Meryl Streep Yoga Routine To Alleviate That Horrible Neck And Back Pain
After a certain age, we become a bit crunchy, let’s say, instead of old! Our bone structure isn’t the same, and everything starts aching. This means that you’re still alive, and still full of life. If you’re back and neck aches and you think there’s nothing you can’t do about it, well, there will always be yoga!
Meryl Streep, the famous actress from Hollywood, reveals her yoga routine to relieve that aching back. Working on a movie set has plenty of disadvantages, too. Yes, you are famous, and acting can be your hobby, but no hobby goes unpunished.
Meryl Streep reveals on a TV channel about her favorite yoga poses, which were recommended by a native Indian yoga instructor on her trip to Asia.
“There’s no need to tell about how it feels when you suffer from neck and back pain, because that chronic pain doesn’t allow you to do your daily routine job comfortable”, the actress said. But it’s good to know that you can alleviate that pain without medicine.
1. Cow-Cat Pose
Image Credits: Cow-Cat Pose
Come on to your four like babies crawling, and make a table such as your back form top of the table, hands, and feet form legs of the table.
Your arm should be perpendicular to floor and palm straight facing the floor completely.
Knees on floor width apart and look straight ahead.
Begin by Cow Pose: Inhale slowly and draw your belly to your spine and round your back toward the ceiling by making arch through neck and back.
Now move into Cat Pose: As you exhale, raise your chin as you tilt your head backward. Push your navel down and raise your tailbone. Compress your buttocks.
Repeat cow poses while inhaling and cat pose while exhaling out.
2. Child Pose
Image Credits: Child Pose
Sit on heels and touch your big toes together, then separate your knees about as wide as your hips.
Now bend forward slowly and lower down your forehead to the floor.
Keep your arms straight on the floor, palm facing the ground.
Now gently press your chest on the thighs.
Hold for few seconds and come back to normal. Relax
3. Legs Against Wall Pose
Image Credits: Legs Against Wall Pose
Come to near wall, bend your knees.
Put your feet flat on the wall while keeping your elbows down.
Slowly lift your hips up and remain in this position for few minutes.
Bend your knees and press feet on the wall to come in normal position.
4. Triangle Pose
Image Credits: Triangle Pose
Stand straight and separate your feet comfortably wide apart while concentrating on your breathing.
Now keep your right foot outside at 90 degrees and left foot at 15 degrees.
Turn your left feet slightly inwards, make sure your back toes should be at angle 45 degree.
Your body weight should be balanced on your both foot.
Taking a deep breath and bend your body posture to the right, downward from the hips, keeping the waist straight and your left hand to come up in the air while at the same time your right hand should touch the ground. Both arms should be in straight line.
Keep your chest wide open and body should be perfectly bent on sideways, not backward or not forward.
Stretch your left arm in line, keep your head in neutral position and eyes looking straight.
Focus on stabilizing while stretching your body to fullest and take 5-10 long deep breath.
Now relax while dropping arms to your side and feet again in straight position.
Repeat the same thing using other legs.
5. Seated Forward Bend
Image Credits: Seated Forward Bend
Sit straight on the mat with both legs extended in front of you.
Now, Inhale and raise your arms and lean forward to reaches to your toes.
Your arms should rest on the thigh and head down on legs.
Hold for few seconds initially and don’t stretch beyond weakness.
Try slowly and softly if not able to bend. Relax your upper body.
6. Cobra Pose
Image Credits: Cobra Pose
Start by Lying on your stomach on flat surface floor and forehead resting on the floor.
Keep your legs close together, with your feet and heels lightly touching each other against the floor.
Place your palms on the sides under your shoulders, keeping your elbows parallel and close to your torso.
Taking a deep breath, slowly lift your head, chest, and abdomen while keeping your body weight on palms.
Pull your torso back by making an arch with bending of the neck.
Now slowly bring your body back to normal and relax.
7. Downward Facing Dog
Image Credits: Downward Facing Dog
Come on to the floor on your hands and knees, and make the structure like a table.
Move your hands slightly forward of your shoulders.
Inhale and lift your hips up by straightening knees and elbows, forming V shape body.
Keep your hands and shoulders width apart, feet and hip width apart and parallel to each other.
Make sure that your toes point straight ahead.
Now press your hand into the ground and lengthen your neck.
Your ears should be away from inner arms.
Hold this pose for 5-10 long deep breath.
Now exhale, bend the knees and come back to your normal table position. Relax.
8. Standing Forward Bend
Image Credits: Standing Forward Bend
Stand straight with your feet hip-width apart.
Entering the postures with bending your knees, and hands in front feet.
Your chest should touch your thigh and head down.
Relax your shoulder blades and repeat it for 4 -5 times.
9. Bridge Pose
Image Credits: Bridge Pose
Lie down straight on the floor with arms extended along sides and palm down.
Bend your knees while keeping your feet on the floor, width apart and parallel to sitting bones.
Press your feet on the floor and slowly lift your hips up until your neck flattens gently on the floor.
Hold positions for few seconds and slowly lower your pelvis on the floor.
Repeat for 4-6 times.
10. Reclined Spinal Twist
Image Credits: Reclined Spinal Twist
Lie comfortably on the back and open your arms by forming T shape.
Inhale, bend your right knees and lift it on left while your upper body should twist towards the right side, keeping the left leg straight.
Your neck and gaze should be in the same pattern as your upper body.
Press your shoulder blades down towards the mat.
Remain in this position for 4-5
Now come back to normal and follow the same on next side.
Image Credits: Vogue