3 simple yoga exercises for your back
Does your back urgently need a break? For World Yoga Day on June 21, 2024, yoga teacher Vera Grobe will show you three simple exercises to help you relieve the strain on your lower back.
Smooth in the lower back with the butterfly
What it does: Butterfly (Bhadrasana) is an important exercise to open the hips and improve mobility in the lower back.
This is how it works: Sit cross-legged on a mat and pull your feet as close to your pelvis as possible. Now slowly lean forward. Make sure that this movement does not come from the lower back, but from the hips. Only stay in this position for as long as it feels good for your lower back.
Duration: individual (1 to 3 minutes)
Release stress and tension withthe pigeon
What it does: Pigeon pose (Kapotasana) stretches the psoas muscle (large lumbar muscle), which is often contracted due to prolonged sitting. At the same time, this exercise helps to relieve tension and stress and promotes a straight back posture.
This is how it works: Sit on a chair with your back straight. Place your right foot on your left knee to create a right angle. Flex your right foot (pull your toes in). As you exhale, slowly lean forward with a straight back. Make sure that the movement comes from the hips, not the lower back. Repeat the exercise with the other leg.
Duration: 3 to 5 breaths
Even more relaxation for shoulders and neck with the pigeon version
That's what you get: This variation of the pigeon provides an even more intensive stretching of the psoas and gluteal muscles and relaxes the shoulder and neck area.
This is how it works: As with the seated pigeon, place your right foot on the left knee of the upright leg. Flex your right foot and slowly lean forward. Let your arms hang down loosely and let your upper body fall completely forward. It is okay to round your back a little in this variation. Repeat the exercise with the other leg. Try to breathe deeply into your stomach during this exercise.
Duration: 3 to 5 breaths
Free to download: The guide "Yoga for every body"
In this e-book you will learn why yoga really is ideal for everyone. Whether plus sizer, beginner, professional, pregnant, golden age, fit or physically limited: Yoga is for every body and every figure! In this guide, you will receive valuable tips on which yoga style suits you, which exercises you can do despite discomfort or limitations and how you can find more self-love and self-acceptance.
The guide "Yoga for every body" was published together with Amiena Zylla, who has been teaching yoga and Pilates classes for more than 20 years and has already published various guides.
Download free of charge: "Yoga for every body"
