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If you accept a bad back, alleviation yoga may be your answer. In accession to adequate your mind, the poses can relax your back.

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“Restorative yoga isn’t your boilerplate yoga class,” says Kelsey O’Bannon-Hahn, who teaches alleviation yoga at Ananda Holistic Movement Studio. “The convenance is actual affable and adequate and is decidedly able at abating aback pain.”

Here are four poses that advice affluence aback pain.

Props: two bolsters, mat, blankets (optional)

Pose: Put two bolsters on both abandon of the mat. Lay collapsed on the mat in amid the bolsters. Keep your accoutrements collapsed award up on the mat. Lift and bend your larboard leg, bringing it beyond your anatomy and abode it on the yoga bolster on your appropriate side. Blow actuality 3-5 min and echo with the added leg on the added side.

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If you ambition to elongate the amplitude alike more, you can abode a absolute on top of anniversary bolster.

Benefits: this affectation stretches both abandon of the lower back, abatement astriction in that area, which can action aback affliction relief. The affectation additionally improves breathing.

Related: Do This Affectation Before Bed for a Added Restful Night’s Sleep

Props: bolsters, block, mat

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Pose: Abode a bolster erect to the mat at the top. Lay on your high aback on the bolster with your arch affecting the mat. If it’s afflictive for your neck, blow your arch on a block or added bolster as a headrest. Extend your legs out in advanced of you and abode addition bolster beneath your knees for support. Keep our accoutrements out continued to your sides.

Benefits: Stretches the high aback while aperture up the chest. This leads to beneath aback affliction and bigger posture.

Related: The 10 Best Yoga Props You’ll Actually Use

Props: beeline backed dining allowance or metal chair, mat

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Pose: Lie on your aback on the mat, agreement your lower legs on the bench of the chair. Your legs should be alongside to the floor. If the armchair is too short, add bankrupt blankets until it’s the adapted height. Abode your accoutrements award up at an bend abroad from your body. Allow your lower aback to relax into the floor. Visualize all of the astriction melting from your back.

Benefits: Releases astriction stored in the back. Allows for affable stretching.

Props: bolster, mat

Pose: Abode a bolster lengthwise assimilate the mat. Kneel on the attic in the average of the mat and blow your toes together. Move your knees until they’re accessible as advanced as your hips. Lean advanced and hug the bolster. Your anatomy and arch should be comatose on the bolster.

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Benefits: Gives a affable amplitude to your lower aback and hips. Relaxes your spine, which can aftereffect in beneath pain.

Related: 10 Benefits of Alleviation Yoga

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