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The Best Lower Back Yoga Stretches

Some people get relief from back discomfort by strengthening and relaxing their muscles in yoga stretches, such as triangles, cat-cow, and lotus. Regarding flexibility, Yoga is great because it gradually lengthens or “stretches” your muscle fibres. Smith likens the gradual increase in flexibility that comes from gently activating and lengthening the muscles in the body to the gradual stretching out of a favorite hair tie.

Yoga Stretches

“Getting moving first thing in the morning is a fantastic way to set an intention for your day,” says Molly Schenck, a yoga teacher, therapist, and licensed social worker.

 “It does more than just get your blood pumping; it also helps you concentrate on the tasks at hand, any obstacles you may face, and maintaining an optimistic outlook as you go about your day.”

Starting your day with a workout doesn’t have to be a significant disruption. Reset your day with a calming (but energizing!) yoga practice in only ten minutes.

What Makes Yoga an Excellent First Thing in The Morning

Even if you don’t consider yourself a “morning person,” consciously beginning each day with an action that adds value rather than just another task can positively impact you.

 “You will feel better even after a few minutes of morning yoga, so let it be a nourishing practice that starts your day off right,” says Kelly Smith, a world-renowned Yoga and meditation teacher, creator of Yoga For You, and presenter of the highly acclaimed Mindful in Minutes podcast.

 Instead of seeing the practice as a necessary evil, it should be a welcome way to begin each day. “Just go with the flow and don’t give it any thought.”

Benefits of Yoga for the Lower Back

Benefits of Yoga for the Lower Back

One of the many ways Yoga can help alleviate lower back pain is by stretching the muscles in the area.

Kelly Smith, E-RYT 500, founded Yoga For You, hosts the Mindful in Minutes Podcast, and wrote Mindful in Minutes: Meditation for the Modern Family.

 She says that yoga poses can help loosen and relax the muscles in the lower back, glutes, and hamstrings, which are common causes of lower back pain.

 Improving Strength, Stability, and Mobility is Essential to Avoiding and Managing Lower Back Discomfort in the Future.

 Don’t forget the importance of strengthening your back and abdominal muscles. Yoga can also assist in stabilising your spine and mobilising the joints around it. According to Smith, this means you’ll have less back pain and injuries down the road.

A Strong Core and Less Tension are Two Natural Benefits of Practising Diaphragmatic Breathing Correctly.

 The practice of Yoga strongly emphasises breathing exercises that are performed while holding or moving through various poses. 

One of the most immediate and indirect ways Yoga can help with low back pain is through breathing exercises. 

Smith explains that strengthening the deep core—which plays a crucial role in posture, back health, and strength—occurs in tandem with learning to breathe correctly by engaging the diaphragm.

 Muscle stiffness, aches, and pains are frequently associated with stress. Still, Yoga’s emphasis on deep breathing and mind-body connection has shown to be a powerful tool for alleviating both. 

The Best Lower Back Yoga Stretches

Many people seek out Yoga for its many health benefits, and one of those reasons is the alleviation it can provide for back pain. 

Among adults, about 60% had felt some kind of pain in the last three months; the most prevalent type of this pain is back pain, according to the CDC. 

However, regular activities (or inactivity, such as prolonged sitting) can cause your lower back to become painfully stiff and tight, even if you’re not experiencing pain.

1. Infant Pose

The Best Lower Back Yoga Stretches 1

Bring your hips back over your heels and your forehead to the floor from kneeling. (If your knees hurt, put a blanket beneath them or fold your yoga mat in half.)

Please adopt a stable stance with your feet slightly apart, and knees bent in a subtle V-shaped posture. 

Lift your arms and let your palms face upwards by your sides.

While maintaining this position, take deep breaths into your lower back and abdomen to ease muscle tension.

Stay in This Position for at least 30–60 seconds or as long as you feel comfortable holding it.

2. Crocodile Pose; Lower Back Yoga stretches: cat-cow

Get kneeling on the floor with your palms facing up and wrists beneath your shoulders.

While descending your abdomen towards the mat, take a breath in and elevate your chin and chest, directing your gaze upwards.

To exhale, flex at the waist, retract your navel towards your spine, arch your upper back upwards, tuck your coccyx inwards, and lower your head towards the ground.

Following the beat of each inhalation and exhalation, repeat the whole sequence four or six times.

3. Lower Back Yoga Stretches the Downward Dog Position.

Lower Back Yoga Stretches the Downward Dog Position

Begin by adopting a sitting posture with your knees positioned slightly wider than the breadth of your hips.

 Position your toes below and then place your hands on the floor, spreading your fingers wide and aligning them at shoulder-width intervals. Start by pushing into the ground with your hands, lifting your knees off the floor, and straightening your legs while lifting your tailbone toward the ceiling. 

Be careful not to fully lock your knees; maintain a tiny bend.

Pause for a count of four, That’s It!

4. Ragdoll

The ragdoll position is a tremendous lower-back yoga stretch.

Stand confidently with your arms by your sides and your feet hip-width apart.

Bend your knees slightly (without locking them) and lean forward from your hips. 

Relax your upper body, including your head and neck, and let them hang loosely toward the floor.

With both hands, grasp the elbow across from you. Maintain an extended back of the neck and allow your head to droop heavily.

Try bending your knees more deeply if you feel extreme tightness in your hamstrings.

Hold this position for five to eight rounds of breathing.

But, carefully release yourself from the stance if you feel lightheaded from upside down.

5. Modified Side Plank

Modified Side Plank

Lower back Yoga stretches: a modified side plank

The starting position is lying down on your left side with your body in a long line.

With your knees still in a straight line, bring your left leg behind you to form a right angle to your body’s natural curve.

Straighten your spine, lift your torso, and cross your left arm over your left shoulder.

To create a side plank, raise your left hip a few inches off the floor. This will allow your left elbow, knee, and foot to support your body.

Maintain for five to eight cycles of breathing. Change sides and do it again.

6. Locust Yoga Pose: A Lower Back Stretch

While lying face down, place your forehead on the mat, arms at your sides with the palms facing down, and put the soles of your feet on the mat.

Breathe in deeply, then let go and tighten your abdominal muscles. Then, with your back muscles engaged, raise your entire body (head, chest, arms, and legs) off the ground.

Keep holding for three or five rounds of deep breathing.

Gently let go and do it again two or three times.

7. Twist for Windshield Wipers

Twist for Windshield Wipers

Bending over a windshield wiper is a tremendous lower-back yoga pose.

Lie on the floor, knees bent, and spread your feet as much as your mat will allow.

Stand with your arms outstretched.

To alleviate tension in your lower back, hips, and glutes, gently oscillate your legs from side to side in a gentle, windscreen wiper-like motion. Permit your legs to fully descend to one side, then return to the center and ultimately move all the way to the opposite side.

For the following minute or two, delicately cleanse the windscreen in this fashion.

8. Hugging the Chest from the Knees

Try the knee embrace (knees to chest) for a lower-back yoga stretch.

Position yourself on the floor with your palms facing up. Bring your knees close to your chest and encircle your shins with your arms.

Gently sway back and forth while applying pressure to your head against the floor.

“Take your time to breathe deeply into your belly and lower back for as long as you feel comfortable.” ( ideally, keep at it until you feel relief in your lower back )



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