Do you wish to have a stronger back? Unfortunately, our way of life doesn’t permit us to exercise much, but you can still progress by following some easy yoga tips.
People might believe that yoga helps you unwind mentally, but we all know this is untrue. Yoga is available for relaxation and fitness whether you are a fitness model or desire a stronger back. Additionally, people have been practicing yoga since ancient times.
Yoga has been our saving grace for many chronic ailments and problems. We bring you the eight yoga stretches for a stronger back! Moreover, these yoga poses will take a little of your time and will give you the results you are looking for.
Bhujangasana – भुजंगासन (Cobra Pose)
The cobra pose is one of the best yoga poses for people with repeated complaints of back pains. Additionally, this yoga posture for strengthening your muscles might enhance your chest and collarbones. However, it is important to correct your postures to maintain the flexibility and health of your spinal area.
How to do it:
Step 1: Spread your mats and lie down on them, keeping your body stretched.
Step 2: Next, keep your legs together and ensure the front of the foot is pressing against the floor.
Step 3: Place your palms down under your shoulders.
Step 4: Start lifting your upper body by applying pressure with your hands, then assume the low cobra position.
Step 5: You must raise your head higher by using your lower back muscles once you feel stable in the low cobra posture.
Step 6: Maintain a slight upward facial tilt.
Be sure to breathe deeply and keep moving because you don’t have to be static all the while!
Setu Bandhāsana – सेतु बंधासन (Bridge pose)
Bridge posture is merely a straightforward, easy backbend pose. Additionally, it will aid in loosening the muscles in your back and abdomen. Furthermore, it makes you feel calm and prepared for approaching poses.
How to do it:
Step 1: Please lie down on your back on a yoga mat and bend both your knees. Ensure your feet are flat on the ground and in line with the hips.
Step 2: Place your hands flat on the ground with your arms at your sides.
Step 3: Try to bring your feet closer to your hips while applying strong pressure to your feet and palms.
Step 4: Exhale through your nose as you raise your hips. Continue lifting your hips and keep your head firmly on the ground.
Step 5: Now, you need to try and touch your feet with your hands on the ground. If not, you can interlace both your hands together.
Ardha Uttanasana – अर्धउत्तानासन (Half-forward bend pose)
During a half-forward bend, your hamstrings, calves, and your torso are the main areas of focus. In addition, it also allows proper spinal alignment and stretching.
How to do it:
Step 1: Start in Uttanasana (forward fold) and put your fingertips to the ground in front of your feet.
Step 2: Take a deep breath, straighten your elbows, and engage your back muscles to bring your upper body almost parallel with the floor.
Step 3: Broaden your shoulder blades while keeping your eyes on the ground.
Virabhadrasana I – वीरभद्रासन-1 (Warrior I pose)
There are three varieties of warrior yoga poses, and this guide will focus on the Warriors 1 pose. This basic pose improves your back while boosting shoulder agility. Additionally, it is important for improving alignment and gives your hamstrings and quadriceps a nice stretch.
How to do it:
Step 1: To begin, take a forward step with your right foot.
Step 2: Your thighs must be parallel to the ground, and bend your front knee to 90 degrees.
Step 3: Make a 45-degree angle by pushing your left foot back and toward the ground.
Step 4: At this point, position your left and right heels in line and pull your left thigh bone toward you so that your left knee is straight.
Step 5: Stretch and lift your body and extend your arms upward.
Step 6: Now, gently open your shoulder blades up and press your hands together.
Balasana – बालासन (Child’s pose)
Do you suffer from back problems? So why not try the child’s pose for back strength and muscular relief? Additionally, many practice it to increase flexibility and release tension in separate parts of their bodies.
How to do it:
Step 1: Kneel on the mat and place your butt against your heel.
Step 2: Let your shoulders relax and lay your palms on your thighs.
Step 3: Make a forward bending motion so that your heart reaches the ground.
Step 4: Reach out in front with your arms extended, palms down, and fingers pointing forward. Make sure to open your knees widely for the torso to fall between your thighs.
Step 5: After that, place your forehead on the mat and allow your muscles to relax.
Shalabhasana – शलभासन (Locust pose)
The locust post is a yoga pose therapists usually recommend for back muscles. Additionally, it relaxes your chest and strengthens your arms, legs, and chest. So, be sure to strike this pose to unwind if your job demands you to spend the entire day slumped over your desk.
How to do it:
Step 1: Place your yoga mats and lie on your stomach, putting your feet together and extending your hands behind you.
Step 2: Next, straighten out your big toes and stretch and turn your inner thighs a little towards the ceiling to expand your lower back.
Step 3: Lift your chest, inner thighs, head, and legs while keeping your hands behind your back.
Step 4: Now, it is time to raise your shoulders away from the floor. Keep your neck extended, and make an effort to raise your sternum.
Chaturanga Dandasana – चतुरंग दंडासन (Low plank)
Low plank pose is known to be great for helping people flatten their stomachs and build their core. You can perfect your plank if you want to make your back pain disappear as it develops resistance to discomfort. Moreover, it also improves your posture and metabolism.
How to do it:
Step 1: Get into a high plank position with your arms and legs straight and firmly lifted on the ground.
Step 2: Now lower yourself halfway while bending your elbows 90 degrees.
Step 3: Make sure to hug your elbows into your sides. See that your upper arms are parallel to the ground.
Step 4: Bend your head forward with your gaze down.
Step 5: Next, raise your chest and upper back by pressing down through your hands.
Vakrasana – वक्रासन (Seated spinal twist)
The seated spinal twist is one of the most popular yoga poses for people suffering from persistent lower back pains. This pose also helps promote digestion in the body. In addition, it enhances spinal flexibility.
How to do it:
Step 1: Find a comfortable seat and stretch your legs on the floor.
Step 2: Keep your back straight and fold your right leg from the knee. Make sure you put your right leg across your left leg. Put your right foot placed near the left knee on the ground.
Step 3: Place your right hand on the back of your right butt.
Step 4: Extend your left palm towards your left leg while maintaining a straight spine.
Step 5: Twist to your right and look behind yourself.
In the end
Our lifestyle today is such that lower back pain complaints are rising. Unsurprisingly, complaints of pain are prevalent across all age groups, and individuals seek ways to relieve them.
We’ve shown you the best 8 yoga stretches for a stronger back! You should put them into practice two to three times every day to feel your back pain subside and get a stronger back.