Even less flexible practitioners can increase circulation to their backs with yoga.
Many people suffer from back stiffness and pain due to prolonged periods of sitting, improper lifting or poor posture. Stretching and increasing circulation to your back through yoga might be the remedy you've been seeking. By focusing on developing balance and strength, certain yoga poses can help stimulate circulation to your back and spine, which might help alleviate chronic back pain, according to Gaiam Life. If you experience pain or strain during these poses, stop and seek medical attention if necessary.
Back Bends
You might think that back-bending yoga poses seem difficult, but performing specific gentle back bends can usually be safe for most people with lower back issues, says yoga instructor Jean Koerner in an interview with Women's Health. Yoga back bends increase circulation to your back and spine and help stretch the front of your chest and shoulder area. To get a feel for backbends, you can try the Baby Cobra pose, an easier version of more advanced backbending poses like Full Cobra or Upward-Facing Dog. Lie on your stomach with the palms of your hands next to your chest resting flat on the floor. Inhale and lift your head, shoulders and chest slightly off the floor using your back muscles, not your arms. Stay here for a few breaths, then release and rest your upper body on the floor.
Forward Bends
As the name implies, forward bends are the opposite of back bends, in that you round your spine forward to stretch and elongate your spine. There are many forward bend variations, but the Standing Forward Bend is a beneficial pose for counterbalancing the Cobra. It also improves circulation to your back and helps lengthen your spine, according to Kulreet Chaudhary, MD, in a post for the Oz blog. Stand with your feet hip-width apart. Relax your shoulders and align your head and neck with your spine. Inhale, and on your exhalation, bend forward, reaching your hands toward the floor. Rest your hands on your shins, ankles or the floor if possible. Stay here for five breaths, then slowly return to a standing position.
Twists
Yoga twists are performed in standing, supine or seated positions. Not only do they help improve back circulation, they also release tension, increase feelings of calmness and lengthen the spine, according to Yoga Point. While there are many twist variations, such as the Full Spinal Twist, you can perform a simple seated twist in a chair. Sit in a chair with a low back, if possible, and plant your feet firmly on the floor. Raise your right arm overhead. Exhale and bring your right arm to the back of your chair, or to your back by your buttocks if your chair has a high back support. Twist to the right. Rest your left hand on your outer right thigh. Look over your right shoulder. Release and repeat on the opposite side.
Inversions
Inversions can be challenging postures, such as Headstand, that usually involve bringing your head lower than your heart. Inversions don't just improve back circulation, they improve circulation to your entire body and calm the nervous system. The Downward-Facing Dog pose is an inversion that most beginners can practice with relative ease to relieve spinal tension, increase circulation and alleviate feelings of stress, says yoga instructor Paul Gerard in an article for Global Oneness. Start on your hands and knees, with your head and neck in a neutral position. Slowly press your buttocks up toward the ceiling by straightening your legs and arms. Press your heels into the floor if your hamstrings are flexible. Your body should resemble an upside-down V. Relax your head and neck and broaden your chest. Stay here for several breaths, then return to your hands and knees.
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