For the most of our lives, we ignore our backs which comes back to haunt us in the form of back ache and discomfort. It is, therefore, imperative to pay attention to your back in order to maintain its flexibility and strength. Here are some yoga poses that can help enhance the strength of your back.
- Ustrasana (Camel Pose)
Ustrasana comprises an intermediate level back-bending posture that is known to enhance the body strength. It helps increase the flexibility of the shoulders in addition to the back. It also helps relieve the back pain, especially that of the lower back.
- Setu Bandhasana (Bridge pose)
Entailing a back bending yoga technique that resembles a bridge, Setu Bandhasana is a low level posture that can be adopted even by yoga beginners. It is the perfect posture for adding strength to the back muscles and helps get rid of back pain.
- Bhujangasana (Cobra Pose)
Deriving its name from its resemblance to a serpent, Bhujangasana and Half Cobra (Ardha Bhujangasana) are vital parts of the Surya Namaskar routine. It helps open up the muscles of back and the shoulders and augments the flexibility of the upper and middle spine.
- Dhanurasana (Bow pose)
One of the key postures adopted during the Padma Sadhana yoga sequence, Dhanurasana helps bend the back in the form of a bow, thereby building up the muscle strength. It is the perfect yoga pose for toning the back muscles and to boost its elasticity.
- Navasana (boat pose)
With Navasana, a person can think of emptying out the pelvis so as to keep the stomach pulled in for a period of five breath holds. By enhancing the strength of the back, Navasana relieves chronic back ache problems. It also improves the spine alignment.
- Salabhasana (Locust Pose)
This yoga posture comprises of lying down prone and then pushing the pelvis into the floor while at the same time, pulling the arms and feet backwards away from the heart. The posture is maintained for one breath hold. It helps strengthen the back muscles.
- Virabhadrasana III
Also known as Warrior III sequence, this pose comprises of taking a deep breath and then bending forwards and balancing the whole body weight on one foot while stretching the arms forwards and the other leg backwards. It helps improve balance, strength and back posture.
- Purvottanasana (Upward-facing Plank)
This sequence starts with the child’s pose, progresses to the staff pose (Dandasana), ultimately ending with the Upward-Facing Plank (Purvottanasana) while inhaling and exhaling deeply throughout. By stretching the back muscles, this intermediate level yoga routine helps improve the strength and robustness of the back.
- Savasana (Corpse Pose)
Frequently used as the initial point for meditation, Savasana requires the person to sit comfortably and then rolling onto the back and lying utterly still while breathing deeply in order to relax. This relaxation posture adds strength to the muscles of back, improving its strength.
- Chakrasana (Wheel Pose)
This pose starts with lying straight on the back then bending the knees and feet, then raising the arms behind the head and bending backwards with palms of hands planted firmly on the ground. It helps strengthen the back muscles and enhance their flexibility.