| Back pain is the third most common reason for | | | | the right and reach your left arm away from you. |
| consulting a doctor in Britain and is closely related to | | | | Breathe deeply and allow your body to relax. Stay in |
| poor posture, stress and tension. | | | | this pose for 3 - 7 rounds of deep breaths. Relax. |
| If you spend a large part of your day sitting at a desk, | | | | Repeat on the opposite side. |
| working on a computer this, places a lot of strain on | | | | 3. Hands and Knees Twist On your hands and knees. |
| your body, particularly your neck and lower back | | | | Arms directly under your shoulders. Slide your right |
| muscles. | | | | hand over a few inches to your right, so it is in under |
| When you stand up, have you noticed your back | | | | your breast bone. Breathe in and lift your left arm out |
| muscles are sore, stiff and achy? | | | | sideways, and up towards the ceiling, palm facing |
| A Simple Yoga Sequence To Increase Flexibility In | | | | away. Push your right hand into the floor, opening your |
| Your Lower Back Muscles | | | | shoulder, as you reach up and back with your left |
| Yoga is great exercise for bad-back sufferers. | | | | hand. Look up at your left hand. Take 3 - 5 rounds of |
| The following simple yoga sequence can be done | | | | deeps breaths. Relax. Repeat on the opposite side. |
| easily when you get home from work. You do not | | | | 4. Easy Seated Twist Sit on the floor. Sit up tall on top |
| require any equipment. All you need is a quiet space, | | | | of your sitting bones and lengthen your spine. Place |
| preferably bare feet and to loosen any close fitting | | | | your right hand fingertips to the floor behind you. |
| clothing. | | | | Straighten your left leg out in front of you and place |
| This sequence will give your back an overall stretch | | | | your left elbow outside the right leg. Try and keep your |
| and particularly help to release stiffness and tension in | | | | right hip forward to keep your hips level and your |
| your lower back. | | | | lower back stable. Breathe in and as you exhale, |
| If you suffer from a serious back condition, please | | | | gentle turn from above the lumbar spine to look over |
| consult your GP before you start these exercises. | | | | your right shoulder. Stay in pose for 3 - 5 rounds deep |
| Take care to listen and work within the limits of your | | | | breathing. Allow the out breathe to flow through the |
| body. | | | | body and to soften and support you as you twist. |
| 1. Reclined Twist Lay on your back on the floor on a | | | | Relax. Repeat on the opposite side. |
| comfortable surface. Squeeze both knees towards | | | | 5. Leg To Chest Bends Lying on your back, bring your |
| your chest. Flex both feet, and lengthen your tailbone | | | | right knee up towards the chest. As you exhale, hold |
| away from your body. Rest your left arm on the floor, | | | | behind your knee with both hands and exhale. Gently |
| with the palm facing up. Drop your knees to the floor | | | | bring the knee closer to your chest. Hold the leg |
| on your right as you lift your shins off the floor. Turn | | | | steady for 3 -5 rounds and focus on your lower back. |
| your head, in the opposite direction, to look towards | | | | Gently place your foot back on the floor. Relax and |
| your straighten arm. Stay in the pose for 3 - 7 rounds | | | | repeat with the left leg. |
| of deep breathing. Relax and repeat on the opposite | | | | If you suffer from stiffness or lower back strain, |
| side. | | | | regular practice of these simple yoga exercises helps |
| 2. Cross-legged Twist Still laying on the floor, cross | | | | to relieve tension and soreness. Give them a go. I'm |
| your right thigh over your left thigh. Drop your legs to | | | | sure your back will appreciate the stretch. |