Yoga exercise for lower back pain. Knees to chest with slow rock pose

Yoga exercise for lower back pain. Knees to chest with slow rock pose

The knee to chest pose is a classical yoga asana with therapeutic benefits for lower back pain. When coupled up with a slow rock either side to side or back and forth, it offers a gentle massage to the lower back that helps relieve pain. It also stabilizes and aligns the spine as your release the weight of your body to the ground. Furthermore, it massages the abdominal organs promoting digestion and detoxification – constipation can worsen lower back pain

How it to do it

Lie on your back with legs extended forward.
Draw your knees towards your chest.
Interlace your fingers and firmly rest them on your shins, to nudge the knees nearer to your chest. This allows your upper and middle back to ground down and for a deep stretch on the lower back.
Hold for 5-10 breaths.

Modifications

For added comfort, you may place a thin blanket under your neck or head.

For a deeper stretch on the lower back, draw your knees inwards and forward towards your chin.

If your belly or chest does not allow you to comfortably draw the knees to the chest, separate your knees slightly wider than hip-width apart.

Benefit comments

1.Strengthens lower back muscles
2.Improves flexibility of upper back and spine
3.Massages abdomen and pelvic muscles
4.Improves function of colon
5.Remedy for painful wind and constipation
6.Massages reproductive organs

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