Yoga as a practice teaches us good posture through grounding poses like mountain pose, tree pose or downward facing dog pose. These grounding poses when combined with twists help us maintain a flexible yet strong spine and can also help ease back pain or discomfort. Repeat this 15-minute yoga flow once a week to keep your spine youthful and prevent postural injuries.
EASE BACK PAIN YOGA ESSENTIAL FLOW
1. Mountain pose: 60 seconds. Stand up tall with your feet together and bring your palms in front of the heart.
2. Tree pose: 30 seconds. Transfer your weight to the right foot, bend your left knee and place the sole of your left foot against the inner right thigh. Inhale as you raise your arms above your head and press your hands together.
3. Warrior III pose: 30 seconds. As you exhale, lift your left leg back and bend at the hips until your upper body is parallel to the floor and in line with your left leg.
4. Warrior I pose: 30 seconds. Bring your left foot back to the floor and rotate your toes out. Bend your right knee, lift your torso and bring the arms up and overhead, with the palms facing inward.
5. Revolved side angle pose: 30 seconds. Rotate your torso to the right and exhale as you place your left hand on the outside of your right foot. Extend your right arm over the top of your head, pointing your fingertips in the same direction as the front toes, and gaze up toward the ceiling. Repeat poses 2 to 5 on the opposite side.
6. Wide legged forward bend: 30 seconds. Go into mountain pose and step your feet wide apart. Bend forward at the hips, place your palms on the floor, bend your elbows and lower your head and torso.
7. Plank pose: 30 seconds. Exhale as you step your legs back and go into plank pose.
8. Downward facing dog pose: 30 seconds. Lift your hips up and back, breathe deeply, open your shoulders and push your heels down.
9. Cat pose: 15 seconds. Get on your hands and knees and exhale as you round your spine toward the ceiling.
10. Cow pose: 15 seconds. Inhale as you curve your belly down toward the floor and feel the stretch in your chest and neck. Repeat this cat-cow flow 3 times.
11. Child’s pose: 60 seconds. Sit on your heels, lay your torso down, stretch your arms in front of you and rest your forehead on the mat.
12. Locust pose: 30 seconds. Lie on your belly with your legs together, arms extended back, and your chin on the floor. Inhale and lift the chest, head, arms and legs off the floor.
13. Seated forward bend pose: 30 seconds. Sit on the floor and exhale as you bend at the hips and slowly lower your torso. Lengthen the spine, grab your feet and hold for 30 seconds.
14. Fish pose: 30 seconds. Lie on your back with your legs extended and place your hands under the buttocks. Press your elbows and forearms into the floor, lift your chest and neck toward the ceiling and rest the crown of the head on the floor.
15. Plow pose: 30 seconds. Bend your knees and lift your legs, buttocks and back all at once. Bring your knees close to your forehead, and support your back with your hands. Slowly straighten your legs and spine, reach the toes to the floor, release the arms, squeeze the shoulder blades and interlace your fingers.
16. Bridge pose: 30 seconds. Place your feet flat on the floor, inhale and lift your hips and chest up.
17. Happy baby pose: 30 seconds. While on your back, exhale and bend your knees into the belly. Inhale, hold the outside edge of your feet, open the knees and bring them up toward your armpits.
18. Supine spinal twist: 30 seconds + 30 seconds. Rotate your hips to the left, extend your left leg, and cross your right knee over to the left side. Extend your right arm out to the side, rest your left hand on your right knee. and turn your head to the right. Hold the pose for 30 seconds and repeat on the opposite side.
19. Corpse pose: 2 minutes. Extend your arms and legs, relax and unwind.