How to Use Yoga to Relieve Minor Backaches

Simple movements to relieve minor backache discomforts due to inflexibility, stress or lack of exercise.

Difficulty: Easy

Instructions

Things You'll Need:

• Quiet, clean place to practice
• 2 Blankets
• Chair or couch (to place your legs on)
• Small pillow

1. Choose a quiet, clean area in your house where you won't be disturbed for about 10 minutes. Turn off the phone. Put on some quiet music. Assemble all the props you'll need such as blankets, pillow, chair.

2. Fold one blanket neatly to the height of about 3 inches or so. Make sure the blanket is smooth and even. Place it at the foot of the chair/couch you are using. Have the other props nearby.

3. 
    
   Supported Resting Pose

   Sit on the folded blanket so that your buttocks are one the supported blanket and slowly guide your body down to the floor with your spine flat. Make sure your legs from behind the knee to your feet on comfortably resting on the chair/couch. Place a small pillow behind your head and open the other blanket to cover your body (if cool).

4. 
    
   Getting up from Resting Pose

   Remain here breathing normally in and out of the nostrils for about 8 to 10 minutes. And when you are ready, roll over onto your right side with your knees bent and buttocks off the blanket. Slowly come up to a seated position making sure your head is the last thing to lift up. Take a few deep breaths before standing up.

Tips & Warnings

• Assemble all props before you rest
• Get the cooperation of others so that you can rest undisturbed
• Keep breathing
• Try to relax completely letting your mind drift or focus on the movement of the breath in your belly
• Come up slowly
• If you have severe chronic back pain seek the advice of your physician
• If you are pregnant, do not do this pose
• If you are on medication, recently injured or operated on, or cannot get on the floor easily and effortlessly, do not do this pose
• Always get permission from your health care facilitator if you are under the guidance of one for a condition