Yoga
10 minute fat-burning yoga workout
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.
Yoga
12 Yoga Poses For Back Pain To Find Some Relief
Cat and Cow Pose (Chakravakasana)
- Instructions
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.
- Benefits
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)
- Instructions
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.
- Benefits
The downward dog activates muscles throughout your body, particularly in the back body, including, heels, calves, hamstrings, glutes, hips, and lower back.
