10 Yoga Exercises to Ease Back Tension

We are busier and more stressed as a society than ever these days, and like a large number of people, I tend to retain most of my stress in my neck and back area. This results in a tense back, and oftentimes, back pain. Yoga is a highly effective method of back pain relief, and definitely, helps relieve the stress held in this area. In fact, there have been studies that show that regular, proper yoga exercise is one of the most effectual methods for pain and tension relief in the back.

Here are ten exercises that have shown tremendous benefit to the back tension so many of us struggle with. These exercises reach all the areas of the physical back, as well as help us mentally relax, which assists in preventing further inflammation. Try these poses, and remember to breathe while doing them!

Corpse - Do this exercise by lying flat on your back in a relaxed position; rest your arms at your sides, hands facing the floor, legs lying normally, with your knees turned outwards slightly. Breathe normally for a few seconds while allowing the tension to be released.

Cat Stretch - Assume the position of a cat (get on all four!) and start out by keeping your back as flat as the tension will allow. Make sure that your knees are lined up with your hips. Inhale, then exhale, and as you are breathing out, arch your back up, tuck your chin to your chest, and push your tailbone underneath all at the same time! After holding this position, release to the flattened back and repeat.

Wind-Releasing - For this exercise, lay in the same position as the corpse pose. This time, as you breathe in, bend your knee, grab your leg right below your knee, and bring it into your chest. Keep your remaining leg on the floor, lying flat. Breathe out and bring your head up to touch your knee. Finish up by inhaling, and then return to original position during the exhale. Repeat exercise with the opposite leg.

Sage Twist - Keep this exercise a gentle stretch, as it could be painful if taken too far or done too harshly. While sitting on the floor in normal fashion, bend your right knee, lift your right leg over your left, and put your right foot on the floor next to your left knee. Straighten your spine as you sit, take your left elbow and put it on the right side of your right knee. Take your left fingertips to touch your right hip, and at the same time, twist and look over your right shoulder. This is the point in the exercise to be cautious not to overdue this stretch, so as not to hurt yourself. Hold this position, then release and do it again with the opposite side.

Palm Tree - With your feet forward, stand with your arms to your sides, and your weight even on your feet. Raise your arms above your head, interlock your fingers, and turn your hands to face upwards. Then put your palms on your head and turn your head to look slightly upward. Stretch your arms up, stepping up on your toes at the same time. Try to stretch your body upwards as you are doing these moves, then tries and hold.

Fish Pose - For this pose, lie flat on your back with just your knees bent and keep your arms at your side. Arching your back, bring it off the floor with only your elbows. Have your head tilted backwards and put the crown of your head on the floor at the same time. Breathe deeply from your middle and hold for one minute.

Locust - This one is a little different; you will be lying face down. Arms at your side, hands facing down, bend your elbows a little with your fingers pointing towards your feet. Bring your legs as high up as you can without causing any pain to your back. Be careful with this one not to overdo it!

Downward Dog - Beginning on all fours with your hands directly under your shoulders, walk hands a few inches forward, and spread your fingers wide, keep your palms flat. Bring hips upward, forming an inverted V, pressing shoulders away from ears. Keep your feet apart a ways, and the knees slightly bent. Breathe deeply and hold.

Crowe - This one is done by starting out at the original position in the Downward Dog exercise. Only instead of only walking a few inches forward, walk your feet forward until your knees meet up with your arms. Bend your elbows, lifting your heels off the floor, and then put your knees against the upper arms. Keep your toes on the floor during this, and hold this pose for a few breaths.

Lunge - Once again, begin in the Downward Dog position. Step forward with your right leg to the inside of your right hand. Let your left knee drop to the floor and lift up your chest. Keep your back straight, your right knee in line with your ankle, and place your hands on your knee. Breathe and hold. Then return to the Downward Dog position, switch legs and then repeat the exercise.

By Bessie Blanco