5 Yoga Poses For Your Back

The benefits of yoga are well-known to most people. But in addition to the advantages it provides for your muscles, it also helps to relieve tension, eliminate stress, and improve your rest levels.
5 Yoga Poses For Your Back

Last update: 31 July, 2018

Yoga is an exercise that, in addition to promoting relaxation and learning various breathing techniques, it is also very useful for working the muscles of the body. In this article, we will present you with some yoga poses for your back. With these poses, you will be able to avoid pain and considerably improve your flexibility and posture.

Yoga can even be beneficial at the bone level: the same flexibility that we gain in our muscles is also applicable to our bones, thus helping us to prevent common diseases that develop over time, such as osteoporosis. As if that were not enough, the improvement of balance also helps us to avoid falls and, consequently, bruises and fractures.

With all these factors already mentioned, we can focus on the main theme of this article: the best yoga poses for your back. Thanks to these poses, you will gain all of these advantages in an area of your body that is key to your physical well-being.

5 yoga poses for your back

1. Downward Facing Dog

This is one of the best-known yoga exercises. It provides great benefits for your extensor muscles. These muscles make up your lower back and are activated when you lift weight, among other situations.

simple yoga poses downward facing dog

How do you do it? Sit down, resting your buttocks on your heels and with your arms stretched up as much as possible. At that moment, inhale. Then, begin the descent, bringing your hands and torso forward until your hands are touching the ground. At the same time, exhale gently.

At that moment, your hands should face forward, with your fingers wide open and your armpits well extended. Then, configure your legs so that you are resting on your knees and the tips of your feet. The next step is to then lift your hip, so that your only support is your toes.

Finally, lift your buttocks up and, with firm hands, bring your head to the ground as low as possible, while also bringing it closer and closer to your navel. This way, your body will be arched and both your legs and your spine and arms will be extended.

2. The Arch

Another of the great yoga poses for the back is the arch, a great alternative for stretching your dorsal muscles as well. To do the pose, lie on your stomach and bend your knees, while bringing your heels to your back. Your knees should be separated and your forehead should be pointed towards the ground.

arch yoga pose

Bring your arms back to grab your ankles with your hands. Finally, create an arch by lifting your back and neck and pulling your ankles up. Keep this position for a few seconds, focusing on your breathing.

3. The Fish

This is another excellent pose to stretch your back. To start, lie on your stomach, with your legs together and your palms under your thighs. When you reach a state of relaxation, begin to raise your thorax, little by little, while gently bringing your head back.

fish yoga pose

Ideally, the top of your head should be touching the ground as support, while your shoulders should be suspended. Stay in that position for as long as you think it is appropriate, always breathing deeply. To return to the original position, bring your chin forward and then, little by little, lower your body to the ground.

4. Spine Twist

This may seem like one of the more difficult yoga poses for your back, but you will see that that is not the case. To start with this pose, you should lie on your back, with your arms extended to your sides and your palms facing down. 

spine twist

Then, bend your knees at a 90 degree angle; your feet should not touch the ground. Next, turn your hip to bring your knees to your armpit. As a consequence, of course, your legs will be close to the ground. You will notice a relaxing stretch on your back, a product of the intervertebral pressure that you are eliminating.

After remaining in this position for a few seconds, return to the starting position and repeat the movement to the opposite side. If you find it more comfortable, you can do this pose with your legs stretched.

5. Upward Facing Dog

The last of the yoga poses for your back is very simple. You just have to lie on your stomach and, with your palms on the ground to the sides of your chest, gently lift your head, shoulders, and back off the ground. 

woman upward facing dog

You must look forward for the duration of this exercise, while your entire body, from the abdomen down, is in contact with the ground.

Back pain will be a thing of the past if you regularly practice these yoga poses for your back, alongside the many others that you can do. You do not have to go out and look for a place to do it: just a mat at home will be enough for you to put these simple and effective techniques into practice.

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.