Here below are 7 poses which helps to relax your back.
Please do not hesitate to exercise them now or this evening.
SAVASANA
First of all, put some blanket or exercise mat under your body to protect you from cold or hardness of the floor.
The warm carpet is as well perfect.
Lie on the mat flat comfortably on your back.
Try to make your neck and shoulder muscles relax.
Rest your arm on each side of your body and have a gap as wide as mat between your legs.
Hand should face upward.
Eyes should be closed.
Start to breath deeply and realise it.
Now try to feel your body and its parts.
Try to make synchronization between your body and breathing. Fully connect with your body.
You can hold breath after each inhale for 3-4 seconds and after each exhale.
It can be practiced between 5-10 minutes. It can also be practiced for 20-30 minutes.
Please try not to fall asleep. Keep your awareness into your body and its state. With each inhale realise where in your body is tension or stiffness and with each exhale release this tension, let it flow out from your body.
This position is best for relaxation and for meditation. It calms our nervous system and reduce stress.
It can normalize blood pressure, relaxes heart and relax muscles tension.
HAPPY BABY POSE or Ananda Balasana
Lie on the mat or carpet, but back of the neck should be flat on the ground.
This pose gently brings a greater awareness to the hip joints and lower back. it stretches and opens hips and lower back.
With an exhale, bend your knees into your belly and chest without any pressure.
Bend legs in knees and stretch your arms.
Reach tailbone toward the ground.
Inhale, grip the outsides of your feet or toes with your hands
(if you have difficulty holding the feet directly with your hands, hold calf muscles or grab around the ankles)
Open your knees slightly wider than your torso, then bring them up toward your armpits.
Position each ankle directly over the knee, so your shins are perpendicular to the floor. Flex through the heels. Gently push your feet up into your hands (or the belts) as you pull your hands down to create a resistance.
Breath deeply.
Release your body with each exhale more and more.
Do it for 5-7 minutes.
Contraindications and Cautions
Pregnancy
Knee injury
Neck injury, support head on a thickly folded blanket
CHILD POSE or BALASANA
Bend on your knees and stretch your upper body forward.
Stretch your hands forward and put your forehead on the ground.
Breath freely and deeply.
Realize your back and release it continuosly with each breath.
Exercise for 5-10 minutes.
LEGS TO WALL
This exercise is deeply relaxing.
Lie on mat or carpet. Take something comfy.
Lie close to wall and put your legs on wall.
Spread widely your arms.
And breath and enjoy this position.
It helps to reduce muscles tension.
KNEES TO CHEST or APANASANA
Lie on mat or carpet.
With inhale bring your knees to chest and relax.
Do not push this time, just freely stretch your lower back.
Breath deeply and release all the accumulated tension.
ONE KNEE TO CHEST or APANASANA
Lie down on back on mat or carpet.
Bring with inhale one knee to your chest.
Stretch hip a little and hold leg on shin.
Deep breath, inhale and exhale.
HERO POSE
Begin kneeling with the thighs perpendicular to the floor, and the knees a little narrower than hips distance
Separate the feet slightly wider than the hips, with the tops of the feet flat on the floor
Extend the big toes straight back and firm the outer ankles into the midline
Inhale, lengthen the spine; exhale,lower the hips partway to the heels with the torso leaning slightly forward
Take the thumbs behind the knees and drag the skin and flesh of the calf muscles toward the heels
Lower the sitting bones between the heels and sit upright
Spin the inner thighs towards the floor and descend the roots of the thighs
Make sure the big toes continue to reach straight back and that the outer ankles haven’t bowed out
Align the crown of the head directly above the pelvis
Draw the heads of the upper arms back in line with the side body while softening the front ribs
Rest the hands in the lap or palms down upon the thighs
Hold for 5 breaths to 5 minutes
To exit come on to All-fours and then take Adho Mukha Svanasana to stretch out the backs od the knees