5 Yoga Poses for Back Strengthening
When working long hours sitting in front of a computer, we rarely sit with a straight back or make much of an effort to maintain the correct posture. This habit of ours takes a toll on our back muscles. It comes as no surprise that today’s youth suffer from back stiffness and back pain quite frequently. The only way to resolve this problem is to strengthen the back muscles.
Yoga for back strengthening can serve as a powerful technique for preventing and easing back pain. Practicing yoga even for a few minutes a day can bring significant changes to your health.
Here is a list of yoga poses for back strengthening:
1) Shashankasana (Child Pose)
How to do
1. Sit on your heels. Bend forward and bring your forehead to the floor, keeping your hips on your heels.
2. Keep your arms beside your body with your palms facing up on the floor. (If this is uncomfortable, lay one fist on top of the other and rest your forehead on them.)
3. Firmly push your chest on your thighs.
4. Hold this position for 45 seconds to a minute.
5. Slowly rise to sit on your heels, uncurling vertebra by vertebra.
Benefits
It aids in the reduction of fatigue. Because this is a resting pose, it aids in body relaxation. Regulated breathing aids in the restoration of calmness. It also helps relieve neck and back pain by stretching the spine.
2) Bitilasana (Cat/Cow Pose)
How to do
1. Form a tabletop position by getting down on your hands and knees.
2. Keep your arms perpendicular to the floor, hands directly under your shoulders, and flat on the yoga mat; your knees should be hip-width apart.
3. Take a deep breath and let it out while looking straight ahead.
4. Raise your chin and tilt your head back the next time you inhale, pushing your navel downwards and raising your tailbone.
5. Stay in the cow pose and take deep, long breaths.
6. As you exhale, drop your chin to your chest and arch your back as high as you can, assuming the position of an angry cat.
7. Relax your back.
8. Return to the initial tabletop position after a few breaths in the cat pose.
9. Hold each posture for five or six rounds, inhaling for cow pose and exhaling for cat pose, before releasing.
Benefits
This Yoga Poses for Back Strengthening relaxes the spine and strengthens wrists. Massages abdominal organs, stimulating the kidneys and adrenal glands. It stretches the torso as well as the neck. Menstrual cramps are relieved.
3) Bhujangasana (Cobra Pose)
How to do
1. Lie down on your stomach, soles facing up, with your toes flat on the floor and your forehead resting on the ground.
2. Keep your legs close with your feet and heels softly touching each other.
3. Place both hands so that the palms of your hands are on the ground beneath your shoulders, and your elbows are parallel and close to your torso.
4. Lift your head, chest, and abdomen slowly while taking a deep breath. Maintain your navel’s position on the floor.
5. With the help of your hands, pull your torso back and off the floor. Make sure you’re applying the same amount of pressure on both palms.
6. Continue to breathe slowly and deliberately as you curve your spine vertebra by vertebra. Straighten your arms as much as possible by arching your back; tilt your head back and look up.
7. Maintain the posture for 4-5 breaths while breathing smoothly.
8. Now exhale and gradually lower your abdomen, chest, and head to the floor, relaxing. Repeat 4-5 times
Benefits
Strengthens the entire back and shoulders, improving flexibility of the upper and middle back. It’s useful for people with respiratory disorders such as asthma.
4) Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
How to do
1. Lie on your stomach with the tops of your feet facing down. Stretch your arms down the length of your body.
2. Bend your elbows and place your palms next to your lowest rib.
3. Inhale and slowly lift your torso, hips, and knees off the mat, pressing your palms firmly on the mat. The palms and tops of the feet should support the entire weight of the body.
4. You can either look straight ahead or slightly backward. Make sure your wrists and shoulders are in line, and your neck isn’t strained.
5. Hold this position for a few breaths.
6. Slowly lower your knees, hips, and torso back to the mat as you exhale.
Benefits
Stretches and strengthens the back, alleviating lower back pain in the body. This yoga pose for back strengthening helps enhance body posture and stimulate the abdominal organs
5) Chaturanga Dandasana (Four-limbed staff pose)
How to do
1. Lie down on your stomach with your elbows directly beneath your shoulders.
2. Clasp your hands in front of your face.
3. Raise your toes and only your forearms and toes are allowed to touch the ground.
4. Your body should be a few inches off the ground.
5. Tighten your buttocks and draw your navel toward your spine. Hold for at least 10 seconds before lowering to the ground.
Benefits
Strengthens wrists, arms, and shoulders. It also helps to strengthen the back and abdominal muscles while straightening the spine. It also aids in maintaining core stability by keeping the body aligned.