Jeisa Chiminazzo

Nowadays, kids as well as adults, are spending more and more time in front of a computer. Sitting in an uncomfortable position very often results in back pain or other more serious back issues. What is really important here is that you act fast, from the first warning signs. The most common warning sign is just a simple, cutting pain in your lower back. So, that’s the time when you should consider changing your lifestyle and maybe visiting your doctor. I say “maybe” because if you see that you aren’t on the right path early, you can undo your mistakes on your own by doing exercises or trying other methods.

This article will show you an effective way of getting rid of back problems; that method is yoga.

If you want to correct your posture, feel better, feel stronger and do all of that while having fun – then yoga is the right method for you.

How Can Yoga Correct Posture?

Multiple studies have shown that yoga can indeed fix posture and not only that! In those same studies, it has been shown that yoga can even reverse hyperkyphosis. Before I begin talking about how and why let’s check the benefits you might get from doing yoga for your back because that is what’s the most interesting to people.

So, if you do yoga for your back issues (and if you start doing it frequently, you won’t just be doing it because of your back, but because of how good it feels), you might experience the following:

• Feel way better – Both medicine and psychology confirmed that people who have a strong back and a healthy posture are happier, more confident, and have lots of energy.
• Extend your life – As you get older, your back and other bones will be more likely to fracture. It is proven that people who have good posture live longer and have healthier bones.
• Eliminate back pain – Also a well-known fact is that people who are flexible and who are doing exercises similar to the ones you find in yoga, don’t have back pain.

I don’t know about you, but this was enough to convince me to start doing yoga.

How to Do Yoga for Your Back?

There are certain poses in yoga that target specifically back muscles and other muscles and joints which are responsible for posture (shoulders, abdominals, neck, etc.).

Doctors and yoga instructors usually advise the following yoga regimen:

First Week:

– You will be doing a sequence of exercises and poses that are able to open up your chest and head. This will correct the posture of your head and also prepare your back for what’s coming.

Second Week:

– You will be doing poses that will activate your core. Activating your core will be a building block for exercises that are strictly for your back. Also, a strong core means that you will have better support for your back.

Third Week:

– You will be doing exercises and poses that are targeting back muscles and joints. Your pain will be gone after you strengthen those muscles with yoga poses for your back.

And that would be it. Yoga is a fun way of fighting back pain!

For most of us, creating habits and routines that create more mindfulness, affects productivity positively, and promotes happiness. These are all keys to success in achieving greater peace of mind. Sometimes it can be hard to juggle all the factors and people in our lives and find the time to stick to specific routines or practices, but developing habits that set you up for greater tranquility in your life doesn’t have to become a daily two-hour event. Below are some easy and efficient ways to set yourself up for success and allow you greater ease in finding more peace and effortless joy in your life.

1. Set An Intention For Your Day: Getting clear on how you want your day to look and feel like, what you may need more of, or what you need to your focus is a simple five-minute practice that can help to center and ground you as the day is beginning to unfold. This practice may be difficult at first, and you may have time connecting with what you really need or want for your day, but as you continue to take a few moments each morning to check in with yourself, it will begin to get easier to identify your current feelings and desires. Your intention for the day can be as simple as “more moments of stillness” or “more moments of laughter” or can be something more specific that relates to anything going on in your life. Either get a journal for your daily intentions, make a note in your phone, or simply let it become a mantra that you can repeat to yourself throughout the day for a moment of encouragement or a centering back to yourself. 
2. Make Your Bed: The mindful act of making your bed and cleaning up your personal space can help set you up for a day of productivity and allow you to feel accomplished. No matter how the rest of the day goes, you know that you’ve already ticked one action off your to-do list and can breathe a little easier knowing you have a clean, beautiful space to come home to. 
3. Practice Yoga: Take five to ten minutes each day to practice yoga and connect breath to your movement for your mental and physical health. Experiment with different yoga flows or postures that help you to relieve tension in your body and lower cortisol levels. It may be best for you to practice in the morning to help you wake up and loosen up or you may want to practice at night, either after work or before bed. There are plenty of resources online for you to explore the practice of yoga, and you may enjoy incorporating a few moments of meditation for greater mindfulness. 
4. Create Space For Yourself: Take a moment or two each day just for you. Do something that brings you joy, and that allows you to connect to yourself. Maybe you treat yourself to coffee or spend a few extra moments in the morning to listen to a podcast or your favorite song. When you take a bit of time each day to do something nice for yourself, you give back to yourself, which creates more joy and peace that you can then extend to others. 

Chaturanga is a cornerstone pose of yoga, and many variations can be applied to fit your level of practice. But before you start altering this asana (pose), it is important to know the basics and the proper way to move through this asana, as it is often linked within the flow of other poses.

Chaturanga offers many benefits to the practitioner of yoga, such as:

• Strength to the arms, including that of the wrists
• Helps with the alignment of the spine
• Improves your sense of balance
• Tightens the abdominal muscles 

If you are newer to yoga, you will likely hear a few phrases that your instructor will speak to the class that will accompany this move, so it is important to know what it is required of you to do. Chaturanga is a pose that often follows Downward Dog, and is also included within the Vinyasa that the teacher will have you do. It is a transitional pose and so can often be overlooked as not being that important. 

The best way to understand the positioning of this pose is to practice it on its own in a step-by-step manner in order to better understand how to incorporate it within the flow of your Vinyasa.

Where To Start?

High Plank is a great place to start as it teaches you how to stack your body parts properly. Your shoulders are to be stacked above your wrists, and your core is to be engaged. Your legs are elongated and strong, while your feet are on the pads of your toes. 

The next step is to prepare yourself to move forward and in a downward motion at the same time. Make sure that your elbows are tight by the sides of your abdomen, shift your weight forward so that you are now more on the tips of your toes. Your shoulders are now past your wrists and are no longer stacked.

Making sure to keep your arms tight against your body, slowly lower your whole body towards the ground. Your core muscles should still be engaged and remember to breathe. You will stop when your shoulders are now aligned with your elbows, and your arms are in the shape of an “L.” Once you have reached this position, you will pause and hold it. Continue to engage your core and keep your gaze slightly ahead of you. 

After The Pose

If you are continuing with your practice, you can push back up to Upper Plank and proceed through the process again. If you need a break, you can lower down to the mat and move back into Child’s Pose to catch your breath and allow your muscles a chance to rest. If you are continuing with your Vinyasa, you can move into Baby Cobra or Cobra, and then move back into Downward Dog. 

Chaturanga is practiced many times throughout a Vinyasa Flow, and it is important to understand all the elements that go into it. Once you feel confident, you can push your limits further by adding an extra push up following the pose before you move into Cobra. You will realize you have the proper alignment down when it starts to feel more attainable, and you may be able to stay in the position for longer than before. Keep at it, and you will find your power within.

Yoga Nidra is a growing trend for a restless society. Yogis who are always anxious to move onto the next thing in front of them can lose out on the holistic peace that yoga has to offer. Many individuals already know that rest is a fundamental element of an active yoga practice. However, yogis often breeze through the resting poses at the end of a sequence in order to move on to more important things in their daily life.

This more relaxed form of yoga focuses solely on the relaxation and rest that is supposed to accompany a well-balanced practice. Yoga Nidra helps to calm the mind while relaxing the body for a conscious rest experience that brings peace into your daily life.

Because this type of class setting and yoga practice is unique from a heat-building sequence designed for fitness, many yogis aren’t sure how to dress for this class. What can you do to make sure that you’re prepared for your first yoga Nidra class?

Dress for Comfort

Which one of your yoga outfits is the most comfortable? Because yoga Nidra is focused more on rest and gentle postures, yogis won’t necessarily need to wear the most supportive clothing or the coolest outfits. You won’t build much heat so you should consider what yoga pieces you own that are the most comfortable.

Perhaps you prefer a long, flowing tank top with compression pants. Other yogis may favor a bulky sweatshirt with yoga pants or a crop top with high-waist Capri leggings. There really is no right or wrong solution when you get dressed for this type of yoga class. The only key is that you must be comfortable enough to relax.

Be Sure to Wear Plenty of Layers For Warmth

If you’re used to heat-building sequences found in more rigorous forms of yoga, you may find yourself freezing in a yoga Nidra class. This isn’t the time to bust out the workout clothing that you plan to break a sweat in. You won’t need any breathability or mesh inserts in your yoga Nidra outfit.

Wear several light layers so that you can take them off and on as you move through the sequences. This also allows you to be prepared for any variation in temperature in an unfamiliar yoga studio. If you aren’t sure whether you’ll be hot or cold, light layers allow you to comfortably adjust to both possibilities.

Don’t Be Afraid To Bring a Blanket

The goal isn’t for you to take a nap on your yoga mat, but it may not be a bad idea to bring a blanket. Laying in savasana for an extended period of time can lower your body temperature an uncomfortable amount. Instead of focusing on relaxing, you may find yourself focused on keeping your shivering to a minimum.

With a blanket, you can ensure that your mind will stay focused on the breath and the relaxation that you’re desperately seeking.

Yoga Nidra can be a beneficial addition to most yoga practices, allowing yogis to stop and focus on rest as an act of self-love and compassion. With these essential tips on coming prepared, you’ll be better able to focus on your upcoming yoga class.