Reduce Back Aches & Make Stronger Core
Yoga Can Help in Reducing Backaches and Make the Core Stronger Over Time.
Yoga is an effective way to help the body, without the stress to the body that running or weightlifting can do. However, even though yoga is not as stressful on the body as some other forms of exercise, it’s still challenging and can also be difficult. When you learn how to do yoga properly, yoga can help in reducing backaches and make the core stronger.
Why does yoga reduce backaches and help core muscles?
Yoga incorporates many different forms of positions. Many of these positions help to strengthen muscle groups, such as back muscles and core muscles, by holding certain positions. The positions need to be held 10 to 60 seconds to move into being effective. The back and core muscles are an essential part of the spine. A strong spine improves back and core. ‘Yoga works in conjunction with the medical treatment’, said chiropractor windsor nsw.
What are some yoga positions that strengthen the back and core?
1. Padangusthasana or Big Toe Pose (Back)
This is a pose that helps to strengthen the back and is a good pose for beginners. Stand tall with your feet together. Breath in, as you breathe out, bend at the waist and bring your arms down as far as you can. The goal is for your hands to touch your toes. Try to hold the pose for 30 to 60 seconds. Breath in as you rise.
2. Paripurna Navasana or Boat Pose (Abs)
This is a pose that helps to strengthen the core. It is a challenging position, but one that you can work up to. Sit with your back straight and your legs straight in front of you. Steady your hands on the floor while you lift your legs as high as you can. Try to stretch your arms. Hold as long as you can.
3. Bhujangasana or Cobra Pose (Back)
The Cobra Pose is a great pose for beginners. Lie on your stomach with your legs straight, backs of feet facing up. Spread your hands by your chest. Breath in and lift your upper body up. Try to hold for 30 to 60 seconds. Breath out as you lower yourself back down.
4. Marjaryasana or Cat Pose (Abs)
Here’s another yoga pose that is great for beginners. Get on the floor on all fours (tabletop position.) Breathe in and round your spine to the ceiling, hold for 10 seconds, breathe out and bring your spine back to starting position.
These are just four of the yoga poses that are good for the back and the abs. Many other yoga positions are good for strengthening those body parts. While much of yoga can be intimidating, it’s easier to master it if you realise that doing yoga poses over and over regularly will make for perfect poses. To begin a yoga practise, wear comfortable clothes that you can easily breathe and stretch in; do not wear shoes; practise on a yoga mat, and include soothing background music if you choose. Besides, it’s fun to do yoga with a group.