7 best yoga-based stretches for lower back pain relief and strengthen your core.

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10-Minute Physical Exercise for Lower Back Pain

Practicing these yoga poses on a regular basis can be your powerful tool to relieve lower back pain.

These yoga poses stretch out your tight muscles to provide more strength and more flexibility.

So let’s rock the mat?

1) Child Pose/ Balasana

This has been named so after the way infants struggle to crawl.

  • Position yourself on your hands and knees.
  • Inhale while bending your knees so that the hips touch the heels.
  • Outstretch your arms and exhale while bending forward and touching the ground.

It elongates and the back and gives relief from stress.

2) Cat and Cow Pose/ Marjariasana

The cat and cow pose is an easy physical exercise for lower back pain. This yoga pose stretches your spine and hips to relieves tension in the lower back.

  • Position yourself on hands and knees, shoulders over wrists and hips above knees.
  • Inhale slowly and lift up your head and tailbone, arch your back and look towards the ceiling. Stay for a few seconds.
  • Now slowly exhale and make your back round and drop your head down while relaxing the shoulders.

Do 10 rounds or for 2 minutes.

3) Standing Forward Bend/ Uttanasana

It is the most common exercise usually find in the physical education classes in schools. It stretches the calf muscles and the spine.

  • Stand straight stretch your hands above your head and inhale.
  • Slowly exhale while bending down and bring down the hands to touch your feet.
  • Stay for 20 seconds in this position and go back up slowly.

Repeat for 10-15 times. Don’t overdo it since the calf muscles will pain a bit if you are not used to this exercise.

4) Supine Spinal Twist/ Supta Matsyendrasana

It relieves tension in neck and back.

  • Lay on your back and stretch your arms in a T position.
  • Bend your knees towards your chest.
  • Now slowly bend the legs to the right side.
  • Repeat this in the left direction.

Do 10 rounds both ways. Stay for about 10-15 seconds before switching positions.

5) Cobra Pose/ Bhujangasana

This is the best and the easiest physical exercise for lower back pain.

  • Lay on your stomach.
  • Put both your elbows under your shoulders and palms facing downwards.
  • Stay in this pose for a whole minute and breathe normally.

In this pose, the whole body up till the waist in above the ground and rest of the body touches the ground. You can actually feel a relaxing sensation in your lower back.

6) Downward Facing Dog/ Adho Mukha Svanasana

It is a bit similar to standing forward bend but is favored more. It stretches both hamstring and spine.

  • Stand straight and while inhaling bend down on your knees.
  • While exhaling move your hips upward and straighten the knees. The back is arched and the head is between the shoulder blades.
  • Stay in this position for 15 seconds and while inhaling return back to normal position.

Do it for 5-10 times in a span of 20 seconds.

7) Triangular pose / Trikonasana

It stretches the back, hamstrings and calf muscles.

  • Stand straight. Stretch the legs sideways.
  • Stretch hands straight in T position.
  • Bend to the left side such that the T position remains undisturbed and the left palm touches left ankle.
  • Repeat the same way to the right side.

Do it 10-15 times.

All these poses are very beneficial yoga poses for lower back pain (Supine twist and downward facing dog are the best physical exercise for lower back pain in women over 30).

Do them in moderation if are new to yoga. Always warm up.

Stretches for lower back pain involve stretching some specific muscles so it’s important to work them up a bit before the actual yoga so that they won’t become stiff and cause pain later.

Be consistent to see the results and remember “Healthy body equals healthy mind”!

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Practice These 7 Yoga Poses for Stress Relief and Anxiety

Practice These 7 Yoga Poses for Stress Relief and Anxiety

In modern society, stress is something we can’t escape from. We’ve all experience stress and anxiety in some aspect of our life.

And yoga can be your powerful stress management tool to deal with your hard time properly.

Further, in this post, you will get 7 different yoga poses that will work perfectly both for the beginners and those who are experienced to fulfill yoga for anxiety and yoga for stress relief.

Yoga is a great way to work on your balance, flexibility, and strength. But it’s not just limited to physical benefits.

A growing number of studies suggests practicing yoga can help you relieve anxiety and stress to boost mental health.

Yoga also functions as a self-soothing technique to enhance your mood and overall sense of well-being. This technique produces an atmosphere where you find yourself in comfort and calm.

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20-minute Yoga Routine for Quick Stress Relief

These 7 yoga poses target to achieve inner calmness, peace, and relaxation for your proper stress management.

So are you ready to give yoga a try?

All you need to take a deep breath and enjoy these awesome yoga poses at the comfort of your home.

1. Child’s pose (Balasana)


The name is highly related to the behaviors that children have but has a lot of benefits for the adults.

You get started when seated on your ship and with your knees separated. With your torso resting on your thighs move your hands forward.

To get the best out of the pose, remain in the same position with your neck, hips, jaws, and shoulders relaxed.

2. Cobra pose (Bhujangasana)


The pose will require you to have your toes unstacked, your legs perfectly extended straight behind you and your belly in the horizontal support.

You then hold and press down using your palm which as position right next to the ribs and keeps your chest extended forward while keeping your neck longer.

After doing this for fifteen minutes, the process can be repeated two or three times at intervals.

3. Tree Pose (Vrksasana)


The pose requires you to balance your body in one leg for a few seconds.

You can start by positioning either of the foot to rest on the other thigh where one leg supports the body strongly.

While balancing on one leg, your palms should be together and rest them on the chest to give you a pose like a straight tree.

4. Bridge Pose (Setu Bandha Sarvangasana)


To achieve the pose, you will start with your back straight on the ground. Raise your hips slightly and hold your hands together on the lower part.

With your head and the foot on the straight horizontal position raise your hips using the support of the chest and the folding legs to put your knees on the highest position.

Maintain the position for 15 seconds and then repeat the process making sure you are able to breathe and relax with ease.

5. Happy baby pose (Ananda Balasana)


You will get started with your body kept in a horizontal position and supported by your back.

Raise your feet for your hands to grab the inner part of the feet. With your hands kept straight, try to fold the legs to support the elbow using the knee.

6. Corpse pose (Savasana)


Keep your body horizontally on the back with both hands and legs kept apart. Close both eyes and keep your body relaxed.

Keep the whole body in the same position for a few seconds and make sure that the whole body is fully relaxed.

7. Downward dog pose (Adho mukha svanasana)


You will form almost an inverted V-shape with your waist taking the highest position. Both the palms and the foot will support the body by firmly holding the ground.

The physical benefits of yoga are well known but mental benefits are also important as well.

Maintaining a daily yoga practice is a great way to get the most out of yoga in terms of both mental and physical benefits.

Most of the outcome from yoga comes with long term positive effects and enhances the productivity of the body.

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Yoga for Beginners: 15 Minute Home Yoga Workout to Get Started

Yoga for Beginners: 15 Minute Home Yoga Workout to Get Started

Yoga is one of the most popular and effective types of physical exercise.

This is because it does not only work on your body, but also on your mind and spirit.

Yoga is extremely beneficial for your overall physical and mental health.

From increased strength to flexibility, maintaining a balanced metabolism to weight loss or improved energy and vitality, there are several different reasons you may want to try yoga.

Fortunately, you don’t have to be a pro to reap all the benefits of yoga, a newbie can easily get benefits of yoga.

Practiced every day, yoga can bring significant improvements to your life from every point of view, and it is easier than you think even for beginners.

In this post, we have put together a perfect 15-minute yoga routine for beginners that incorporates some of the best yoga poses that focus on developing balance, strength, and flexibility. 

So are you ready to kickstart your yoga journey?

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6 Basic Yoga Poses for Yoga Beginner

This yoga beginner routine will incorporate basic postures, controlled breathing, and relaxation. Just breathe and connect with your body.

1. Mountain Pose (Tadasana)

This is the first pose for your routine, and it is simple yet important. All you have to do is to stand straight, with all your toes touching the floor, your arms on the sides of your body.

Maintain this position for 2 minutes, and wake up your muscles during this time. Focus on your toes, feel each one of them, then go up to your legs, your waist, your shoulders, and your face. Visualize your body relaxing from your toes to the top of your head.

2. Downward Facing Dog ( Adho mukha svanasana )

Yet another simple position, this pose will allow you to stretch, strengthen and relax your muscles while releasing any potential pressure points on your back. Stand straight, then bend forwards until your palms touch the ground.

Maintain your weight on your palms and feet; bring them close together, which means your butt will be significantly higher than the rest of your body. Maintain this position for 3 minutes, and breathe deeply while staying in this pose.

3. Plank Pose (Phalakasana)

You are already on your Yoga mattress. Once you are done with the previous position, lower your butt and move your palms away from your feet, until your body is a straight line.

Support your weight in your palms and the tip of your toes. This exercise is excellent for your leg and core, and it is enough to maintain this pose for 2 minutes.

4. The Child’s Pose

Sit on your knees on the Yoga mattress. Lean forward with your hands straight, put your palms on the ground. You should support your weight on your palms and the chin of your legs.

This is a resting pose excellent for people who have back pain or spend a lot of time standing throughout the day. Maintain this pose for 2 minutes.

5. The Tree (Vriksasana)

This exercise will improve your balance and stability, and bring you peace of mind. Get back up, stand straight. Bring your palms together in front of your chest; raise your left leg and support it on your right inner thigh.

Maintain this position for 3 minutes; breathe deeply, and maintain every breath for 2 seconds before exhaling.

6. Seated Forward Bend (Paschimottanasana)

This is an excellent exercise to end your routine, as it will help you relax and stretch. Sit down on your Yoga mattress, extend your legs.

Put your palms on the floor, next to your feet; bend forward as much as you can, until your abdomen touches your knees.

Maintain this pose for 3 minutes. Be sure you are regular in your yoga practice. This routine won’t take much of your time, but it will help you get to know the benefits of Yoga.

Try to practice yoga daily, you can complete it at any moment of the day to enjoy numerous health and mental benefits.

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