Minute yoga: simple back stretching pose to fight back pain

Simple yoga poses that work as a natural remedy to fight back pain — one of the most common pregnancy symptoms.

Preparation
Find a steady chair that can hold your weight and enough space to stand about 1 meter from the chair and lift your arms straight up.

Follow these three steps:

Step 1: Stand an arm’s length away from the chair, and keep your feet far apart by the width of your hips.

Step 2: Slowly bend your torso down, keeping your legs straight, and place your hands on the chair. Stretch your back as much as you can.

Step 3: If you are physically flexible or have been doing yoga regularly, try bending down further to place your head on the chair so your back can stretch even more. If you can’t, hold the position in step 2. Stay in the position you are comfortable with and breathe in and out calmly 5 times.

Then, slowly get back to the standing position.

Keep in mind that you need to be extra careful during any form of exercise. If any pose makes you feel pressure or pain, do not continue doing it.

About Mali yoga
All Mali yoga poses and instructions were developed in collaboration with the team of specialized prenatal yoga instructors from Yoga & Me. Special thanks to our yoga instructor, Miss Kwanjai.

For more info about Yoga & Me, visit their website.