Taking its roots from Hindu principles and focusing on integrating breath and movement, yoga is a popular activity for many Americans. Certain poses can be done in the practice to focus on specific body parts, such as the lower back, to help relieve pain and tension. With any yoga pose, practice these positions in a safe environment and never push to the point of pain.
Bridge Pose
Lie on the floor, using a thick blanket under the shoulders if necessary for support. Bend the knees and keep the feet firmly on the floor, with the heels close to the sitting bones. The arms should be down at the sides with palms facing up. Using a deep exhale, press the arches of the feet and entire length of the arms to the floor. Push the tailbone toward the ceiling, squeeze the buttocks together and left the buttocks off the floor. The feet and thighs should remain parallel to the floor, and keep the weight in the shoulders and upper back, not on the head. While pushing up, push the knees away from the hips, lengthening the tailbone. Stay in the position for 30 seconds to one minute. Release as an exhale and roll back to the starting position.
Child Pose
The child pose helps stretch out and release tension in the lower back. It can be done during a yoga session, or at any point in the day when relaxation is necessary. This pose helps the spine counterstretch after a backward bend as well. Start in a kneeling position, sitting on the feet with the knees separated to the width of the hips. Move the forehead to the floor and place the arms straight in front of the body. Keep the forehead on the floor and move the arms around to the side with the palms facing up. Take a few breaths while in the position, then return to the starting position. Take care in standing to prevent dizziness.
Sage Twist
Start by sitting on the floor with the legs extended in front of you. Bend the right knee while lifting the right leg over the left. Put the right foot on the floor next to the left knee. Keep the spine straight. Place the left elbow on the right side of the right knee and bend it so the fingertips touch the right hip. Exhale, and at the same time twist to look over the right shoulder. Hold the pose for a few seconds, then release. Repeat the exercise on the left side. The sage twist should be done only to a comfortable stretch and not to pain, as some may be overly excited to see how far they can go.
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