A strong back is much needed to protect your spine and avoid back pain, which can easily show up with long working hours, spending hours on the computer or by simply not paying attention to our posture.

Here are 5 yoga poses to ease back pain and relieve the aches.

1.       Up dog:

Lie on your stomach with your feet tops touching the ground. Place your palms on either side of the chest, elbows bent almost touching the sides of your rib cage. Now, press your palms to smoothly lift your upper body, making your elbows straight. Ensure your knees are off the ground slightly, so only your hands and tops of the feet are touching the ground. You should feel a slight pull on your spine. Breathe in the position for 5 deep breaths. Repeat 3-5 times.

2.       Floating Triangle:  

Stand on the mat, feet apart, right foot pointing sideways and your left foot pointing front. Lift your hands straight up and lean your torso forward over your right leg, keeping both sides of your torso long. Lower your right hand down onto your shin or ankle. Turn your head to look straight at your left finger tips.  Stay for at least 5 deep breaths. Repeat with your left leg forward.

3.       Cat Pose:

Start by being on your hands and knees, with your feet tops touching the floor. Your knees should be directly below your hips and your elbows straight and perpendicular to the floor.  Round your spine towards the ceiling, as you exhale, make sure your shoulders and knees are in position. Let your head release towards the floor. Inhale as you move back to the starting position.

4.       Bridge Pose:

Lie on your back with your knees bent, foot on placed firmly on the floor. Exhale as your press your inner feet and arms actively into floor and lift your tailbone upward. Lift your hips off the floor keeping your things parallel. Extend your arms to help you stay stable. Keep your knees directly over the heels; lengthen the tailbone toward the backs of the knees. Try to stay in the position for 20-60 seconds. Release the pose as your exhale.

5.       Bow:

To do this yoga position, lie face down on your yoga mat. Bend your knees with your feet facing the ceiling; hold your ankles with your hands as your lift your torso off the ground. Keep knees at a hip-distance for better balance.  Breathe for 5 deep breaths, repeat 3-5 times.

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