Yoga Poses for the Upper and Lower Back

Do you think that your back is weak?? Well, you are not alone most of the people have week back muscles thanks to our wrong posture and sitting all day in front o laptop and computer. And most of the time we take our back very lightly unless it started hurting and then we realize that we have to take care of it. Apart from diet, exercise and maintaining proper posture yoga has become an incredible tool to prevent back pain as well as strengthening your back. Even practicing yoga for 10 minutes can strengthen your back and save you from chronic back pain.

Here are some of the best yoga poses to strengthen your back

Cat- cow pose

Come down on your four keeping your wrist under your shoulder and knees underneath your hips. Now as you inhale arch your back down push your abdominal muscles down and fix your gaze towards the ceiling. Stay like this pose ( cat pose) for 30 seconds and exhale. As you exhale arch your back up and round your spine and fix your gaze towards your navel (cow pose). Repeat this too and fro movements for at least 10 to 15 breathe.

This to and fro movement of your spine will ensure the health of your spine. Make sure that you move slowly to not put any deliberate pressure on your back. Slowly you feel loosening of your back muscles.

Downward dog pose

Come down in a tabletop position and with and inhales tucks your toes inside and lift your hips off the floor in an inverted ‘V’. Pull your stomach inside to stop the curving of the spine. Spread your fingers widely to avoid any pressure on your wrist. Hold this pose for at least 30 seconds and then release gently from the pose.

Downward dog pose is an integral part of every yoga teacher training in Rishikesh and is the best yoga pose to strengthen your back muscles. Make sure to bend your knees slightly to avoid any pressure on your spine.

Child pose

Come down on your four and then sit on your heels. Now take a deep breath and stretch your arms above your head and as you exhale bend forward your upper torso and rest your forehead on the mat and stretch your arms as far you can on in front of you. As your body rests on your knees you will feel that stretch in your lower back. Hold this yoga pose for 5 to 6 breath and release slowly.

Child pose is the best when it comes to relieving fatigue and tension from the back muscles and relieves pain simultaneously.

Cobra pose

Lie down your belly keeping your arms resting beside you. Now place your palms near your chest and with an inhale raise your upper torso and move your chest and head forward between your arms. Do not put any pressure on your arms and hold this yoga pose for a few breaths and then release gently while exhaling.

Cobra pose is great for relieving back pain and tones and strengthen your back simultaneously.

Supine twist

Lie down on your yoga mat with your arms stretched onto the sides in a T position. Keep your palms down and bend your right knee and place your right foot on your left knee and drop it over your left knee. Twist your lower back and spine while keeping your upper body and shoulder flat onto your yoga mat. Hold this yoga pose for at least 6 to 7 breath and repeat it with another leg.

Supine twist realigns your spine and stretches your entire back muscles. If you are someone who has desk job supine twist is must yoga pose in your yoga routine.