Everyone suffers from backache at some point. It is one of those things we have to accept but there are ways to combat backache and relieve discomfort from it. Yoga is one thing you can practice to minimise back pain or even prevent it to some extent! Here are some of my favourite asanas which I would urge you to try after a busy day maybe bathing your baby, shopping, doing housework, nursing, a day at work or another other reason! You don’t even have to be a new mum to try these re-invigerating and freeing asanas!
COBRA POSE:
Relax the body down into the floor and place the hands under the shoulders. Inhale and gently lift the head and shoulders off the floor. At first keep elbows down or just off the floor and when stronger or when you need a deeper backbend, push up higher, keeping the ears lifting away from the shoulders.
CAMEL POSE:
Take the basic pose first by kneeling with knees and feet hip distance apart. Lift the ribcage and move the shoulders and head back keeping both hands on the lower back. Relax the shoulders and keep the hips moving slightly forwards. When you have got used to backbending (it can take some time as we are so used to slumping forwards!) you can sweep one hand down and see if you can touch the heel, if you can but it is difficult, either go back to the first pose until you feel ready or try one hand at a time until ready to move down with both hands to the heels. A truly fulfilling pose when you are ready for it.
COW POSE:
Cross one leg under the other in a seated position as shown in the above pic, the front leg should eventually rest sole down on the floor near the knee. Lift one arm and by bending the elbow, place the palm on the back of the neck. Reach up with the other hand and help the elbow move back, walking the fingers a little down the back. If you can then take the top arm behind the back, reach up towards the other hand. You can use a strap to help the hands get closer together, eventually the hands meet. Don’t push the body, if the shoulders are stiff, stay in the first part of the pose.
BASIC FISH:
From a seated position, bend the knees and move the arms behind you, fingers facing in. Lean back and lift the chest, creating a lovely backbend. Look up. Progress by moving down onto the elbows.
Half Bend:
Use a windowsill or chair-back to get the most from this stretch. With feet hip distance apart, raise the arms above the head. Keeping the back as flat as you can move the body down, bending at the hips. Take hold of the back of the chair or windowsill (or hands against the wall) and try and bring the body to a right angle, moving the weight back through the hips. If you wish, combine this with a full forwards and backwards bend to make a short routine to really open and release the back. You can do this by moving the arms and shoulders backwards before you begin, then come forwards into this half bend. After holding for a few breaths, release the hands down towards the floor, bending the knees if you need to and hanging down like a rag doll. Inhale and roll back up to standing.
After backbending it is always a good idea to take a forward bend to counteract the moves. Either take a forwards bend from a standing position or sit cross legged or straight legged on the floor and relax the body forwards, releasing any tension. Stay here for a few breaths before continuing with your day. Back pain? What back pain?
