10 Minute Beginner Yoga Routine to Ease Back Pain

Reverse arm, reverse leg extension
Position the table so that the hands are below the shoulders and the knees are at the level of the hip. When raising one arm up to shoulder level, extend the cross leg backwards. When your arm and reverse leg come into the same plane, space to either side. With 5-10 seconds remaining this way, return to the starting position and repeat the movement with the other arm and leg. Make sure your neck is in the same plane as your spine during practice.


Pulling the knees to the chest stretching
Stretch out on your back, bending your knees and pressing your feet parallel to each other. Hold one knee together with both hands and pull towards your chest and hold still for 15-30 seconds. Repeat the same with your other sequence. Now pull your two knees with your hands to your chest and stay steady for the same time.




Sitting down back open
You can apply this simple but effective exercise every time you need it. Sit upright, shoulders away from your ears, neck relaxed... when in this position, combine two palms in the middle of the chest so that the ends of the elbows are on the sides. Breathe in this way and stay steady for 15-30 seconds.


Flex the lower region of the ridge
Stretch out on your back, bending your knees and pressing your feet parallel to each other. Keep your shoulders steady on the ground, lower your knees to the right, and stay steady this way for 5-10 seconds. Bring your knees up and return to the starting position. Now lower your knees to the left and flex in the same time.
Bridging
Feet parallel to each other on the ground, knees bent, arms at the hip level on the sides, lie on the back. As you exhale, lift your body from your shoulders up to form a straight line to your knees, starting with the coccyx, keeping the neck and shoulders comfortably on the ground and squeezing the abdominal-hip muscles. Try to stay in this position through three deep breaths. Breathe, while the back vertebrae begin to lower your body to the ground. Start with five repetitions each day and increase your numbers again over time.

Cat yawn and seashell yawn
Position yourself on your hands and knees. The ankles should be shoulder-level, the knees should be hip-level. The neck should be comfortable, lying in the same line as the spine. Let your back and belly droop down. As you exhale, gently pull your belly in and raise your back towards the ceiling like a dome. Return to the starting position. Then stretch the arms forward tautly, trying to slide your hip towards the heels. The forehead is on the floor, the neck is relaxed... the body's weight should flow down the floor as the hands continue to spread out on the floor. Stay in this position for 15 seconds. Confirm on your hands and knees to the starting position and repeat the entire series five times with your breath in slow motion.

* If you have been injured before or if you have other health problems, such as osteoporosis, consult your doctor.