Girl doing Marichyasana A yoga pose
Posted on 01/02/2015

Yoga Poses For Your Back (Part 2)

Dad/ Health/ Mom/ Mom/Dad/ Parent Life

If you’re like most parents, you’re looking for some simple yet effective ways to be healthier in 2015. In Part 1 of this series, some great forward folds for the low back were discussed, and that’s a great place to start. But some other healthy yet simple options are poses to release strain from the back. Keep reading for a few of my faves and look out for Part 3 of this series!

Stretching exercise

Credit: Dollar Photo Club

Puppy Pose

This is another great one for the upper back and shoulders.

  1. Begin on all fours
  2. Keep the hips stacked directly on top of the knees, and then walk the hands forward while keeping the shoulders pulling away from the ears and drawing the bottom ribs in
  3. Breath into the upper back
  4. To take folded Puppy Pose, drop the forearms to the ground
  5. To add a triceps stretch, take reverse prayer by leaving the elbows on the ground and taking the palms to meet behind the head

Balasana (Child’s Pose)

This is how your baby may enjoy sleeping! This pose can also be done with a block underneath the forehead to release neck tension or headache.

  1. Begin on all fours
  2. Widen the distance between the knees and allow the toes to touch, letting the hips sink back towards the heels and walking the hands forwards
  3. Relax the forward to the ground

Trikonasana (Triangle Pose)

To open up tight obliques, lats and paraspinals, Triangle Pose is an excellent stop. If you are working with an abdominal diastasis, this pose is contraindicated.

  1. Begin standing
  2. Step your left foot about 3-4 feet back
  3. Right toes turn to face the front while left toes face the side wall
  4. Heels line up
  5. Extend your right fingertips towards the front wall, moving the right fingertips as far away from the right hip as possible
  6. Take the right fingertips to a block, your leg, or the ground
  7. Allow the left fingertips to reach towards the sky, stacking the left shoulder on top of the right shoulder
  8. Repeat second side

Jordan Kersten is an expert with NewboRN Solutions, which has over 75 highly vetted providers for families all in one stop. She focuses on alignment and healthy movement for the joints and specializes in abdominal diastasis (stretching of the abdominal wall during pregnancy). She was certified through YogaOne of San Diego as an Interdisciplinary Vinyasa Flow Yoga Instructor, and is registered with Yoga Alliance. Jordan teaches Vinyasa Flow, Hatha Yoga, Ageless/Gentle Rehabilitation, Hatha, Gentle, Prenatal and Postnatal Yoga.

This is a guest post and all content remains the opinion of the author alone. This post does not replace medical advice you would get from a medical professional.

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