Strengthen Your Back With These Yoga Poses

by Nisha Gulati

“Put your back into it.” An adage that resonates with the physical effort needed to do something strenuous. Any wonder then that a strong back and solid spine is essential for an injury-free workout?

While back problems can be a result of incorrect posture, wrong technique of load lifting, stress, and even poor nutrition, if you’re looking to take up an exercise routine, here’s how you can put your back into it, without any worry.

Bhujangasana, Or Cobra Pose

Step 1: Lie face down on your stomach, keep your chin out and neck relaxed, flat on the floor.
Step 2: Place your hands underneath your shoulders and close to your chest, firmly.
Step 3: Take your elbows in, so that they are touching the sides of your ribcage. Keep your legs together, feet flat on the floor.
Step 4: Now, contract your lower body from the glutes, all the way down to your toes.
Step 5: Inhale, look up towards the sky and lift your upper body up using the strength of your lower back.
Step 6: Come up until your belly button is off the floor, and make sure your chest is lifted.
Step 7: Push your shoulders down, opening up the chest and collar bone. Hold for five breaths.
Step 8: Gently relax the upper body and bring your arms by your sides to exit the pose.

Dhanurasana, Or Bow Pose

Step 1: Lie face down on your stomach.
Step 2: Bend your knees and grab your toes, thumbs outside and fingers inside.
Step 3: Look up towards the sky and inhale as you kick your legs up.
Step 4: Roll your body forward, until your toes line up to the center of your body (from the side view).
Step 5: Attempt to lock your elbows. Hold for five breaths and release.

Ustrasana, Or Camel Pose

Step 1: Sit up on your knees, maintaining six to eight inches between them.
Step 2: Now place your hands on your lower back, thumbs outside, fingers inside.
Step 3: Next, slowly drop your neck back, keeping your gaze as far back as possible.
Step 4: Grab your heels one hand at a time, keeping the thumbs outside and fingers inside.
Step 5: Now inhale as you gently push your stomach and hips forward, and chest up towards the ceiling. Hold for five breaths.
Step 6: Place your hands back on your lower back, one hand at a time to exit.

With these select yoga poses, you can engage your core and strengthen your back to be in the best form, no matter what the activity. So grab a mat at get started without further delay.

PS: Here’s your one-stop guide to Yoga Asanas For Weight Loss.
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