Do you struggle with lower back pain?

Yoga could be the answer. Yoga can renew your body and mind, improve your health and flexibility, and eliminate joint and muscle pain.

You don’t need to be an expert yogi to get the benefits. In this post, we’ll give you seven yoga poses that you can practice to get lower back pain relief.

Get Lower Back Pain Relief with Yoga

Read on to find out more about these yoga poses and their benefits.

1. Child’s Pose

Everyone can do this one.

Not only is this pose super easy, it’s also surprisingly good for your lower back. You’ll feel your spine become aligned and extended, and as you do so, your back muscles will get a great stretch.

  • Place your knees hip-width apart and kneel down on a yoga mat.
  • Put your feet together behind you and sit your hips back and down.
  • Lower your upper body down to the floor, laying your arms fully extended outwards in front of you.
  • Rest your palms and your forehead on the floor.

2. Cat and Cow Pose

This combination of two poses will give you lower back pain relief and mobility by flexing and extending the area. It can help improve your posture, too!

You start with the cat pose, move into the cow pose, and alternate for a few minutes.

Cat Pose

  • Begin on all fours on your yoga mat, making sure your hands are directly under your shoulders, and your knees are directly under your hips.
  • Once you’re aligned, take a deep breath.
  • As you exhale, round out your spine and shoulder blades, drawing your stomach upwards and your head downwards.

Cow Pose

  • From the cat pose, take a deep breath.
  • As you inhale, arch your back.
  • Draw your head, chest, and tailbone towards the ceiling.
  • Keep your abdominal muscles relaxed.

Keep switching between these two poses. You can time yourself for a few minutes, count up to 25 reps, or just keep going until you feel relaxed.

3. Garland Pose

Now we’re getting a little more advanced. This pose will challenge your balance and flexibility, but it’s worth it.

As well as stretching the lower back, it will also really work on the hip flexors, glutes, and inner thighs. If your lower back pain is a result of sitting down for long periods of time, you’ll have tightness in these areas, too.

  • Start by standing with your feet shoulder-width apart, facing slightly outwards.
  • Squat down as low as you can while keeping your heels flat on the floor. If this is difficult, try placing them on a folded yoga mat for some extra support.
  • Turn your knees out and lean your torso slightly forward.
  • Place your elbows on the insides of your knees, bringing your hands together in a prayer pose in between.
  • Remember to keep your spine neutral and your shoulders back throughout the pose. Don’t hunch over!

4. Supine Twist

You have a chance to lie down with this pose.

It will lengthen and relax your entire spine, using gravity to relieve tension in the lower back muscles.

  • Lie down on a yoga mat with your back flat against the floor and your arms outstretched to your sides.
  • With your feet and legs together, slowly bring your knees towards your chest.
  • From there, lower your knees down to your left side.
  • Keep your shoulder blades resting on the floor and turn your head to the right to feel the stretch.
  • If you’re having difficulty, use one hand to gently pull your knees towards the floor.
  • Bring the knees back to the center and repeat on the right side.

Stay in one position from 30 seconds to two minutes, then continue to switch sides several times.

5. Triangle Pose

Stretching is one of the golden rules of health and fitness.

To help out your lower back, you need to stretch the muscles in the rest of your body, too. That’s why you need to practice the triangle pose. It gives a whole-body stretch.

When one area of the body is tight, it can create a domino effect, causing pain elsewhere.

Triangle stretches the muscles in the legs, hips, shoulders, and chest, which are all important for lower back pain relief.

It also strengthens the back muscles, which is essential. As well as stretching, building strength is key for preventing back pain.

  • Start by standing in the center of your yoga mat with your feet hip-width apart.
  • Step your feet out wider, creating 4-5 feet of space. Make sure they’re aligned as you do so.
  • Turn your right foot outwards at a 45-degree angle. This foot should be facing outwards while the left is pointing directly forwards.
  • Bring your right hand down towards the floor, resting it on your ankle if you can.
  • Raise your left arm up straight, directly above you.
  • Turn your head up to face the ceiling, opening your shoulders and chest.
  • Hold for 5-10 breaths, then repeat on the other side.

6. Marichi’s Pose

This pose brings you to a seated position. It targets the lower back muscles specifically, giving you a really good stretch.

  • Sit on your yoga mat with your leg stretched out in front of you.
  • Bend your right leg, bringing your foot to the floor and your heel as close to your body as possible.
  • Twist your upper body, bringing your opposite arm towards the bent leg. Your tricep should rest on the outside of your knee.
  • Turn to face behind you, placing your other hand on the floor for support.
  • Repeat on the other side.

7. Standing Forward Bend

This position is also called a forward fold. It will lengthen your spine, stretch your hamstrings, and activate the muscles in your inner thighs.

  • From a standing position, exhale, slowly reaching down to your feet as you do so.
  • Try to keep your legs straight. If you’re not able to reach the floor that way, bend your knees slightly.
  • Completely relax your upper body, letting it hang down.
  • Point the top of your head towards the floor to elongate your spine.

Yoga is for Everyone

While lower back pain relief might be most valuable for the elderly and adults with sedentary jobs, it’s not limited to any age group. The same goes for yoga.

Everyone can benefit from yoga, no matter what their age. That’s why we all need to practice it. It’s particularly great for kids, as it can bring their energy down, increase their focus and build their confidence.

Learn more about how yoga can benefit children and put it to use in your household.

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6 Most Useful Skills Every Entrepreneur Needs

Starting a business – and being successful at it – requires the right amount of talent, knowledge and skills. You must have the knowledge about your industry, about general business principles, as well as about the laws and regulations that affect your operation.

Additionally, you must have nerves of steel and a heavy dose of patience to take chances and navigate the ups and downs that come with any new venture.

Although success often requires you to have ambition and clear goals, it also requires a certain set of personal skills. Here you will read about six useful skills that entrepreneurs need on their way to success.

1. Ability to listen

Great communicators make great businesspeople. In the business world, you must establish rapport with partners and suppliers. You also need to be there for your employees.

Of course, in order to succeed, you need to commit to customer service excellence, which involves hearing what your customers have to say. All these types of interaction involve one common skill – the ability to listen.

Without the capacity to interact with other people, you will have difficulty getting your new business off the ground. If you have little practice with interpersonal relationships, don’t lose hope.

By learning how to listen, you take one of the best shortcuts available on the path to becoming a great communicator.

When people have something to say, never interrupt them. People often have feelings, opinions, and interests that differ from yours, but if you learn to hear them out, you can quickly win people over.

As you listen attentively, notice the non-verbal cues that contribute to the conversation. When you intentionally communicate with customers and other people through listening, you gain their trust, loyalty, and admiration.

2. Assertiveness and confidence

Though listening skills are undeniably important, that doesn’t mean you have to keep quiet. Quite the contrary, being a good businessperson implies believing in yourself and being able to speak your mind with confidence. After all, communication goes two ways.

As an aspiring entrepreneur, you will often find yourself in situations that require assertiveness. Whether you are dealing with a pushy business partner or a demanding employee, you should never let others dictate your actions.

So, when you need to express your opinion – even if it includes disagreeing with the other party – try to do it assertively and confidently.

Take a deep breath, and articulate your thoughts. Sometimes it might seem overwhelming, as if you are on the verge of a conflict, but eventually you will learn to relax and project self-assurance. You will also gain the trust and respect of those around you.

3. Willingness to Learn

Being a businessperson requires an ongoing willingness to learn. Even after building a successful business, you have not finished your job. In fact, when it comes to learning and improving, you are never quite finished.

Continuous learning will help you evolve both personally and professionally. An insatiable appetite for learning through the Internet, books, documentaries, and seminars will deepen your knowledge and help you maintain your creative edge.

You should also remember to stay up-to-date with all the relevant development in your industry. Pay attention to trends and issues that affect your line of business and learn from the people who have already succeeded in businesses similar to yours.

Talk to industry leaders to get their advice, and apply their insight to your own business. Whatever you do, make learning an ongoing process both in your personal and professional life.

4. Creativity 

When it comes to keeping your business fresh and competitive, creativity is an essential skill. To innovate, you need to be creative. Being creative means doing things differently and thinking not only outside the box but also without that box!

This goes for both your personal life and business. In fact, those two are interconnected – when you spark creativity in your personal life, it will inevitably reflect on your business. So, what can you do?

What you can do is shake up your routine by trying new ways of doing things. Even small changes such as rearranging your office, driving home via a new route, ordering an unusual meal and talking to strangers can help you develop habits that can lead to innovation.

You should also attempt to think about things from new perspectives and apply new ways of solving problems. A little bit of creativity can go a long way in terms of your business growth, so do everything you can not to stifle it with convention and routine.

5. Courage and risk taking 

Entrepreneurs take risks, and you will surely find yourself in situations that require quick and risky decision making. You should never act recklessly, but you should always have the courage to try new ideas and to take little risks. If you don’t try, you will not succeed – it is that simple.

People are often held back by the fear of failure. Rather than fearing failure, embrace it. Sometimes the best experiences in business come from ideas that didn’t work.

Follow your creativity by implementing new ideas and making bold decisions even when you lack clear direction. As an entrepreneur, you should have the guts to take chances and have faith. As John Burroughs once said, “Leap, and the net will appear.”

6. Perseverance 

Last but not least, entrepreneurs must never give up. Remember this – never give up! There will be numerous obstacles and challenges along your way, but if you persevere in spite of them, you will reap success.

Sometimes this means having to accept failure. Even when your failures are expensive and embarrassing, they can still lead to success. Forgive yourself when you make mistakes and look for lessons you can learn from every seemingly negative experience.

As a business owner, you must also develop patience. Success usually does not come overnight, and setbacks do not magically resolve themselves. In the face of adversity, maintain optimism. When you believe in yourself and persevere, you become a prime candidate for success.

Difficulties along the road to entrepreneurial success can seem discouraging. However, if you regard every situation as a learning experience, you can develop the much needed personal skills that will help you build a successful business when you combine them with your expert knowledge.

Begin with the six useful skills listed here, and look for other tips for personal and professional growth along your pathway to success. Most importantly, remember to always improve and challenge yourself – there is no success for those who stand still.

Author bio: Natalie Smith, a freelance writer from Seattle, follows topics related to entrepreneurship, leadership, marketing, social media, and business in general. You can reach her @Natalie Smith

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