Following a back injury, it is difficult to return to a regular routine. A lot of time is spent trying to heal and strengthen your back. Stretching, relaxing and managing stress will help heal any back pain.
Restorative yoga poses use gravity to release muscular tension without strain in the hips or back. During these restorative poses, deep breathing allows for oxygen to flow, which sends red blood cells throughout the body, improving circulation and leading to faster healing. In fact, an increasing amount of high school and universities are implementing restorative yoga into their sports programs. Their goal to not only strengthen muscles, but to prevent injuries. Continue below to read 5 common restorative yoga poses.
Supported Childs’ Pose
The goal is to try and become as comfortable as possible. This can be achieved in many ways. The most popular form of restorative childs pose is practiced by using a bolster. If one is not available, you can use a yoga block under your head and a blanket for support under your hips. Stay in this position for 5 – 7 minutes. Breathe deeply.
Legs Up the Wall Pose
Find an empty space on a wall. Most practitioners place a folded blanket along the wall, where you will be laying, for lower back support. Lay down on your one side with your hips against the wall. Try and scoot as close as possible so your sit bones are touching the wall. Turn over onto your back and lift your legs up to lean straight against the wall. Make sure the blanket is folded up under your sacrum. Stay in this position for 5-7 minutes. Take slow deep breaths.
Find an empty space on a wall. Most practitioners place a folded blanket along the wall, where you will be laying, for lower back support. Lay down on your one side with your hips against the wall. Try and scoot as close as possible so your sit bones are touching the wall. Turn over onto your back and lift your legs up to lean straight against the wall. Make sure the blanket is folded up under your sacrum. Stay in this position for 5-7 minutes. Take slow deep breaths.
Supported Bridge
Lay flat on your back with your knees pointing up and your feet flat on the ground. Grab a yoga block and turn it on the shortest side. Place that yoga block under your sacrum. Stay in this position for 5 minutes. Remember to breathe.
Lay flat on your back with your knees pointing up and your feet flat on the ground. Grab a yoga block and turn it on the shortest side. Place that yoga block under your sacrum. Stay in this position for 5 minutes. Remember to breathe.
Restorative Fish
This pose uses two blankets. Lay on your back with a rolled up blanket under your shoulder blades. Place the second blanket under your head for support. Rest your arms off to the side and breath deeply.
Reclining Butterfly Pose (Supported)
Lay flat on your back with your feet on the ground and your knees pointing up. Start to fan your knees outward while keeping your feet together. Grab two blocks to place under each knee. Lay there and breathe deeply. Hold this post for 5 minutes.
Lay flat on your back with your feet on the ground and your knees pointing up. Start to fan your knees outward while keeping your feet together. Grab two blocks to place under each knee. Lay there and breathe deeply. Hold this post for 5 minutes.
We hope these poses help you relax and loosen up. Remember, these should not be substituted for treatment. It is encouraged that you see a doctor or physical therapist if pain worsens or continues.