Yoga is one of the best exercises that ease lower back pain. This chronic discomfort often comes from muscle tension and a weak core. Hong Kong private yoga classes teach poses designed to promote flexibility and strength, two things required for a healthy body.
There are many yoga poses that promote flexibility and muscle toning to improve your back’s condition. A private yoga instructor in Hong Kong can help you do the following corrective yoga poses correctly:
Pose #1: Plank
The plank is a basic pose that is great for toning your entire muscle core. It’s a simple enough move that you can do right at home, but you’ll need experience from a certified yoga instructor first to make sure you’re doing it right.
To do this, start from a “table top” position, then lower yourself onto your forearms. Gently “walk” your feet back all the way until your shoulders are directly over your elbows. Then, roll your forearms until the side aligned with your pinky finger is on the floor. Afterwards, push the front of your thighs upward while pushing your tailbone in the opposite direction. Beginners may hold the pose for just 10 seconds, but more advanced people can go for 30 to 60 seconds.
Pose #2: Downward-Facing Dog
The downward-facing dog stretches your legs’ backside muscles and elongates the spine. The upper back, shoulders, and arms also feel tension and relief from this pose.
Again, begin by going on a table top position, but this time put your hands slightly in front of the shoulders and spread out your fingers. Go on the balls of your feet and bring your knees slowly away from the floor. Exhale as you straighten your knees until you form an inverted “V” shape. Push your palms and heels toward the floor while elongating your torso and legs. You’ll feel slight pressure as your muscles adjust and build strength.
Pose #3: Cat-Cow Combination
The cat and the cow are actually two separate poses often performed one after the other. They restore your spinal joints’ range of motion and also help your stomach and lower back muscles.
Start the cat position on a table top position, and then begin to arch your spine upwards. Move your pelvis under and drop your head slowly, but make sure your chin does not hit your chest. Align your knees to your hips, and your hands to your shoulders. Then do the opposite, called the cow. Raise your buttocks while your chest and spine arch inwards, and then return to your starting position while inhaling. You can repeat these steps between 10 to 20 times.
You don’t have to endure lower back pain, and there’s no need to pay for pricey therapies elsewhere. Visit yoga websites to sign up for classes and get more information.