If you hold the stresses of the daily life in your body, you may feel pain and stiffness in your upper back and neck. Instead of powering through and trying to ignore the pain, take a few minutes out of your busy day. Relax by using yoga poses to stretch out your upper back and release your tension. Consult a doctor before trying any new exercises, especially if you have a back injury.
Bharadvaja Twist
Sit on a yoga mat or a towel with your legs extended out in front of you and your back straight. Lean to your right, shift your weight onto the left side of your buttocks as you swing both legs to the left, bending your knees. Your right knee should be pointing straight out in front of you, and your left knee should be pointing diagonally to the left. Rest your feet just to the left of your left hip and rest the arch of your left ankle over the bottom of your left foot. Inhale as you sit as straight as you can, then twist your upper body to the right, keeping your hips on the ground. Put your right hand next to your right hip and your left hand underneath your right knee. Turn your head to the right, following your torso and hold this position for one minute to stretch the back.
Bridge
Lie on a towel or yoga mat on your back with your knees bent and your feet on the ground, aligning your heels directly underneath your knees. Rest your arms on either side of your body with your palms pressing into the ground. As you exhale, lift your hips by pressing your heels into the ground. Interlock your fingers underneath the small of your back as you press the entire length of your arms down against the ground. Continue to bring your hips off the ground until your thighs make a parallel line with the ground. Hold the position for one minute, then release.
Downward Dog
Get down on your hands and knees on a towel or yoga mat. Keeping your hands on the ground, lift your knees up off the floor as you bring your hips to the ceiling. Straighten your legs as you press your heels into the floor and walk your legs back, if necessary. Lower your head down in between your arms and straighten your arms and legs to make an upside-down "V" with your body. Take deep breaths and hold the position for about one minute.
Cow Pose
Get down on your hands and knees on top of a yoga mat or towel. Look down at the ground as you keep your neck in a relaxed position that is neither hanging down toward the ground or pointing up to the ceiling. Inhale as you bring your chest and hips up to the ceiling and release your stomach, lowering it to the ground. Lift up your head to look straight out in front of you. As you breathe out, straighten your back into the starting position. Repeat this exercise 20 times to stretch and relax the back.
Member Comments