Yoga Exercises for Beginners – How to Get Rid of Back Pain!

Back pain workout build muscles sitting position

If you’ve been sitting in front of the computer all day, you probably know the problem – back pain. The reason for this is very simple – muscle loss due to insufficient exercise. Neither running nor cycling help here – just the following Yoga exercises. Attention – it is always advisable to find out from the yoga trainer in advance whether the exercises are suitable for you.

Yoga exercises against back pain – cat hump

at home exercises to build back muscles

The first of the Yoga exercises against back pain is called kitty hump. Support yourself with your hands and knees in a quadruped position. Remain in this position for 5 seconds before starting the exercise. Then inhale, lift your head up, and arch your back down. Exhale, lower your head down and arch your back up. Repeat the exercise at least 10 times.

Yoga Exercises for Beginners – Nakrasana / Crocodile

Katzenbuckel Beginners train to stay fit

Nakrasana / still called crocodile / is one of the most popular Yoga exercises For beginners: Lie on your back, bend your legs and place them to the left. At the same time, slowly turn your head to the right. Then put your legs to the right, and the head – to the left. Breathing – exhale as you put your legs to the left / right, and inhale as you come back to the starting position.

Yoga exercises train the back muscles

Exercises train hands arms legs muscles

Lie on your back – then hug your knees and inhale slowly. Raise your head and try to touch your knees with your forehead. Remain in the position for 15 seconds. Exhale slowly and lower your head down while still holding your knees. Repeat the exercise 10 times. At the end you can sit down again.

Yoga exercises for beginners – stretching exercises 

Practice yoga at home to prevent back problems

Sit on the floor and stretch your legs forward. Spread your arms backwards – prop up with both hands. Slowly lift your legs and hips first to the left, and then to the right.

Stretching exercises help with back pain

Lying position asanas train back muscles at home

These Yoga exercises can be performed on a yoga mat. Give yourself time to warm up and exercise 10-15 minutes before work and at the end of the day.