Table of Contents
Back strength exercises are important for overall fitness. Your back supports your torso and your legs. The spine should be straight, flexible and supple. Yoga poses for back strength strengthen the muscles that support the spine and help to improve your posture and balance.
This yoga asana stretches the spine and it strengthens the muscles supporting the spinal cord. Lie down on your stomach. Stretch your arms in front of you and join the hands together, join the toes and stretch the legs.
Inhale and lift your arms, head, chest and legs above the ground and keep the rest of the body firmly on the floor. Hold the pose for 5 seconds, relax and repeat to complete 5 rounds.
Sit down on your knees with legs folded at the back. Keep your toes close together and open the heels, place your hips on the heels. Keep your spine straight and arms placed along the sides.
Lift your hips and heels while keeping your toes on the floor. Hold the ankles with your hands. Inhale and bend your neck and head backwards, protrude your waist upwards. Hold the pose for 5 seconds. Exhale and come back to starting position. Repeat 3-4 times.
Sit down in the same position as mentioned above. Raise your hips and stand on your knees. Cross your arms across the chest. Inhale deeply and bend your head and neck backwards and stretch your waist outwards. Hold the pose for 3-5 seconds, relax and come back to starting position. Repeat 3-5 times.
Shalabh asana engages all the muscles around your legs, arms and spine. It is the most relaxing and effective yoga pose for back strength.
Lie down on your stomach and place your feet close together. Fold both your hands to form a fist and place them under each thigh. Keep your chin on the floor. Inhale and lift both the legs as high as you can. Keep your chin placed firmly on the ground and look at the floor. Hold the pose for 5 seconds. Relax and repeat 3-5 times.
Reverse Shalabh asana in the counter pose of the above mentioned asana. This pose works on the upper part of your back. Lie down in the same position as mentioned above.
Place your arms behind the back and hold your hands from the wrists. Inhale and lift your head and chest at about 6-8 inches above the ground. Fix your gaze in front of you and hold the pose for 5 seconds. Relax and repeat 5 times.
Dhanur asana or the bow pose boosts flexibility in the spine. It improves the range of motion and your posture and balance. Lie down on your stomach, fold your knees and place your heels on the hips. Keep your knees and feet close together. Hold the feet from ankles with your hands.
Take a deep breath and lift your knees and thighs above the ground. Simultaneously lift your neck, head and chest above the ground. Your arms should be stretched and the back curved like a bow. Hold the pose for 10 seconds. Exhale and come back to starting position. Take 2-3 normal breaths and repeat to complete 3-5 rounds. People suffering from lower back pain can perform Dhanur asana with single leg alternately.
Lie down on your back; spread your arms along the shoulders. Fold your legs and place your feet near the hips. Inhale and raise your body from the waist while keeping the buttocks and shoulders firmly on the ground. Hold the pose for 3-5 seconds, exhale and come back to starting position. Repeat 8-10 times for back strength.
Chakra asana makes the spine supple and flexible. It prevents age related back problems and helps you to maintain an upright posture. Lie down on your back and fold your legs. Place the heels close to your buttocks. Fold your arms backwards and place the hands upside down near your shoulders. This way you are able to maintain balance.
Inhale and lift your chest, waist and hips above the ground. Keep your feet and hands flat on the floor. Your weight should rest on your feet and hands. Stay in the pose for 3 seconds. Slowly lower your waist and come back to starting position. After taking 2-3 normal breaths repeat 3 times more.
In case you are suffering from sciatica, slip disc or severe leg pain, you must consult the doctor before practicing yoga poses for back strength
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