8 Yoga Poses You Can Do In 8 Minutes To Relieve Back Pain
People should know that physical activity is very important when it comes to our health and it is also very important to maintain the flexibility in the hips.
Nowadays, many people have jobs which require sitting all day long at a desk, which Is not good at all, it makes the hips tight and their mobility will be impaired.
Dangers of Tight Hips
– Muscle Imbalances –The front of the hips are called the hip flexors which will become tight and short as a result of sitting for too long on a daily basis. Hip extensors also become overstretched over some period of time. Moreover, due to the lack of use of each group of muscles, they get weak.
– Back Pain – as a result of tightened hip flexors and overstretched glutes and hip extensors, the pelvis becomes pulled out of place into a forward, unnatural tilt. Moreover, the muscles in the lower back will be also pulled due to the occurance of the tilt and the tight muscles, thus leading to pain.
– Poor Balance and Posture – when the hip flexor is tightened, it will lead to poor posture because it is the main stabilizer of the pelvis.
Yoga is the best solution for you if you want to gain flexibility in your hips since it has many hip-opening poses. In this article we are going to present you some of them. These poses are part of numerous yoga classes.
- Thread the Needle Pose
Lie on the floor, place your feet on it and bend your knees. Next, make the figure ‘4’ by crossing your right ankle over your left knee. After that, just pull the left knee towards your chest, threading your right hand between your legs.
Then, clutch your hands under your left knee and pull the knee deeper into the stretch. Make sure you open well the right knee in order to stretch the hip properly. You should take a deep breath and then hold for at least 30 seconds on each side.
- Happy Baby Pose
Lay on your back with your knees close to your chest. Next, place your hands on the inside arches of your feet while opening your knees wider that the width of your shoulder. After that, you should press your back into the math as much as you can. Hold in this position and press your feet into your hands while pulling down on feet, creating resistance. While performing this pose, you should inhale deeply and stay in that position for 30 seconds at least.
- Butterfly Pose
In order to perform this yoga pose, you need to sit down on the mat with your knees bent. After that, place your hands on the mat beside your body, bring the soles of your feet together and then let your knees open out to the sides. Using your leg muscles, open your knees and bring them closer to the floor.
You should feel the stretch in your inner thighs. In order to perform a deeper stretch, make sure to pull your feet closer towards you. You can also fold forward and walk your hands out in front of you. Hold this position for half a minute.
- Frog Pose
Be careful when doing this pose since it is rather intense. First, get on all fours placing your hands under your shoulders and your knees on your mat. Start widening your knees gradually until you feel a stretch in your thighs that is comfortable. Make sure to keep your ankles in line with your knees so that your feet and your calves are grounded the whole time. If you can do it, lower down to your forearms. Hold this position for about 30 seconds.
- Half Pigeon Pose
In order to start with this yoga pose, you should get into a runner’s lunges with your right foot and your hands on the mat on either side of your front foot. The biggest part of your weight must be focused on your hands and start sliding your front foot over towards your left hand, lowering the knee over to the right.
After that, place the outside part of your right calf on the mat so that it gets parallel to the floor. Next, open your hips as much as possible to the front of the mat. Keep your arms straight and your hands positioned flat on the floor if you want the stretch to be more moderate. In order to increase the stretch, all you should do is to lower down to your forearms, or even lower, all the way down so that you lay over your front leg.
- Double Pigeon Pose
To perform this yoga pose, you need to sit down on the mattress with your legs crossed. Make sure your left leg is crossed in the front. After that, grab your ankle in order to put it on top of the right knee. Stack the shins with your left leg on top.
On the other hand, if your hips are too tight, you need to lift your right knee up off the floor a little, but your knee will eventually lower if your hips open more. In order to make this exercise more intense, walk your hands forward a bit to get deeper into the stretch. Stay in this position for 30 seconds and then repeat the same with the opposite side.
- Low Lunge
First of all you need to begin in the position of a runner’s lunge with your right foot forward and your hand on the mat on each side of the front foot. After that, begin lowering your back knee and shin to the floor, while carefully raising your chest and your arms up, resting your hands on your front thigh.
While doing this pose, engage the abdominals. In order to make this exercise more intense, reach the arms overhead, and lean forward just a little bit, again making sure that you do not arch the lower part of your back. Stay in this position for 30 seconds and after that, repeat the same on the opposite side.
- Crescent Lunge
Similar as pose seven, this one also begins with the runner’s lunge, with the only difference that you should keep the knee raised. As you open your hips square to the front of your mat, let your hips sink lower.
After that, you should place your hands overhead and then engage abdominals while performing this exercise. The focus must be on lengthening through the back leg and go on sinking and squaring off the hips to make the stretch deeper. Hold this position for at least half a minute on both sides.
In order to improve your overall state and maintain flexible and healthy hips, make sure to incorporate at least one of the abovementioned yoga poses. As a result, you will increase your mobility.