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If you are looking for an elixir for your tech neck and back pain – along with your mental health – open up your yoga bed for a simple relief. Do not consider yourself a yogi? No problem. Even basic yoga poses offer tremendous benefits.

Yoga can help with back pain, flexibility, stress reduction, humor and sleep, according to Ai Mukai, MD, a certified physiatrist with the Texas Orthopedic Board in Austin, Texas. To get started, try these basic yoga poses.

1. Position of the Corpse | Savasana

Health benefit: Savasana may seem more like a push party than a yoga pose, but it is actually one of the best yoga poses for your overall health and well-being. By focusing on your breathing while relaxing your body, you can release tension and potentially lower your heart rate, giving strength to your body and mind. Research shows that it can also help manage diabetes.

Savasana is one of the best yoga poses for beginners, according to Sage Rountree, co-owner of Carolina Yoga Company and author of Daily yogaWith “If you can lie there, you can do it [corpse pose],” she said.

How to do it:

  • Lie on your back with your head and limbs resting on the floor and relax. Or, if you are more comfortable on your side, find a reclining position that works for you.
  • Use support tools such as a block and / or a blanket as needed.

2. Wall Feet | Viparita Karani

Health benefit: Legs high on the wall promote relaxation as you stretch your chest and support your circulatory system. Raising your legs above the level of the heart helps support blood flow back to your heart, reduces any swelling of the leg and / or the feeling of fatigue, according to Dr. Mukai.

How to do it:

  • Sit with your right side flattened against a wall.
  • Resting your left elbow on the floor, roll and raise your legs up against the wall while lowering your torso so that you are lying on your back with your heels against the wall.

3. Cat-Cow Stretch | Marjaryasana-Bitilasana

Health benefit: The cat-cow stretch is one of the best yoga poses for back pain and flexibility, Gary Soffer, MD, an integrative medicine specialist at Yale Medicine, describes it as “a gentle but dynamic set of two poses that helps the release of all the muscles of the back .. “It does this by helping to mobilize the joints in the back.

How to do it:

  • Stand up on your hands and knees, with your neck in a neutral position.
  • Hold your wrists directly under your shoulders and your knees directly under your hips.
  • Breathing in the cow pose, arch your back so that your belly is close to the mattress, raising your chest and chin.
  • Exhale into the cat pose, pulling your navel as you round your back and letting gravity drop your head toward the floor.

4. Dog face down | Adho Mukha Shwanasana

Health benefit: The face-down dog is one of the most versatile beginner yoga poses you can find. It not only helps with back pain and core strength, but also promotes flexibility from head to toe. It creates traction in the lower back, which relieves pressure from the spine, according to Dr. Mukai. Meanwhile, your calves and calves also get a good stretch.

How to do it:

  • Start by resting your hands and knees on the floor.
  • Press the balls of your feet to the floor and straighten your legs, raising your hips to the ceiling and pressing your shoulders down and back. Be careful not to stretch your knees.
  • Try to bend one knee at the same time to experience a deeper stretch through the hips and calves.

5. The knees to the chest | Apanasana

Health benefit: Stretching the spine, this initial yoga pose promotes flexibility and helps manage back pain. Once in place, gentle swinging from side to side can give the lower back muscles a massage. “This is a place where we often carry tension that can be at the root of back pain,” says Dr. Soffer.

How to do it:

  • Lie on your back with your hips and knees bent as you press your hands against your knees.
  • Exhale as you hug your knees to your chest and pull your navel toward your back.
  • As you inhale, return to the starting position.

6. Pose Urea | Setu Bandha Sarvangasana

Health benefit: The bridge position promotes core and glute strength and, in doing so, helps prevent back pain. “This pose simultaneously strengthens your core and your lower back muscles,” says Dr. Soffer. “The stronger your core, the less work your back has to do.” This pose is also useful because it stretches the front of the hips, which can be strengthened after sitting for long periods of time.

How to do it:

  • Lie on your back with your arms out to the side.
  • With your feet about hip width apart, bend your knees, keeping your feet flat on the floor directly below your knees.
  • Including your core muscles and glutes, raise your hips so that your body forms a straight line from your knees to your shoulders.

7. Shoemaker position Baddha Konasana

Health benefit: Also known as the connected angle pose, this basic yoga pose helps with flexibility, according to Dr. Soffer. By allowing gravity to lower your knees, it opens up your hips. In fact, a study conducted on people with diabetes showed that, in combination with other yoga asanas, it improved the subjects’ total blood glucose cholesterol and overall sense of well-being.

How to do it:

  • Sitting with your legs outstretched in front of you, bend your knees and bring your heels towards your body.
  • Allow your knees to fall on either side while pressing the soles of your feet together.
  • Draw your heels as close to your body as possible.
  • Hold an elongated spine, pressing your shoulders down and away from your ears.

8. Chair Position | Utkatasana

Health benefit: In this pose, you imitate sitting in a chair while holding a static squat with your legs together. The chair position is “super” for developing upper and lower body strength, especially in the joints of the joints and back, according to Rountree. It also helps with balance, especially if you raise your heels.

How to do it:

  • Standing with your feet together, bend your knees and dip your hips back so that your thighs are as close to parallel to the floor as possible. Be careful to keep your knees tracked behind your toes, really reaching your hips towards an invisible chair behind you.
  • Keeping your chest raised and your knees together, raise your arms up, pressing your shoulders down and away from your ears.

9. Position of shrimp | Salabhasana

Health benefit: The locust position is excellent for both flexibility and back pain, Rountree says. It serves as an antidote to the forward-looking attitude we adopt so often in our daily lives.

How to do it:

  • Lie on your stomach with your forehead on your mattress and your arms at your sides, palms down.
  • Keeping your neck in a neutral position, arch your back and lift your chest, arms and legs off the floor.
  • Raise your arms so that they are parallel to the floor and extend from your shoulders through your fingertips, keeping your gaze forward and your neck long.
  • Hold this position for three to five breathing cycles, then return to the starting position.

As you experiment with basic yoga poses, Rountree suggests relaxation into a consistent routine. Even 10 minutes a day is a great starting point. “Don’t be afraid to do a little yourself at home,” she says. “Several times a day will be much better for your body than consuming a large amount once a week.”


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