How to Do the Yoga Circular Exercise for Back Pain

Few things limit our daily activity as much as back pain does-–whether you’re running a marathon or just walking to work. Sometimes even sitting or lying down isn’t enough to bring back pain relief. Gentle exercises can help over time, as you’ll discover when you do the yoga circular exercise for back pain.

Instructions

Difficulty: Moderately Easy

1. Lie down on your back, legs stretched out straight and arms lying loosely at your sides. Close your eyes and relax your body. Breathe slowly and deeply for a few moments to prepare to do the yoga circular exercise for back pain.
2. Lift your right leg into large, counterclockwise circular motions. Keep your leg straight, but be careful not to hyperextend the knee. Only your leg and hip should move from the floor. The height and reach of your leg will simply depend on your flexibility and comfort level. Repeat ten times.
3. Set your right leg back down after the tenth rotation. Relax your body, breathing deeply and slowly for a few moments.
4. Lift your left leg into large, clockwise circular motions. Again, keep your leg straight, but be careful not to hyperextend the knee. Repeat ten times.
5. Set your left leg back down after the tenth rotation. Relax your body, breathing deeply and slowly for a few moments.
6. Repeat Steps 2 through 5, only this time go in the opposite direction with each leg: the right leg moving in clockwise circular motions and the left leg moving in counterclockwise circular motions.
7. Relax your body, breathing deeply and slowly for a few moments to end the yoga circular exercise for back pain.

Tips & Warnings

• • Always breathe through your nose. It not only warms the air to your body temperature, but also helps promote deeper, longer breathing.
• • Be careful with your legs and back when you do the yoga circular exercise for back pain. The point is to stretch, not strain.