BACK PAIN More than 65 million Americans suffer from back pain. It's one of the most common reasons people seek medical care. Stress is a major factor in back pain and most back pain can be helped or prevented through regular exercise, including yoga, which has been shown to reduce stress.



A Yoga Solution to Help Relax the Back and Spine

All postures and exercises are best done on an empty stomach and in loose comfortable clothing.

•Play soft music if that helps you relax.

• Set a timer for so you don't have to check the time.

• If you can practice Legs-On-The-Chair Pose 2 times a day – first thing in the morning and again before bedtime. Consistency will help you build healthy habits!

Back Pain

Legs-On-The-Chair Pose
To come into the pose - Lie on the floor with your lower legs on a chair so that your calves form a 90-degree angle with your knees and hips. Relax completely for 10 minutes. This is a gentle pose for relaxing the muscles of the back, hips and pelvis. Try it first thing in the morning when you get out of bed; at the end of the day before supper or make it the last thing you do before going to bed at night..

Option for comfort and ease in Legs-On-The-Chair Pose

Place an eye bag or folded washcloth over your eyes.
Place a pillow or blanket under your head or neck for extra comfort
• Place a pillow or blanket under your knees if that increases your comfort.

Legs on the chair pose To come out of the pose - Keep your head on the floor. Inhale and raise the arms overhead. Exhale and bring both knees into the chest. Place the hands behind the thighs and pull both knees gently toward the chest - you should feel a good stretch in your low back (Knees to Chest Pose). If that is uncomfortable, spread your knees wide and press the right knee toward the right armpit and the left knee toward the left armpit. Hold for 20 - 30 seconds. Breath slowly. Roll over to one side and rest there for a few breaths. Slowly come up using your arms to help you into a comfortable seated position.

Contraindication: late stage pregnancy