Back pain is one of the many problems a woman faces in daily life. She never talks about it because there is so much important work to do. You can’t let back pain keep you from fulfilling your responsibilities. Am I not right, ladies?

The reason I know all of this is because, as a woman, I face it too. And most of the time I take it for granted too. We are all humans with the same tendencies to make the same mistake over and over again. But, let’s make sure we don’t do this again. Rather, let’s deal with that by using the simple yoga poses that you can do anytime.

Downward dog pose

This iconic pose is known to rejuvenate the entire body just by stretching. Not only will it help you stretch your back, but it will also help you open your chest and build upper body strength. All you need to do is start with a tabletop position and lift your hips in such a way that your body forms an inverted V position.

• Breathe as you extend your shoulder blades to help stretch and relax your upper back.

• Distribute your weight evenly on your hands and feet.

• Begin to slowly lift your hips and straighten your legs.

• Keep your head and neck relaxed and your inner thighs back.

• Breathe while holding the position for four to eight breaths.

• To release, bend your knees and lower your hips to table position.

Child’s posture

The child’s pose is the most amazing way to relax. Crush the body, mind and spirit. Gently stretches the lower back, simulates digestion, and simultaneously massages and tones the abdominal organs.

• Therefore, start by sitting with your hips resting on your heels.

• Keep your knees together or slightly apart to feel more comfortable.

• Lean forward and place your forehead on the floor along with your arm above your head and your palms facing down.

• Breathe slowly and deeply. Hold the position while pressing your belly against your thighs as you inhale.

• To release, place your palms under your shoulders and return to a sitting position.

Upward facing dog pose

This is a back bending yoga pose that not only lengthens, but also straightens the spine, torso, and arms along with the shoulders. It is an important part of the sun salutation that helps build strength, improve posture and digestion. Energizes the body and provides immense relief from fatigue.

• Begin by lying on the floor looking down. Spread your legs behind you and spread them a few inches apart.

• Place your hands on the floor next to your lower ribs and inhale while pressing your hands firmly against the floor.

• Straighten your arms and gradually lift your torso and legs a few inches off the ground.

• Engage your leg muscles to keep your thighs off the floor.

• Hold for 30 seconds, but avoid straining for a deeper backbend.

• To release, exhale and slowly lower your body and forehead toward the mat. Rest and then repeat this pose five to six times.

So dear women, all you need is 15 minutes from your busy schedule to follow these three wonderful yoga poses. Don’t miss out on this opportunity to start something that can change your life. If you have any better ideas, please share them with us. Your contribution will be greatly appreciated!