Twisting plank pose
Benefits: Works the entire oblique muscles at the side of your body, both superficial and deep. It is also great for getting your heart rate up and warming your body.
- Start on all fours with your hands shoulder-width apart directly under your shoulders.
- Inhale, tuck your toes under and straighten your legs so you’re in one diagonal line from your head sloping down to your feet. (A)
- Exhale and tuck your chin in slightly. Keep the back of your neck long like there’s an invisible straight line from head to spine.
- Engage your abdominals and core, drawing them towards your spine. Keep breath even and long.
- Round your upper back to broaden and spread your shoulder blades apart.
- Root your palms into the floor with your fingers fanning out, elbows straight but not locked.
- On an inhalation, engaging your core and keeping your Plank stance steady, twist your body to bring your right knee up and under your body towards your left armpit. (B)
- With control, repeat with your left leg bending and left knee coming to your right armpit. (C)
- Do 10 alternating poses, keeping that stance steady.
- Rest and repeat.
Beginners: Make sure you start slowly with 3-5 reps before building up to the full sequence.
12 Yoga Poses For Back Pain To Find Some Relief
Cat and Cow Pose (Chakravakasana)
Start on all fours with knees under hips and wrists under shoulders. As you inhale, drop your belly to the floor, allowing your lower back to arch deeply and your shoulder blades to slide down your back. Exhale and lower the tailbone, rounding the lower, middle, and upper back before finally lowering your head. Breathe deeply and slowly, and use all your breath to move. Try starting with five reps, and adding more if that feels good.
The cat-Cow pose increases flexibility in the neck, shoulders, and spine. This move also stretches your hips, back, abdomen, and chest muscles. Strengthen your spine. During this stretch, activate your tailbone and relieve tension in your neck and upper back.
Downwards dog yoga (Adho Mukha Svanasana)
Step closer to the ball of your foot and lift your hips, then release your heels toward the mat. It is perfect for helping to ease the pain in your back after a long day at the office.
The downward dog activates muscles throughout your body, particularly in the back body, including, heels, calves, hamstrings, glutes, hips, and lower back.
5 yoga postures which are great for teenage girls
Puberty can be tough. Your body is suddenly changing, and your mind needs time to cope up with the new things. It can get overwhelming. Having someone to share your thoughts and doubts with, someone to confide in, a friend, parent, or sibling can be beneficial. And if you are not comfortable sharing your feelings, join a yoga class to release all the bottled up unwanted emotions and thoughts.
Yoga is a great tool not just to develop good posture and flexibility but also for empowering young girls to keep self-doubt and low self-esteem at an arm’s length. Let’s take a look at the benefits of yoga and some of the yoga postures that are immensely helpful for teenage girls.
Benefits of yoga for teenage girls
1. Reduce anxiety
2. Improve focus and concentration
3. Boost self-image
4. Build up confidence and will-power
5. Develop self-discipline
6. Physical fitness and flexibility
7. Develop a positive attitude and enthusiasm
Best yoga postures for teenage girls
Adho Mukha Shvanasana (Downward Facing Dog)
Teenage girls are really conscious about their bodies. We do not realize it but often to hide our feelings and safeguard ourselves from the outside critical world we start rounding the shoulders. It’s as if instinctively we are closing the heart to protect it from getting hurt. Downward dog helps opens the shoulders and develop a straight and long spine. By correcting the posture, it also improves breathing. So you are more comfortable and confident with yourself. This posture really helps to clear the mind and bring it to a calm state. Hold each yoga position for a few breaths initially (5-6 breaths) and gradually increase the time to 2-3 minutes. Once you come out of the posture, relax in balasana to feel the calming effect of this posture on your mind.