After my fall last year, my running alignment has been greatly affected and has not been able to get back to a good form. Although I do practice yoga once a while but never thought that it can actually help to improve my back condition. Actually practicing yoga helps not only with your body alignment and increase flexibility, it is also good for better posture and breathing.
Here are some of the Yoga poses which I found was really useful to alleviate your back pain, especially so for the modern office workers.
Credits to Website:http://bit.ly/2z3OABb : By Breaking Muscle.com
Yoga Pose 1: Hamstring Stretch
Simply lie flat on the ground facing up, if you have a stretch band use it , if not just take a long cloth or towel, hook it over the ball of one of the feet. Use both hands grab on to the towel, slowly pull the towel towards you keep both legs straight. Keep your tail bone down. You will begin to feel some strain and pain at the back of your thighs or the hamstrings.
Do not over hold the towel towards you, just gently pull it towards you. Hold the towel towards you for about 2 minutes, relax and repeat for the other leg.
Yoga Pose 2 : Two Knee Twists
This easy exercise can be done any where with a nice flat ground. Simply lie flat on your mat, raise your leg up 90 degrees to the sky. Bend your knees so that your shin is parallel to the ground and twist your lower body to one side, make sure your upper body is still intact on the mat. Stretch out your opposite side hands out and stretch . Repeat this for the other side.
Yoga Pose 3: The Sphinx or Cobra Pose
To many this is not something new, lie flat on the ground, your legs can be closed or opened behind you. Put the palms on your side at chest level. Slowly push yourself up, make sure that your elbows are not flared out and keep them by your side. Keep your head looking forward in a gaze. Keep your shoulders down when you push yourself up. Keep in that position for about 1 -2 minutes.
Yoga Pose 4: The Pigeon
The Pigeon is really one of my weakest movements, I am unable to do a good full pigeon because of the strains and stress that I impose on my hamstrings and back due to running. Basically sit down on the mat, one leg behind you, the other leg bend into a 90 degrees in front of you ( you will be surprised that this is not and easy feat). Try to keep your body as upright as possible. Keeping your hands on both sides of your hips. If you cannot manage an upright position, just keep your body up to which level is comfortable for you. Stay in this position for 1-2 minutes. Then lay your body forward onto the ground, place your head on the arms folded in front of you. For the more flexible people, they can even stretch out the front feet into a full forward split.
Yoga Pose 5: Thread the Needle
Actually this pose is not as fancy as it sounds , it simply means lying on the ground hold both legs up into the sky. Cross one leg over the other in a Bend. Slowly hold the both legs close to you. When it is feeling the most strain, just hold on for 1-2 minutes.
Relax and let go, then repeat on the next leg.