12-Minute Yoga for Back Pain Relief
Okay, hear’s a breakdown of the yoga sequence for back pain, based on the provided text. It focuses on gentle movements and stretches.
yoga Sequence for Back Pain
this sequence is designed to be gentle and restorative. Each pose is described with instructions on how to perform it and how many breaths to hold/repeat.
- cat-Cow Pose
How to: Start on your hands and knees, aligning wrists under shoulders and knees under hips. Inhale as you drop your belly, lift your chest and tailbone (Cow Pose). Exhale as you round your spine toward the ceiling, tucking your chin to your chest (Cat Pose).
Repetitions: Repeat for 2 cycles of breath.
- Dynamic Baby Cobra
how to: Lie on your stomach with legs extended and tops of feet pressed into the ground. Place hands under your shoulders, elbows tucked in. Inhale and lift your chest, using back muscles (Baby Cobra/Snake Pose). Exhale and lower your chest back to the mat. Repetitions: Repeat for 3 cycles of breath.
- Knees to Chest
how to: Lie on your back. Draw your knees toward your chest, gently rocking from side to side to massage your lower back.
Repetitions: Hold and rock gently.
How to: (The text is cut off here, but it’s a supine twist – lying on your back and twisting your spine).
Important Considerations:
Listen to your body: If any pose causes pain, stop immediately. gentle movements: Focus on slow, controlled movements.
Breathing: Pay attention to your breath throughout the sequence.
* Modifications: If you have any pre-existing conditions, consult with a healthcare professional before starting this or any new exercise program.
If you can provide the rest of the text for the supine twist, I can complete the description of the sequence.