3 Kundalini Yoga Spine Exercises to Help Ease Back Pain
/ Asana
Back pain can be excruciating. Stress, long work hours, and exercise can all lead to this physical complaint. The moment it hits, you naturally want relief. Thankfully, there are Kundalini Yoga exercises for back pain. Regardless of your skill level, you can tap into this technology and experience remarkable relief. Let’s delve into three options now.
How to do Cat-Cow
One of the most powerful Kundalini Yoga exercises for back pain is the cat-cow pose (Marjaryasana). This is a simple pose that most beginners should find easy.
Preparation
- You will need a yoga mat before you get started. Get into table-top position on all fours with your knees a hip-width apart.
- Your arms and legs should be perpendicular to the floor with your shoulders above your wrists and your hips above your knees.
- Point your fingers forward and look straight ahead.
Pose
- Breathe in through the nose and lift your chin to tilt your head back.
- Move your navel down and lift your tailbone so your back is curved.
- Breathe out through the nose and drop your head. Relax your tailbone so your back arches.
- Slowly transition between these movements for 1-3 minutes.
To finish
- Breathe in and then apply Root Lock.
- Breathe out and sit back on your heels.
- Slow your breath and feel the energy flow. Focus on your third eye.
Modifications
- If you have neck pain, you may want to drop down to your elbow or wrists to avoid pressure.
- Similarly, if you have neck pain, avoid tilting your head during the movements.
How to do Side Twist
Next up, the side twist is perfect when it comes to Kundalini Yoga for beginners. The directions are accessible for people of all levels and help relieve pain.
Pose
- Start by sitting on your heels.
- Move your hands to your shoulders, with your fingers in front of you and your thumbs behind.
Breathing
- Breathe in through the nose and twist your spine to the left.
- Breathe out through the nose and twist to the right. Move your head along with your body.
- Start to feel the rotation in your spine. Ensure that your arms are parallel to the ground and move as smoothly as you can.
- Keep moving for between one and two minutes, or repeat 26 times.
To finish
- Breathe in, hold your breath, and apply the Root Lock. Breathe out, relax, and enjoy the sensation of the energy circulating.
Modifications
- If you prefer, you can also do this Kundalini Yoga exercise while standing.
How to do Spinal Flex
The final Kundalini Yoga exercise for back pain is the spinal flex. Take a few moments to complete this particular movement.
Pose
- Start by sitting in Easy Pose. Hold your ankles.
Breathing
- Breathe in through the nose while flexing your spine forward. You should ensure that your head is straight and shoulders are relaxed. Avoid moving your head.
- Breathe out through the nose and relax your spine.
- Continue with these movements and deep breathing. You should feel the energy pulse through your spine. As you breathe out, feel the energy moving to your third eye.
- Carry on for one to three minutes, or repeat up to 108 times.
To finish
Breathe in deeply, hold your breath, and apply Root Lock. Next, breathe out and relax. Take a moment to sit in peace and allow the energy to circulate around your body and spine.
Ready to learn more about Kundalini Yoga? Read our simple introduction here.
