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The yoga Rx – Fitness – MAZSIGHT Healthy Living

The yoga Rx

Put away your pills and strike a pose. These 4 moves help ease back pain, indigestion and more.

Back Pain Rx

Just 10 to 15 minutes of daily practice can help keep your back free of pain by stretching and strengthening the muscles that support your spine and by increasing blood circulation.

Moving Child's Pose

1. Come to your hands and knees, your wrists aligned with your shoulders and your knees aligned with your hips.

2. On an inhalation, gently arch your back, lifting your chin slightly and opening your chest, while pointing your tailbone toward the sky. Keep the back of your neck long

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1 of 8 Image courtesy of Natural Health Magazine

Moving Child's Pose

3. On an exhalation, draw in your belly and round your lower back. Relax your head and arms; stretch your hips back toward your heels to come into Child’s pose. Stay there for 1 full breath.

4. Repeat 6 times.

More: The emotional roots of back pain

2 of 8 Image courtesy of Natural Health Magazine

Headache Rx

Learning how to breathe deeply and correctly can prevent stress headaches as well as lessen the severity and duration of those that have already begun. Yoga postures can open tight areas in the chest or abdomen that may inhibit your breathing.

Modified Forward Bend

1. Stand facing the back of a high-backed chair and place both hands on it.

2. Take a few steps away from the chair and hinge forward from your hips so your torso is horizontal to the floor. Lengthen your spine and bend your knees slightly.

3. Keeping your ears aligned with your upper arms and your elbows straight, lengthen along the outsides of your arms and rib cage.

4. Keep your tongue, throat and eyes relaxed. Breathe deeply and slowly, holding the pose for 10 breaths. Take a few steps forward to the starting position and repeat as needed.

More: Yoga for headaches

3 of 8 Image courtesy of Natural Health Magazine

PMS Rx

Yogis believe that menstruation is associated with a downward energy called apana vayu; postures like backbends and hip openers incorporated with gentle movement promote apana vayu and are said to boost circulation to the reproductive organs and help relieve any symptom-causing stagnation there.

Reclining Bound-Angle Pose

1. Lie on your back with 2 folded blankets under your hips and lower back, your knees bent and your feet flat on your mat. Keep your ankles together and aligned with your knees, and your arms by your sides with your palms turned down.

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4 of 8 Image courtesy of Natural Health Magazine

Reclining Bound-Angle Pose

2. On an exhalation, let your knees open; on an inhalation, bring them back together. This boosts the circulation to the pelvis area.

3. Repeat 6 times, and after the final repetition, keep your knees apart. Stay here, breathing deeply for 20 full breaths.

More: 5 herbs and minerals to balance hormones

5 of 8 Image courtesy of Natural Health Magazine

Indigestion Rx

Yoga activates digestion and elimination and helps balance agni, the digestive fire.

Seated Spinal Twist

1. Sit on your mat with your spine tall and your legs straight out in front of you.

2. Cross your right leg over your left, placing your right foot flat on the mat close to your left knee. Bend your left leg to bring your left heel next to your right hip.

3. Place your left hand on the mat beside your left hip. Press down through your hips and up through the crown of your head to lengthen your spine. If this is uncomfortable, extend your left leg in front of you on the mat.

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6 of 8 Image courtesy of Natural Health Magazine

Seated Spinal Twist

4. Inhale as you bring your right hand up, then exhale as you rotate your torso to the right and reach your right arm behind you. Place your right fingertips on the mat and wrap your left hand around your right knee to clasp the top of your right thigh. If your lower back rounds, sit on a folded blanket.

5. Relax your shoulders downward, and press your chest up and open. Stay here for 1 minute, then slowly release and switch legs and arms.

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This article about yoga originally appeared on NaturalHealthMag.com.

7 of 8 Image courtesy of Natural Health Magazine

Jason Weisberger

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