Relieve and Prevent Back Pain with SUP YogaJanuary 18, 2018
Stand Up Paddle Yoga to relieve pain for all office ladies. Just only 6 easy Stand Up Paddle Yoga poses, the shoulder and back pain would disappear.
Sitting on the chair all day long could lead to back pain especially in office workers. Both from sitting on the chair for a long time and gazing eyes on the computer screen are the cause for tired in the neck, back, and shoulders. We believed that all the salarymen/women have experienced these problems.
Now let WeSUP introduces you to meet the Stand Up Paddle Yoga exercising. With the combination of Yoga and Surfboard, seems like difficult? However, let us get you to know and accustom you to it a little bit.
We would like you to try all the 6 Stand Up Paddle poses. No matter that you are a pro or newbie, you could follow these steps easily. Just get your Paddle Board (Stand Up Paddle Board) and go to the swimming pool or any other similar area. Stand Up Paddle Yoga is not just something not familiar with.
6 Basic Stand Up Paddle Poses to relieves back pain from sitting for a long time
🎯 Pigeon Pose
✔ Start with kneeling on the paddleboard near its head, above the board centre to leave the area for leg stretching.
✔ Pull your right leg to the front and stretch your left leg to the back.
✔ Put your palms on the paddleboard, flank them at the right side knee.
✔ Stretch your body up straight with both shoulder parallel. Look forward to the front.
✔ Straight you back and look up, focus on your natural breath. Stay in this pose for 1 minute.
This pose would help stretch and relax you back and shoulder muscle from pain and fatigue.
🎯 Sphinx Pose
✔ From the Pigeon Pose, put your hands on the paddleboard to help balancing.
✔ Stretch you right foot to the back and close to your left leg, foot tips close to each other.
✔ Lie prone with you face close to the board, both hand upside down on the paddleboard. Put your elbow on your palms on the paddleboard, parallel to your body.
✔ Lift your upper body slowly and hold like that, look up. Your body would stretch 90 degrees with the back.
✔ Focus on your natural breath. Stay in this pose for 2 minutes.
The climax of this pose is your elbow and your palms must be on the paddleboard, parallel to your body all the time.
The pose would help stretch and relax your lower back muscle and helps blood flow to your lower back.
🎯 Cobra Pose
✔ From the Pigeon Pose, put your palms on the paddleboard, lateral to your body around the waist.
✔ Separate your legs a little bit, let your instep close to the paddleboard to help balancing.
✔ Use both hands push your body up from the paddleboard as much as you can.
✔ Stretch your elbow straight, look up to the back. Eyes up, and bent both your shoulder and chest.
✔ Focus on your natural breath. Count 1-3 and repeat this pose from step 1 to the end for 5-6 times.
The climax of this pose is your arms must be stretch straight, push your body up from the paddleboard as much as you can. Your legs and hip have to be close to the paddleboard as much as possible too.
The pose would help increase the body and spinal cord flexibility includes kidney and excretory system.
🎯 Child’s Pose
✔ Start with kneeling on the centre of the paddleboard. Sit on your heels, breath deeply. After that, lift both arms up and dovetail both hands above your head. Then straight your body up.
✔ Bow your body and crouch to the paddleboard. Stretch your arms as much as you can.
✔ Bow you body as much as you can, let your forehead reach the paddleboard. Straight your hands up your head and lay them down on the paddleboard.
✔ Stay on this pose and focus on your breath for 5-6 times. Or draw your arms lateral to your body and turn aside. Stay on this pose and focus on your breath for 5-6 times
✔ Push your body up slowly to step 1 and repeat the pose for 2-3 times.
The pose would help stretch your back and shoulder muscle. Also, helps relax your shoulder to hip muscle.
🎯 ท่าแมว และ ท่าวัว (Cat – Cow Pose)
✔ From the Child’s Pose, kneeling on the centre of the paddleboard. Put both hands on the paddleboard in the crawling pose with your arms straight.
✔ Separate both knees as same as your shoulder range, parallel your back with the paddleboard.
✔ Head up and bent your waist as much as possible. Stay in this pose for 3-5 breathing time. The pose called Cat Pose.
✔ After that, bow your head down and put your chin close to you chest. Bent you back up and head down as much as you can.
✔ Exhale and get your stomach close to the navel, bend your chest down then look up. Repeat the pose for 3-5 times. The ending pose called Cow Pose.
The pose would help exercise you back, waist and hip muscle also stretch your spinal cords.