8 Yoga Poses Which Relieve Back Pain and Can Be Done in 8 Minutes!

Half Pigeon Pose

How to Do Half Pigeon Pose - YouTube

Position yourself in a runner’s lunge. The right foot needs to be placed forwards and both of your hands need to be on the mattress on each side of the foot. Make sure that the bigger part of the weight is on the hands and slide the front foot above toward the left hand and move the knee downwards to the right.

The outside part of the right calf needs to be placed on the mat. Make sure it is parallel with the front of the mattress. In a slow manner, lower the shin and the back knee towards the floor. Your hips need to be squared as much as possible. If you want to try a more moderate version, your hands should be flat on the floor and the arms straight.

To intensify the stretch, try lowering down to the forearms, or even lower than that. The stretch should be felt in the glute and on the outside of the right hip. Remain in this position for 30 seconds at the minimum.



Double Pigeon Pose

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Position yourself on the mattress, cross your legs and put the left leg in front. Take hold of your left ankle with your hands and pull the ankle in a gentle manner so that you can place it above the right knee.

In case the hips are very thigh, lift your right knee from the floor a little. However, if the hips are more open, the knees will go lower. To make this stretch more intense, move your hands slightly forward. Remain in the position for 30 seconds at the minimum.

Low Lunge

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Position yourself in a runner’s lunge. Put your right foot forwards and the hands need to be on each side of the mattress. Reduce the shin and the back knee to the floor. Raise your arms and chest up very carefully. Your hands need to be placed on the front thigh and they need to be resting.

Make sure that your abdominals are engaged and that the back is not arched. To make the stretch more intense, raise your hands over your head and bend forwards in a gentle manner. Be careful not to arch the back. Remain in this position for half a minute.



Crescent Lunge

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Position yourself in a runner’s lunge, but keep the knees raised. In a slow manner, remove the hands from the mat and bring them towards the front thigh. Make sure that the hips go lower as you move the hips towards the front of the mattress.

While you are engaging the abdominals, your arms need to be places overhead. Put your focus on lengthening throughout the back leg and continue deepening the stretch. Remain in this position for half a minute on each side.