Minute yoga: simple chair pose to fight back pain

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

This is the most simple pose for back pain, as it requires very little space; you can even do it on your work desk.

Preparation
Find a steady chair that you can sit on one side and put your whole feet on the ground.

Follow these four steps:

Step 1: Sit, using half of the space on the chair, and plant your feet firmly on the floor. Then, slowly lift your arms straight up while taking in a deep breath.

Step 2: Turn your torso to the right, use your hands to hold on to the back of the chair, and turn your head all the way to the back while breathing out slowly. Hold this position for 5 breaths before turning back to the front. You might feel some tension on your back.

Step 3: Turn your body the other way around such that the back of the chair is now on your left. Repeat the 1st step.

Step 4: Turn your torso to the left, use your hands to hold on to the back of the chair, and turn your head all the way to the back while breathing out slowly. Hold this position for 5 breaths before turning back to the front. 

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 with 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.