#salabhasana

[yogadaily]

(via 9 houdingen voor meer rust ⋆ Yoga Online | Kuitspieren, Bekkenbodem, Bilspieren  || Curated with love by yogadaily) 

[puresoulyoga]

𝐍𝐚𝐦𝐚𝐬𝐭𝐞🙏

Dive deep into the heart-opening practice of 𝐒𝐚𝐥𝐚𝐛𝐡𝐚𝐬𝐚𝐧𝐚 with 𝐏𝐮𝐫𝐞 𝐒𝐨𝐮𝐥 𝐘𝐨𝐠𝐚 𝐒𝐜𝐡𝐨𝐨𝐥. 🌺 Feel the energy flow through your spine, awakening every muscle and promoting a sense of renewal. Join our community and experience the joy of embracing challenges on the mat.🧘‍♂️🕉️

𝗘𝗻𝗿𝗼𝗹𝗹 𝗻𝗼𝘄 𝗳𝗼𝗿 𝗼𝘂𝗿 𝗬𝗼𝗴𝗮 𝗧𝗧𝗖 𝗮𝘁 𝗣𝘂𝗿𝗲 𝗦𝗼𝘂𝗹! ➡️𝗪𝗲𝗯𝘀𝗶𝘁𝗲: https://puresoulyogaschool.com/ ➡️𝗘-𝗺𝗮𝗶𝗹: info@puresoulyoga ➡️𝗖𝗮𝗹𝗹/𝗪𝗵𝗮𝘁𝘀𝗔𝗽𝗽: +91-9410771660

[yoga-renaissance]

Salabhasana : libérez la sauterelle qui est en vous !

Salabhasana, Shalabhasana ou encore Posture de la Sauterelle sont autant de noms qui désignent tous la même position. Cette posture fait partie de la famille des flexions arrière. Son intérêt principal est de renforcer les muscles du dos. Sur un plan plus métaphysique, elle va également développer votre confiance en vous et votre motivation. Deux choses dont nous avons tous besoin au quotidien,…

[buckstriviacorner]

EVAN BUCKLEY 9-1-1 | 1x07 – FULL MOON (CREEPY AF)

Salabhasana, also known as Locust Pose, is a foundational backbend posture in yoga that strengthens the back muscles, improves flexibility, and energizes the body. The pose gets its name from the way the body mimics a locust or grasshopper with its limbs lifted.

[omkarahamyogamandiram]

🌿 Boost Your Hormonal Balance with Yoga! 🌿

Finding balance isn't just about the mind; it's about your body too! These four powerful yoga asanas can help regulate your hormones naturally:

Child's Pose (Balasana) 🧘‍♀️: A gentle forward bend that calms the nervous system and reduces stress, helping to balance your hormones.

Cobra Pose (Bhujangasana) 🐍: This heart-opening pose stimulates the adrenal glands, improving blood circulation and improving hormonal function.

Bridge Pose (Setu Bandhasana) 🌉: A great pose for stimulating the thyroid gland, helping regulate metabolism and energy levels.

Locust Pose (Salabhasana) 🦗: Strengthens the back muscles and stimulates the endocrine system, promoting overall hormonal balance.

Incorporate these asanas into your daily practice to support your well-being naturally. 🌸✨

[pratanumindpowerdevelopment]

yoga chart for losing weight of 5 kg in 1 month

A well-planned yoga routine can effectively support weight loss, helping you shed 5 kg in one month when combined with a balanced diet and lifestyle changes. Yoga not only burns calories but also improves flexibility, muscle tone, and mental well-being.

Yoga Routine Overview

Duration: 5-6 days per week

Focus: Dynamic flows, strength-building poses, and relaxation

Intensity: Start with beginner to intermediate poses, gradually increasing intensity

Weekly Yoga Plan

Day 1 - Dynamic Flow (45 minutes)

Warm-up (5 minutes):

Deep breathing (Pranayama): 5 rounds of deep inhalation and exhalation

Gentle stretches: Neck rolls, shoulder rolls, and wrist stretches

Sun Salutations (Surya Namaskar - 15 minutes):

Perform 8-12 rounds of Surya Namaskar at a moderate pace

Focus on breathing and form, gradually increasing the pace

Standing Poses (20 minutes):

Warrior I (Virabhadrasana I): 3 sets of 30 seconds each side

Warrior II (Virabhadrasana II): 3 sets of 30 seconds each side

Triangle Pose (Trikonasana): 3 sets of 30 seconds each side

Chair Pose (Utkatasana): 3 sets of 30 seconds

Cool-down (5 minutes):

Child’s Pose (Balasana): 1-2 minutes

Corpse Pose (Savasana): 3 minutes of relaxation

Day 2 - Core and Strength-Building Yoga (45 minutes)

Warm-up (5 minutes):

Gentle stretches, focusing on the spine and legs

Core Strengthening Poses (20 minutes):

Plank Pose (Phalakasana): 3 sets of 30-45 seconds

Boat Pose (Navasana): 3 sets of 30 seconds

Dolphin Plank Pose: 3 sets of 30 seconds

Bridge Pose (Setu Bandhasana): 3 sets of 30 seconds

Strengthening Flow (20 minutes):

Downward Dog (Adho Mukha Svanasana): 3 sets of 30 seconds

Four-Limbed Staff Pose (Chaturanga Dandasana): 3 sets of 10-15 seconds

Locust Pose (Salabhasana): 3 sets of 30 seconds

Cool-down (5 minutes):

Seated Forward Bend (Paschimottanasana): 1-2 minutes

Corpse Pose (Savasana): 3 minutes of relaxation

Day 3 - Yoga for Flexibility and Balance (45 minutes)

Warm-up (5 minutes):

Deep breathing and gentle stretches, focusing on the spine

Standing Balance Poses (20 minutes):

Tree Pose (Vrksasana): 3 sets of 30 seconds each side

Eagle Pose (Garudasana): 3 sets of 30 seconds each side

Dancer’s Pose (Natarajasana): 3 sets of 30 seconds each side

Half-Moon Pose (Ardha Chandrasana): 3 sets of 30 seconds each side

Hip Openers (15 minutes):

Pigeon Pose (Eka Pada Rajakapotasana): 3 sets of 1 minute each side

Butterfly Pose (Baddha Konasana): 2-3 minutes

Cool-down (5 minutes):

Supine Spinal Twist (Supta Matsyendrasana): 1-2 minutes each side

Corpse Pose (Savasana): 3 minutes of relaxation

Day 4 - Power Yoga (45 minutes)

Warm-up (5 minutes):

Gentle stretches and deep breathing

Power Yoga Flow (30 minutes):

Sun Salutations (Surya Namaskar): 10 rounds at a faster pace

Warrior Sequence: Warrior I, Warrior II, Reverse Warrior, and Extended Side Angle (Hold each for 30 seconds)

High Lunge to Plank Pose: Flow between these poses for 5-10 reps per side

Crow Pose (Bakasana): 3 attempts, hold for 15-20 seconds each

Core Yoga (10 minutes):

Boat Pose (Navasana): 3 sets of 30 seconds

Side Plank Pose (Vasisthasana): 3 sets of 20 seconds each side

Cool-down (5 minutes):

Child’s Pose (Balasana): 1-2 minutes

Corpse Pose (Savasana): 3 minutes of relaxation

Day 5 - Relaxing and Restorative Yoga (45 minutes)

Warm-up (5 minutes):

Gentle neck, shoulder, and back stretches

Restorative Poses (20 minutes):

Supported Bridge Pose: 3 minutes

Reclined Bound Angle Pose (Supta Baddha Konasana): 3 minutes

Reclining Twist (Jathara Parivartanasana): 1-2 minutes each side

Yin Yoga Stretches (20 minutes):

Dragon Pose (Lizard Pose): 2 minutes each side

Shoelace Pose (Gomukhasana): 2 minutes each side

Butterfly Pose (Baddha Konasana): 2-3 minutes

Cool-down (5 minutes):

Corpse Pose (Savasana): 5 minutes of deep relaxation

Day 6 - Active Rest or Light Yoga (30 minutes)

Light Yoga Flow (30 minutes):

Gentle Sun Salutations: 5 rounds at a slow pace

Focus on deep breathing and mindful movement

End with Child’s Pose and 5 minutes of Savasana

Day 7 - Rest Day

Rest and Recovery: Take a complete rest day to allow your body to recover. You can incorporate light walking or simple stretches if you feel up to it.

Additional Tips for Yoga-Based Weight Loss:

Stay Consistent: Practice regularly to maximize weight loss and flexibility.

Focus on Breathing: Proper breathing (Pranayama) during poses helps burn more calories and improves focus.

Diet: Complement your yoga routine with a calorie-controlled diet, rich in fruits, vegetables, lean proteins, and whole grains.

Hydrate: Drink plenty of water throughout the day, especially after your yoga sessions.

Sleep: Ensure you get 7-8 hours of quality sleep each night for recovery and to support weight loss.

By following this yoga chart, you can work toward losing 5 kg in a month while also improving your overall strength, flexibility, and mental well-being.

[appmonk]

Moon in Scorpio

Moon in Scorpio

Suggestions of tools for optimizing your experience during the Moon in Scorpio.

YOGA

Locust Pose

Don’t underestimate the power of the locust. At first glance some assume this pose is not a big deal and if you’re not being intentional it’s possible it won’t be. The way to make this pose really powerful is to press the tops of your feet into your mat as hard as you can — this will probably lift your knees off the floor. Reach your arms toward the wall behind you. As you do, try to bring your shoulder blades closer together while keeping your fingers higher than your hips. Visualize space in your collar bone and bring your shoulders out of your ears.

The locust pose, also known as Salabhasana, is a full-body yoga movement that can help energize, de-stress, and relax the mind. The pose is named for the resemblance of the body to a locust while in the position. Here are some tips for performing the locust pose:

Start on your belly With your feet together and palms down, extend your big toes back and press down with your toenails to activate your quadriceps.

Lengthen your spine Inhale and stretch your hands forward and your legs out, as if someone is pulling them in opposite directions.

Engage your core Rotate your inner thighs toward the ceiling to broaden your lower back, and roll your shoulders back and up. Keep your back of neck long and emphasize lifting your sternum instead of your chin.

Lift your legs Keeping your hips down, lift one leg at a time, pointing your toes internally and rotating your thigh. You can try locking your knee and lifting your leg as high as you can without discomfort.

Lift both legs Once you're comfortable with lifting one leg at a time, lift both legs and press your toes back.

Focus on length Don't worry about how high you lift, as this can strain your back or neck. Instead, try to extend forward through your torso and back through your legs.

Release slowly After several breaths, slowly release back to your mat and rest.

[breathingpoints1]

Back pain is a common issue that affects millions of people worldwide. While modern medicine offers various treatments, many are turning to traditional methods like Kati Basti, an Ayurvedic therapy that provides relief from back pain. Combined with yoga, Kati Basti can offer holistic healing benefits. Let's explore what Kati Basti is, how it works, and how yoga can enhance its effectiveness.

What is Kati Basti? Kati Basti is an Ayurvedic treatment specifically designed to address lower back pain. The term "Kati" refers to the lower back, and "Basti" means retaining something inside. In this therapy, a ring made of dough is placed on the lower back, and warm medicated oil is poured into this ring. The oil is retained in this area for a specific duration, allowing its healing properties to penetrate deeply into the muscles and tissues.

The warm oil used in Kati Basti helps to alleviate pain, reduce inflammation, and improve circulation. This therapy is particularly beneficial for conditions like sciatica, lumbar spondylosis, and chronic lower back pain.

How Yoga Enhances Kati Basti Combining Kati Basti with yoga can significantly enhance the benefits of this Ayurvedic treatment. Yoga helps to strengthen the back muscles, improve flexibility, and promote overall spinal health. Here are some ways yoga complements Kati Basti:

Strengthening Muscles: Yoga poses such as Bhujangasana (Cobra Pose) and Salabhasana (Locust Pose) help to strengthen the muscles in the lower back, providing better support and reducing the risk of pain.

Improving Flexibility: Poses like Paschimottanasana (Seated Forward Bend) and Ardha Matsyendrasana (Half Lord of the Fishes Pose) improve the flexibility of the spine and surrounding muscles, making the back less prone to injuries.

Promoting Relaxation: Meditation and breathing exercises, often included in yoga classes, help to relax the mind and body, reducing stress-related back pain.

Enhancing Circulation: Yoga promotes better blood flow, which can help to deliver more nutrients to the back muscles and tissues, speeding up the healing process initiated by Kati Basti.

Finding the Right Yoga Class To maximize the benefits of Kati Basti and yoga, it's essential to find the right yoga classes. Here are some tips to help you get started:

Yoga Classes Near Me: Search for "yoga classes near me" or "best yoga classes near me" to find reputable yoga centers in your area.

Yoga Center Near Me: Look for centers that offer personalized sessions and have experienced instructors.

Meditation Classes Near Me: Consider joining meditation classes as well, as they can enhance the relaxation benefits of yoga.

Yoga Classes in Viman Nagar: If you're in the Viman Nagar area, search for "yoga classes in Viman Nagar" or "yoga classes Viman Nagar" to find local options. Breathing Point Viman Nagar is a notable center that offers a range of yoga and meditation classes.

By integrating Kati Basti with regular yoga practice, you can achieve significant relief from back pain and improve your overall well-being. Whether you're looking for a yoga class near you or a specialized meditation center, taking the first step towards holistic health can transform your life.

For those seeking a comprehensive approach to back pain relief, combining the ancient wisdom of Ayurveda with the modern practice of yoga offers a powerful solution. Start your journey today by exploring yoga classes near you and experiencing the profound benefits of Kati Basti.

||BREATHiNG POiNT iNTEGRATiVE THERAPY'S || शरीर��ाद्यं खलु धर्मसाधनम् ||

Address: Row House No.3, Siddhant Classic A, behind Bakers Gauges Company, opp. Digambar Jain Mandir, Clover Park, Viman Nagar, Pune, Maharashtra 411014

Phone: 095117 97416

[poppy86579]

7 Simple Yoga Poses for Kids and Their Importance

Are you searching for a new way to get your children to focus and relax? Why not try yoga? Kids these days are so plugged in and constantly on different digital devices, it’s no wonder many are struggling with stress and anxiety.

At Wimbledon Day Nursery Playschool in Wimbledon, we believe that doing simple yoga can greatly benefit children.

Yoga can help to improve concentration, relieve stress and anxiety, and boost energy levels while also building strength, flexibility, and coordination. At our Nursery Schools in Wimbledon, we like to incorporate easy yoga poses for kids into their daily activities so they can experience the benefits of yoga. Here are seven simple and fun yoga poses for kids!

The Most Important Yoga Poses Are:

1. Locust Pose (Salabhasana)

The locust pose strengthens the back and energises the core. To do this pose, lie on your stomach with your arms by your sides, then lift the legs, chest, and off the ground. Hold this pose before releasing it back down to the ground.

2. Warrior I Pose (Virabhadrasana I)

If your child is feeling a bit lethargic the warrior pose is a great way to boost energy levels. Take a low forward lunge and raise their arms to the sky, looking upwards. Hold for a few breaths, and then lower the arms and stand straight.

3. Easy Pose (Sukhasana)

Sukhasana is one of the best cross-legged, seated yoga poses for children who need to relax. It can calm the body and mind.

4. Downward-Facing Dog Pose (Adho Mukha Svanasana)

Downward dog is one of the kid favourites because it’s easy and they love the name! Put your hands out in front of the feet just enough to form a “V” shape with your body to release tension while strengthening the body.

5. Cobra Pose (Bhujangasana)

While lying on your stomach, place your hands on the ground next to your chest and lift it off the ground – then hold for a few breaths before releasing. This pose relieves stress and fatigue.

6. Cat-Cow Pose (Marjaryasana-Bitilasana)

Start in the tabletop pose, upon inhaling, arch the back and look upwards. Upon exhaling, round the back and tuck the chin to the chest to release tension in the neck and back.

7. Tree Pose (Vrksasana)

Tree pose requires concentration and balance to stand on one leg while the foot of the free leg is placed on the inner knee.

If you’re looking for a trustworthy daycare in Wimbledon for your child, look no further than Wimbledon Day Nursery where we make each child a priority. Keep exploring our website to learn more.

[yogadaily]

(via Sandra | Jivamukti, Guten Morgen Ich habe hier heute für Euch #shalabhasana die Heuschreche Dies… – Hana.Fit  || Curated with love by yogadaily) 

[healthoduct08]

Salabhasana: Boost Your Back and Energy

Salabhasana, also known as the Locust Pose, is a yoga asana that can help strengthen your back muscles and boost your energy. It's a relatively simple pose that can be practiced by beginners and experienced yogis alike. Here's how to do it and some of its benefits:

How to do Salabhasana (Locust Pose):

Starting Position: Lie on your stomach with your arms by your sides, palms facing up, and your forehead resting on the mat.

Legs: Keep your legs together, with your toes pointed. You can also start with your legs hip-width apart for a slightly easier variation.

Inhale and Lift: Inhale as you lift your chest, head, arms, and legs off the mat. Your focus should be on lengthening your body and reaching both ends in opposite directions. Keep your neck in a neutral position.

Engage Your Muscles: Engage your back muscles and buttocks to keep your legs and chest off the ground. Keep your arms and legs straight.

Hold: Hold the pose for a few breaths, keeping your breath steady.

Exhale and Release: Exhale as you gently lower your body back down to the mat.

Repeat: You can repeat the pose a few times, gradually increasing the duration as your strength improves.

Benefits of Salabhasana:

Strengthening the Back: Salabhasana primarily targets the muscles of the lower back, helping to alleviate back pain and improve posture.

Toning the Glutes: This pose engages and tones the gluteal muscles, helping to lift and shape the buttocks.

Energy Boost: Salabhasana can invigorate the body and mind, providing an energy boost, making it a great addition to your morning yoga routine.

Improved Digestion: The pose can stimulate the abdominal organs, potentially aiding in digestion.

Reduces Stress: Like many yoga poses, Salabhasana can help reduce stress and calm the mind.

Strengthens the Legs: This pose engages and strengthens the leg muscles, particularly the hamstrings.

Increases Flexibility: Regular practice can improve the flexibility of the spine and increase the range of motion in the shoulders and hips.

Precautions:

Avoid this pose if you have a recent or chronic back injury.

If you have neck issues, keep your neck in a neutral position rather than tilting it back.

Always listen to your body and stop immediately if you experience pain or discomfort.

As with any yoga practice, it's a good idea to learn Salabhasana under the guidance of a qualified yoga instructor, especially if you're a beginner or have any specific health concerns. They can help you with proper alignment and modifications to suit your individual needs.

[yogahealth2]

To learn more, follow this link.

[datameris]

Recommended Yoga Asanas for Frozen Shoulder

yoga can be a valuable complement to traditional medical treatment for managing frozen shoulder. It can help reduce symptoms like pain and stiffness while gradually improving the range of motion in the shoulder joints.

Surya Namaskara (Sun Salutations):

This series of yoga poses can improve overall flexibility and circulation, benefiting the entire body, including the shoulders.

It includes a sequence of asanas that flow together, involving forward bends, backward bends, and stretching.

Ardha Matsyendrasana (Sitting Half Spinal Twist):

Alleviates breathing difficulties.

Reduces stress and muscle tension.

Bhujangasana (Cobra Pose):

Strengthens back muscles.

Tones the abdomen.

Reduces stress.

Halasana (Plow Pose):

Helps relieve back pain.

Promotes rejuvenation.

Strengthens muscles.

Dhanurasana (Bow Pose):

Opens the chest, neck, and shoulders.

Relieves back problems.

Reduces stress, promoting overall well-being.

Salabhasana (Locust Pose):

Strengthens the muscles around the shoulder blades and upper back.

Makarasana (Crocodile Pose):

This pose is excellent for relaxation and stretching the shoulders.

Ardha Baddha Hastasana (Half Bound Hands Pose):

This asana gently stretches and improves flexibility in the shoulders.

Gomukhasana (Cow Face Pose):

This pose involves interlocking your arms behind your back, which can improve shoulder mobility and flexibility.

[yogatricks]

10 posturas de yoga para bajar de peso por PAULA TRAVEN

El yoga no se trata solo de encontrar la paz interior y la espiritualidad, también puede ayudar a perder peso. La incorporación de posturas de yoga en su rutina de ejercicios puede ayudarlo a lograr un cuerpo más delgado y fuerte y una mente más tranquila. Aquí hay 10 posturas de yoga para bajar de peso por PAULA TRAVEN

1.Surya Namaskar (Saludo al Sol)

Surya Namaskar es una serie de 12 posturas de yoga que ejercitan todo el cuerpo. Es un excelente calentamiento para cualquier rutina de yoga y puede ayudar a quemar calorías, tonificar los músculos y mejorar la salud cardiovascular.

2.Chaturanga Dandasana (postura del bastón de cuatro extremidades)

Esta postura involucra el núcleo, los brazos y las piernas, lo que la convierte en una excelente postura de yoga para perder peso. Puede ayudar a desarrollar fuerza y ​​resistencia mientras quema calorías.

3.Virabhadrasana II (Pose del Guerrero II)

La Postura del Guerrero II es una poderosa postura de yoga que trabaja los muslos, las caderas y los músculos centrales. Es una excelente manera de desarrollar fuerza y ​​resistencia mientras quema calorías y tonifica el cuerpo.

4.Trikonasana (postura del triángulo)

Trikonasana es una excelente postura de yoga para perder peso, ya que se enfoca en las caderas, los muslos y la cintura. También puede ayudar a mejorar la digestión y aliviar el estrés.

5.Ardha Chandrasana (postura de la media luna)

Ardha Chandrasana es una postura desafiante que se enfoca en el núcleo, los muslos y los glúteos. Puede ayudar a desarrollar fuerza y ​​flexibilidad mientras quema calorías y tonifica el cuerpo.

6.Utkatasana (postura de la silla)

Utkatasana is a powerful yoga posture that works the legs, core, and glutes. It can help build strength and endurance while burning calories and toning the body.

7.Navasana (postura del barco)

Navasana es una postura de yoga desafiante que se enfoca en los músculos abdominales y centrales. Puede ayudar a mejorar el equilibrio, la estabilidad y la resistencia mientras quema calorías y tonifica el cuerpo.

8.Salabhasana (postura de la langosta)

Salabhasana es una excelente postura de yoga para perder peso, ya que se enfoca en la espalda, los glúteos y los isquiotibiales. Puede ayudar a mejorar la postura, la flexibilidad y la fuerza mientras quema calorías.

9. Setu Bandha Sarvangasana (postura del puente)

Setu Bandha Sarvangasana es una excelente postura de yoga para tonificar los glúteos, los muslos y los músculos centrales. También puede ayudar a mejorar la digestión, aliviar el estrés y mejorar la calidad del sueño.

10.Savasana (postura del cadáver)

Savasana is the final relaxation pose in yoga. It can help reduce stress and anxiety while improving sleep quality and overall well-being.

[ayurvedhomeremediesindia]

Best Yoga Poses for Lower Back Pain Relief

Lower back pain can be a debilitating condition that affects people of all ages and lifestyles. While there are many remedies available, yoga has been shown to be an effective and natural way to alleviate lower back pain. In this blog post, we'll explore 10 of the best yoga poses for lower back pain relief, including their benefits, cautions, and who should avoid them. Yoga Sequences step by step to relief from lower back pain: 1. Child's Pose (Balasana)

Image Source: freepik - Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. - Slowly lower your hips back towards your heels and stretch your arms forward. - Rest your forehead on the ground and breathe deeply. - Hold for 30-60 seconds and repeat 2-3 times. - This pose can be performed daily or on pain days as needed. Benefits: Stretches the lower back, hips, thighs, and ankles. Calms the mind and relieves stress. Cautions: Avoid if you have knee or ankle injuries. Who should not perform: People with knee or ankle injuries. 2. Downward-Facing Dog (Adho Mukha Svanasana)

- From Child's Pose, lift your hips up and back, straightening your arms and legs. - Spread your fingers wide and press into your palms and feet. - Hold for 30-60 seconds and repeat 2-3 times. - This pose can be performed daily or on pain days as needed. Benefits: Stretches the hamstrings, calves, and spine. Strengthens the arms and shoulders. Improves circulation. Cautions: Avoid if you have wrist or shoulder injuries. Who should not perform: People with wrist or shoulder injuries. 3. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Marjaryasana And Bitilasana (Cat & Cow Pose) - Return to hands and knees and move through a few rounds of Cat-Cow Stretch. - On an inhale, arch your back and lift your head and tailbone towards the ceiling. - On an exhale, round your spine and tuck your chin to your chest. - Repeat for 5-10 breaths, moving with your inhales and exhales. - This pose can be performed daily or on pain days as needed. Benefits: Improves spinal mobility. Massages the organs in the belly. Relieves stress. Cautions: Avoid if you have neck or back injuries. Who should not perform: People with neck or back injuries. 4. Sphinx Pose (Salamba Bhujangasana)

salamba-bhujangasana - Lie on your stomach and prop yourself up on your forearms, with your elbows directly under your shoulders. - Press into your forearms and lift your chest and head off the ground. - Hold for 30-60 seconds and repeat 2-3 times. - This pose can be performed daily or on pain days as needed. Benefits: Strengthens the back muscles. Stretches the chest and shoulders. Cautions: Avoid if you have a herniated disc or back injury. Who should not perform: People with a herniated disc or back injury. 5. Locust Pose (Salabhasana)

Locust Pose (Salabhasana) - Image Source:freepik - From Sphinx Pose, lift your arms, legs, and chest off the ground. - Keep your gaze forward and breathe deeply. - Hold for 30-60 seconds and repeat 2-3 times. - This pose can be performed daily or on pain days as needed. 6.Cobra Pose (Bhujangasana)

Cobra Pose (Bhujangasana) - Image Source:freepik - From Locust Pose, lower your legs and release your arms to the ground. - Place your palms on the ground next to your shoulders and lift your chest off the ground. - Keep your elbows close to your sides and breathe deeply. - Hold for 30-60 seconds and repeat 2-3 times. - This pose can be performed daily or on pain days as needed. Benefits: Strengthens the back muscles. Stretches the chest and shoulders. Cautions: Avoid if you have a herniated disc or back injury. Who should not perform: People with a herniated disc or back injury. 7. Thread the Needle (Parsva Balasana)

Thread the Needle (Parsva Balasana) - Image Source:freepik - Start on your hands and knees, and reach one arm underneath your opposite arm, resting your shoulder and ear on the ground. - Reach your other arm towards the ceiling and breathe deeply. - Hold for 30-60 seconds on each side and repeat 2-3 times. - This pose can be performed daily or on pain days as needed. 8. Triangle Pose (Trikonasana)

Triangle Pose (Trikonasana)-Image Source:freepik - From standing, step your feet wide apart and turn your right foot out to the side. - Reach your right hand towards the ground and your left hand towards the ceiling, keeping your legs straight. - Keep your gaze towards the ceiling or down towards the ground. - Hold for 30-60 seconds on each side and repeat 2-3 times. - This pose can be performed daily or on pain days as needed. Benefits: Stretches the hamstrings, hips, and spine. Strengthens the legs and core. Cautions: Avoid if you have low blood pressure or neck injuries. Who should not perform: People with low blood pressure or neck injuries. 9. Extended Puppy Pose (Uttana Shishosana)

Extended Puppy Pose (Uttana Shishosana) - Image source: https:boldsky.com - Start on your hands and knees and walk your hands forward, lowering your chest towards the ground. - Keep your hips over your knees and stretch your arms - Hold for 30-60 seconds and repeat 2-3 times. - This pose can be performed daily or on pain days as needed. 10. Corpse Pose (Savasana)

- Lie on your back with your arms and legs relaxed. - Close your eyes and breathe deeply, allowing your body to fully relax. - Stay in this pose for 5-10 minutes or longer. - This pose can be performed daily or on pain days as needed. Benefits of above all poses: - Stretch and strengthen the muscles in the lower back, hips, and legs - Improve flexibility and range of motion - Increase circulation and reduce inflammation - Reduce stress and tension in the body and mind Cautions and who should not perform: - Always listen to your body and modify or skip any poses that cause pain or discomfort. - If you have a severe or chronic back condition, it's best to consult with a healthcare provider before practicing these poses. - Pregnant women should avoid poses that involve lying on the stomach or compressing the abdomen. How to perform: - Follow the instructions above for each pose, moving slowly and mindfully. - Hold each pose for the recommended amount of time and repeat as needed. - Start with just a few poses at a time and gradually build up to a full sequence. Conclusion: By incorporating these 10 yoga poses into your regular practice, you can help alleviate lower back pain and improve your overall mobility and flexibility. However, it's important to remember that everyone's body is different, and what works for one person may not work for another. As with any physical activity, it's always best to consult with a healthcare provider before beginning a new yoga practice. Disclaimer: Before starting any new exercise routine, it is always important to consult with a healthcare provider, especially if you have a severe or chronic back condition. The information in this blog post is intended for educational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. The author and publisher of this blog post are not responsible for any injury or harm that may result from following the instructions or practicing the poses described herein. Please use caution, listen to your body, and stop any pose that causes pain or discomfort. Read the full article