Dani Lieberman


Yoga for Lower Back Pain


These yoga poses are great for all people who work on a computer,  while sitting at a desk, or other constraining apparatus. Lower back pain can be helped with yoga poses that are done regularly (if currently suffering from lower back pain, be sure to consult with your physician before beginning any physical fitness regimen):

Downward-Facing Dog (Adho Mukha Svanasana): This stalwart of a yoga pose offers the ultimate all-over stretch. Work on Keep a long neck with your ears comfortably in line with the arms. Try not to lock your elbows and knee joints. Emphasize length in the spine as you keep even weight on the hands and feet.  For beginners, a slight softness can be kept in the knees, and the heels do not have to touch the floor.

Chair Pose (Utkatasana): Sitting in a chair may sound very easy and comfortable. But sitting in an imaginary chair might be a little challenging! And this is exactly what we do in Utkatasana or Chair Pose. The literal meaning of Utkatasana is intense posture or powerful posture. Stand with your big toes touching, your heels slightly apart. Draw your lower belly draw in to support your spine and glide your shoulder blades down your back. Think about broadening across your collar bone.

Reclining big Toe Pose (Padangusthasana): Lengthen your back by gently stretching and those difficult hamstrings. Try and maintain a neutral spinal alignment. If reaching for the big toe isn't possible yet, use a band, or strap to facilitate the stretch. Remember to breath and smile!