Relieve Your Back Pain in 8 Minutes with These 8 Yoga Poses


We spend the majority of our day in the office, chained to those chairs like they are a part of us. It is so embedded in our daily lives that we forget that after all that sitting we should stretch out our muscles.

However, most of us don’t really have the time or energy to exercise after work. That is why we have compiled a list of 8 yoga poses that you can do in 8 minutes to not only improve your posture, but also improve your overall health.

Stretching isn’t so bad in the end, and 8 minutes of your time to benefit your health doesn’t sound bad at all. Also relieving you of back pain that you might have is a wonderful bonus.

Yoga is generally beneficial for our mental and physical state. Not only will it keep our body in shape, but also relax us and give us a free and fresh mind and spirit.

Many people are considering, if not already replacing, yoga instead of regular gym sessions, since the entirety of the body benefits from it, not only the muscles and core strength.If you are one of these people, whose jobs are strictly connected to a chair your body is probably stiffened and you have back pain.

This is perfectly normal, since you aren’t physically active, but if you choose not doing anything to exercise those muscles in any way, you are risking some serious complications as a result of your lack of physical activity.

Start with these yoga exercises and say goodbye to the back pain, the stiff body and the tight hips. The only thing you need is a yoga mat, a positive mindset and approach and several minutes of your busy schedule.

Thread the Needle Pose

Lay on your back on the mat, with your knees bent and feet flat on the floor. Cross the right ankle over your left knee.

Pull the left knee towards the chest, while keeping your hips on the ground and lowering your back pressing into the yoga mat. At the same time, you should be threading the right hand between your legs.

Clasp your hands under the left knee so you can further engage the knee into a deeper stretch. Keep the right knee open in order to stretch out the hip and don’t forget to take deep breaths.

Hold this position for about 30 seconds on each side.

Happy Baby Pose

Lie on your back on the mat and pull your knees towards your chest. Put your hands on the inner arches of your feet and open your knees as wide as possible.

Press your feet into your hands while also pulling down the feet and keeping your back pressed into the mat. Take deep breaths and held this position for 30 seconds.

Butterfly Pose

Sit on the mat with your knees bent and your hands placed by your sides. Bring the soles of the feet together allowing the knees to open out to the side.

Open your knees using your leg muscles and bring them closer to the floor as you possibly can. You should feel your inner thighs from the stretching. Pull your feet closer inwards in order to increase the stretch.

Frog Pose

Get down on all fours, keeping your hands placed under your shoulders and your knees on the mat. Widen your knees until you feel a stretch on the inner thighs.

Make sure the ankles are in line with your knees, while keeping your calves and feet grounded all the time. Lower the forearms down if you can. Hold this position for 30 seconds.

Half Pigeon Pose

Start in a runners lunge position with your right foot forward and both your hands placed on the mat. Slide the front foot towards the left hand with most of the weight and then lower your knee to the right hand side.

Put the outside of the right calf on the mat, making it parallel to the front of the mat. Lower your back knee very slowly and shin to the ground.

Square the hips to the front of the mat, keeping your arms straight and your hands flat on the ground.For a more intensive stretch, lower down your forearms and lower down to lay over the front leg.

Hold for 30 seconds and repeat the pose for the other side. If this is uncomfortable for you, stick to the Thread the Needle pose.

Fire Log Pose

Site on the mat and cross your left leg in front of you. Grab the left ankle and pull it to a place of the right knee, using your arms for assistance.

If your hips are too tight, lift the right knee from the floor, keeping your hips opened and your knee low. In order to increase the stretch, walk the hands forwards.

Hold for 30 seconds and repeat the pose for the other side.

Low Lunge

Just like with the Half Pigeon pose, being with a runners lunge with the right foot forward and the hand on the side of the front leg. Lower your back knee to the ground and lift your chest and arms up, while resting with your hands on the thigh.

Make sure the abdominal muscles are fully engaged and your back isn’t arching. To increase the stretch, reach the arms over the head and lean forward.

Hold for 30 seconds and repeat for the other side.

Crescent Lunge

And again, begin with the runners lunge, keeping the knee lifted. Bring your hands off the mat and on the front thigh.

Square your hips while making your hips sink lower.Reach the arms up over your head, engaging the abdominal muscles.

To increase the intensity of the stretch, lengthen through the back leg and continuously sink and square off the hips. Hold for 30 seconds on both sides respectively.