Winter often intensifies joint and back aches, making yoga an effective tool for relief. These poses focus on improving flexibility, circulation, and reducing stiffness.
Here are seven yoga poses to relieve joint and back aches in winters:
Balasana (Child Pose): A comforting stretch that eases tension in the back and shoulders.
Child’s Pose (Balasana): A gentle stretch for the lower back, hips, & knees. Kneel on the mat, stretch your arms forward, & rest your forehead on the ground. Breathe deeply to release tension.
Cat-Cow Stretch (Marjaryasana-Bitilasana): This dynamic movement warms up the spine & relieves stiffness. Alternate between arching your back (Cow) & rounding it (Cat) while on all fours.
Downward Dog (Adho Mukha Svanasana): Strengthens and stretches the spine, hamstrings, and shoulders. Begin in a plank position, lift your hips, and form an inverted “V” shape.
Cobra Pose (Bhujangasana): Opens the chest & stretches the lower back. Lie on your stomach, place your hands under your shoulders, & lift your chest while keeping your pelvis grounded.
Bridge Pose (Setu Bandhasana): Relieves lower back discomfort & strengthens the glutes. Lie on your back, bend your knees, & lift your hips toward the ceiling.
Seated Forward Bend Paschimottanasana): Eases stiffness in the spine and hamstrings. Sit with your legs extended and reach forward toward your toes.
Butterfly Pose (Baddha Konasana): Opens the hips and relieves tension. Sit with the soles of your feet together and gently press your knees toward the ground.