Learn how to do yoga stretches to get relief from lower back pain and sciatica. Perform this upward dog yoga pose to relieve your acute back pain. This upward dog pose stretches your upper body and relieves fatigue. This yoga pose is also known as urdhva mukha svanasana is beneficial for people suffering from asthma. This yoga asana is also an excellent workout for lower back pain
Start the upward facing dog yoga pose by lying on the tummy and stretch the arms out. Keep the palms pressed into the ground and then push against the palms, gently lifting the chest just as much as you can.
Walk the palms in and then push up a little bit.
Stay a few breaths and then walk the palms in, moving higher and higher each time.
Make sure to keep your shoulder relaxed and don’t creep up near your ears.
Relax the shoulder by pushing into the palms, straighten the arms and allow the shoulders to move away from the ears.
Repeat once more if you can.
Make sure the hips don’t rise up, but just the spine and then slowly lower down.
Rest for 30 seconds.
Then bring the palms back onto the ground, push into the palms, keep your arms straight, inhale and reach one arm up. Exhale, reach the palm down and inhale with the opposite arm up.
Exhale, bring the arm down and repeat all over again if you are comfortable.
Make sure not to put too much weight on the hips. Your back should feel nice, strong and sturdy and both hip bones are still aligned.
Release, take a break and they try with both arms reached up.
Inhale, lift the arms up and exhale while bringing the arms down.
Then try lifting your arms up, holding 3 to 5 breathes. Inhale, hold, exhale and release.
To come out of the posture, keep the knees wide apart, walk the arms and bend forward relaxing the forehead down.
If your back is really tight, remember to do a counter pose to relax your back after the yoga asana practice.
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