I did a survey six months ago among my offline yoga students. I asked them what physical problems troubled them the most. Most of them had problems with their back, so when the courses started in September I had a yoga course for back problems. It filled up immediately.
Maybe the reason for so many having back problems is that we don´t move enough, exercising, walking or in another way move our body. Our job is more sitting still than it used to be. Lot of us is sitting in front of a screen all day long.
So today I want to give a quick health tip for you out there, that sits in front of the computer, having back and shoulder pain.
These yoga poses you can do on a chair. If you sit on a chair, sit in the front of the chair with your feet straight under your knees with your spine straight.
Sit in Easy Pose with your legs crossed. Take hold of your outside ankles with both hands. (If you prefer sitting on a chair place your hands flat, palms facing down on your thighs.) Inhale as you flex your spine forward and lift your chest up, arching your back forward. Exhale as you flex your spine backward and tilt your pelvis back. Keep your head and chin level while keeping your neck still. Continue this movement 1-3 minutes. Relax and rest for a couple of minutes.
Good for the lower back, opens up the ribcage and is also good for the breathing.
Sit in easy pose. Lift your both shoulders straight up. As you inhale start to roll your shoulders back and down. As you come down exhale roll them up and forward. Continue at a slow pace in big circles. Continue for 1- 3 minutes. End with an inhale as you lift the shoulders and hold for 15 seconds. Exhale and relax.
Relaxes the shoulders.
Hope these yoga poses help you with your back and shoulders.
Another great tip is to only sit for 20 minutes at a time. After 20 minutes stand up, walk a little bit and get a glass of water (it´s so easy to forget drinking water during the day) or whatever you need to do.
Let me know how these yoga poses work for you in the comments below.
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Helen Kåselöv is a yoga teacher and yoga therapist and the founder of Healing from within with yoga & food (former Yoga for Endometriosis & Pelvic pain). Helen has a history of severe endometriosis and is today helping women with endometriosis, PCOS, uterine fibroids and other pelvic pain online, with yoga, nutrition and other lifestyle changes. Using yoga both as a tool in different kinds of healing programs, pain management, yoga has become the foundation in her work. “Yoga can help you in so many ways: Physically, mentally, spiritually and as a personal development tool.”