Downward-Facing Dog
[6]
Start on your hands and knees.
Child’s Pose
[7]
Start on your hands and your knees, says Cullis.
Cross your left ankle over your right thigh.
Flex both feet and hug your legs toward your body.
Send your breath down into your hips and lower back.
Hold for 10 to 20 breaths, and repeat on the other side.
Step your feet wide into a straddle position, aligning your heels roughly under your wrists.
Turn your right toes to face the top of your mat and angle your left foot slightly inward.
Engage your core as you reach your right arm and torso forward, creating length through your side body.
Place your right hand on the ground or a block outside your right ankle.
Gaze up toward your left thumb or straight ahead, depending on your necks comfort.
Tuck your toes to help you stabilize and hug your lower abdomen up and in.
With your exhale, arch your back and round into Cat pose.
Press the ground away and tuck your chin to your chest.
Inhale to Cow pose and exhale to Cat pose.
Keep going one breath per movement for 10 rounds or more.
Return to your hands and knees.
Beginner TipAs you move with your breath, notice what your body calls for.
Lie down on your stomach, touching your forehead to the mat.
Slide your palms back so that your thumbs are in line with your lowest ribs.
Keep your gaze down at your mat and your neck neutral.
Hold for one to five breaths and repeat two to three times.
But, especially as a beginner with back pain, its smart to be cautious.
While yoga can be great for back pain, there are some risks to be aware of.
The Takeaway
Jennifer DAngelo Friedmancontributed to this report.
She is a married mother of four and loves the circus that is her home!
She has family all over the world, and loves to travel as much as possible.
McCoy has written for publications like Remedy Health Media, Sleepopolis, and Expectful.
She is passionate about health education and loves using her experience and knowledge in her writing.
