Yoga exercises are known as an exercise method that helps improve overall health, increase flexibility and reduce stress. Accordingly, some Yoga exercises are very good for stretching bones, making the body more supple and flexible.
The 3 Yoga exercises below that housewives can apply to effectively reduce back pain symptoms as well as improve health.
Trikonasana (Expanded Triangle)
Trikonasana, also known as the extended triangle pose, is one of the basic yoga exercises but is highly effective in stretching bones, especially the spine and muscles in the hips and thighs.
This exercise not only helps lengthen bones but also strengthens muscles and improves balance and posture. Start in a standing position with your legs spread about 1 meter wide.
Turn your right foot out so that your right foot is perpendicular to your left foot. Keep your left leg straight. Inhale, stretch your arms out to the sides parallel to the floor. Exhale, lean to the right, right hand touching right ankle, left hand facing the sky.
Hold this position for about 15 - 30 seconds, while breathing evenly. Return to starting position and repeat with the left side.
Bhujangasana (Cobra)
Bhujangasana (cobra) is a Yoga exercise that helps lengthen the spine, strengthens back muscles as well as helps relieve back pain. This is one of the Yoga exercises that supports the spine and reduces stress in the lumbar region, helping the body stay comfortable during daily activities.
For this exercise, lie face down on the floor, legs straight and hands placed under your shoulders. Inhale, lift your upper body off the floor, keeping your hips and legs touching the ground.
Hold your head high and open your chest. Hold this position for about 15 - 30 seconds, breathing evenly. Then, exhale and slowly lower your body, do this 3 - 5 times.
Paschimottanasana (Forward Bend)
Paschimottanasana (forward bend pose) is an exercise that helps stretch the entire spine and calf muscles. This movement not only helps stretch bones effectively but also reduces stress and anxiety.
Sit straight on the floor, legs stretched forward, toes pointing toward the ceiling. Inhale, raise your arms high, lengthening your spine. Exhale, slowly bend forward, trying to touch the instep or toes with your hands.
Hold this position for about 30 - 60 seconds, breathe evenly, then slowly sit up straight. Do this movement 3 to 5 times.
