Yoga against backpain

Do you suffer of backpain because of too much coding? 😁

I have always had so many problems with back pain due to working in an office too much every day. This is the main reason why I started with yoga. As I know that I am not alone with these problems, I want to share some nice exercises you can do in case you need a back pain relief asap. However, I need to state that (a) I am not a certified yoga teacher and (b) those exercises need to be carried out in combination with a healthy diet and normal exercises, e.g. taking a walk. You need to give your body back what it deserves. There are fantastic yoga or workout videos online, which can become your daily routine and over time, it makes your life more enjoyable - trust me 😊
So here come the two exercises for urgent backpain:

• Superman

  
  
  Lay flat on your belly with your toes flat on the floor. Reach your arms out to the sides, with your palms flat on the floor — facing down. Scoop your tailbone under slightly and bring your legs together. Inhale, and lift as much of your body off of the mat as you can. Draw your hands down by your hips. On an exhale, raise your thighs and chest high up off of the mat, and press your feet into your hands to open your shoulders. Instead of raising everything up, bring a gentle awareness to the breath, As you extend, take a moment to feel yourself extend, and lift everything up even higher. Hold for 8 breaths, and then lower your body down.



• Downward Facing Dog

  
  
  Come to table top position placing your hands shoulder width apart and knees hip distance apart. Spread the fingers and align middle fingers and wrist creases forward. Press evenly through the fingers, knuckles and outer edges of the hands. Tuck your toes under so the balls of your feet press into the mat. Press into the hands while lifting the hips to create an inverted triangle shape with the body. Reach the heels without rounding the back to feel a stretching sensation in the back of the legs. Lengthen equally through the side body. Roll the shoulder blades down the back and open the collar bone to allow more space in the heart center. Align the ears with the biceps while externally rotating the inner elbows forward. Look between your knees and soften your gaze. Breathe deeply 4-8 breaths.

Coded by Jasmin Simoner