Lower Back Yoga Stretch
The lower back is one of the most commonly injured parts of the body, and can be a particular challenge to stretch. This yoga stretch targets the lower back and hips, and can help to ease tension and pain.
To begin, stand with your feet hip-width apart. Hinge at the hips and fold forward, reaching for your toes or the ground. Keep your spine long and your neck relaxed. Hold for a few deep breaths, then slowly rise back to standing.
If you can’t reach your toes, you can use a yoga strap or towel to help you. Loop the strap or towel around your feet and hold on to the ends, then hinge at the hips and fold forward.
This stretch can be performed daily, or several times a week.
15 Minute Yoga Stretch
for Runners
There are many benefits to adding a yoga routine to your running program. Yoga can help improve flexibility, strength, and balance – all of which are important for runners.
Here is a 15-minute yoga routine that you can do before your next run:
1. Sun Salutation A (Surya Namaskar A) – This sequence of 12 poses is a great way to warm up your body.
2. Downward Dog – This pose stretches your hamstrings and calves, and helps to open up your chest and shoulders.
3. Triangle Pose – This pose stretches your hips, hamstrings, and groin.
4. Camel Pose – This pose stretches your back and chest.
5. Child’s Pose – This pose is a great resting pose that helps to stretch your hips, thighs, and lower back.
6. Warrior I Pose – This pose strengthens your legs and glutes, and stretches your hips and groin.
7. Warrior II Pose – This pose strengthens your legs and glutes, and stretches your hips and groin.
8. Extended Triangle Pose – This pose stretches your hamstrings, calves, and hips.
9. Half Camel Pose – This pose stretches your back and chest.
10. Chair Pose – This pose strengthens your legs and glutes.
11. Garland Pose – This pose stretches your hips, thighs, and ankles.
12. Mountain Pose – This pose helps to improve balance and focus.
If you have time, you can also add in some of the following poses:
Bridge Pose
Crow Pose
Fish Pose
Happy Baby Pose
King Pigeon Pose
Puppy Dog Pose
Sphinx Pose
To get the most out of your yoga routine, be sure to focus on your breath. Try to inhale and exhale slowly and deeply, and hold each pose for a few breaths.
If you’re new to yoga, be sure to consult with a yoga instructor before starting a routine.
Stretches With A Yoga Ball
A yoga ball is a great way to add a new dimension to your stretches. By using a ball, you can add instability to your stretches, which forces your muscles to work harder to maintain balance. This can help improve your flexibility and balance.
Here are a few basic stretches that you can do with a yoga ball:
1. Hamstring stretch. Sit on the ball with your feet flat on the ground. Lean forward, keeping your back straight, until you feel a stretch in your hamstring muscles.
2. Quadriceps stretch. Stand with the ball positioned between your back and a wall. Lunge forward, bending your knee, until you feel a stretch in your quadriceps muscles.
3. Chest stretch. Sit on the ball with your back straight. Cross your arms over your chest and lean forward until you feel a stretch in your chest muscles.
4. Triceps stretch. Sit on the ball with your feet flat on the ground. Lean forward and extend your arms behind you, keeping your back straight, until you feel a stretch in your triceps muscles.
Yoga Stretch Lower Back
The lower back is a complex area that is often injured. Many people suffer from lower back pain, which can be caused by a variety of factors, including muscle tension, poor posture, and disk problems. Yoga can be a helpful way to stretch and strengthen the muscles in the lower back, and can also help to improve posture and relieve pain.
The following sequence of yoga poses is designed to stretch and strengthen the muscles in the lower back. It can be done either as a sequence, or individually as needed.
Cat-Cow Pose:
This pose helps to stretch and warm up the muscles in the lower back. Start on all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale, and arch your back up and look up at the ceiling. Exhale, and round your back and tuck your chin, looking at your belly button. Repeat 10-20 times.
Puppy Pose:
This pose helps to stretch the muscles in the lower back and the hips. Start on all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale, and raise your hips up and back, bringing your chest towards the floor. Exhale, and tuck your chin, bringing your chest towards your knees. Hold for 5-10 breaths.
Bridge Pose:
This pose helps to stretch the muscles in the lower back and the hips. Lie on your back with your feet flat on the floor, hip-width apart. Place your hands on the floor by your sides. Inhale, and lift your hips up off the floor, pressing your feet into the floor. Hold for 5-10 breaths.
Cow Face Pose:
This pose helps to stretch the muscles in the lower back and the hips. Sit on the floor with your legs crossed. Reach your right arm across your body and reach your left hand behind you. Hold for 5-10 breaths, then switch sides.
Standing Forward Bend:
This pose helps to stretch the muscles in the lower back and the hamstrings. Stand with your feet hip-width apart. Bend at the waist and reach for your toes. Hold for 5-10 breaths.
Garland Pose:
This pose helps to stretch the muscles in the lower back and the hips. Sit on the floor with your legs crossed. Reach your right arm behind you and reach your left hand forward. Hold for 5-10 breaths, then switch sides.
Happy Baby Pose:
This pose helps to stretch the muscles in the lower back and the hips. Lie on your back with your legs bent and your feet together. Hold your feet with your hands and pull them towards your chest. Hold for 5-10 breaths.
These yoga poses can help to stretch and strengthen the muscles in the lower back, and can help to improve posture and relieve pain.
Yoga Stretch Strap
is an important tool to help you maintain the correct alignment in poses and achieve the deepest stretch.
A yoga strap is a long, thin piece of cloth or nylon webbing that is used to assist in stretching. It is an important tool to help you maintain the correct alignment in poses and achieve the deepest stretch.
The strap can be looped around your foot, ankle, or thigh to help you reach the correct position in poses such as Downward-Facing Dog, Camel, and Triangle. By providing support and leverage, the strap can help you to hold the pose for a longer period of time, deepening the stretch.
The strap can also be used to help you balance in poses such as Tree and Half Camel. If you find yourself wobbling in these poses, loop the strap around the foot of the raised leg to provide more stability.
The yoga strap is a valuable tool for any yoga practitioner, regardless of experience level. When used correctly, it can help you to deepen your stretches and improve your alignment, making your yoga practice safer and more effective.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
