8 Yoga Poses Your Back Will Thank You For
Indrani is a writer and artist who likes to add a dash of humor to everything she does. She has two years of experience in writing articles across beauty, health, and lifestyle genres. After graduatin... read full bio
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Your back has your back, but sometimes even the most supportive parts of our body also need a break. The lifestyle most of us have adapted to is not very healthy for us in the long run. From sitting in a poor posture for hours to eating junk all day, the modern lifestyle makes it harder for your body to keep you fit. However, there are ways to reverse the damage, and when it’s about your aching back, yoga always helps! In this article, we have made a list of some yoga poses for your back if you practice those poses every day. Read on!
In This Article
1. Marjaryasana-Bitilasana
Marjaryasana-Bitilasana is a gentle yet effective way to warm up the spine and increase flexibility. Start with wrists directly under shoulders and knees under hips. Inhale deeply dropping your belly towards the floor and lifting your gaze towards the ceiling. Exhale deeply, tucking your chin towards your chest and drawing your navel towards your spine. Flow smoothly between these two poses, syncing your movement with breath for several rounds.
2. Balasana
Balasana is a restorative pose that gently stretches the spine, hips, and thighs, while also promoting relaxation and stress relief. Sink your hips back towards your heels as you extend your arms forward. Lower your forehead on the mat. Allow your spine to lengthen and your breath to deepen as you surrender to the pose. Stay here for several breaths, focusing on releasing tension with each exhale.
3. Bhujangasana
Bhujangasana strengthens your muscles along the spine while also improving posture and relieving tension in the lower back. Lie on your belly with your hands planted beside your ribs, elbows bent. Press into your hands as you lift your chest off the mat, drawing your shoulders away from your ears and lengthening your spine. Keep your gaze forward and work your core to support your lower back. Hold the pose for a few breaths, then release back down with control.
4. Salamba Bhujangasana
Salamba Bhujangasana is another gentle backbend that stretches the spine while also opening the chest and shoulders. Lie on your belly with your elbows directly under your shoulders and forearms resting on the mat. Press into your forearms and gaze towards the horizon, lengthening your spine from tailbone to crown. Draw your shoulder blades down your back and protect your lower back. Hold the pose for several breaths, then release with control.
5. Parsva Balasana
Parsva Balasana is a relaxing twist that releases tension in the spine, shoulders, and neck, while also stretching the hips and outer thighs. Begin on your hands and knees, then reach your right hand underneath your left hand, threading it between your left hand and knee. Lower your right shoulder and ear to the mat, twisting your upper body to the left. Press into your left hand to deepen the stretch, while also keeping your hips square. Hold the pose for a few breaths, then switch sides.
6. Setu Bandhasana
Setu Bandhasana is a backbend that strengthens the back muscles, glutes, and hamstrings, while also improving spinal flexibility and mobility. Lie on your back with your knees bent and feet hip-width apart, arms resting by your sides. Press into your feet as you lift your hips, creating a straight line from shoulders to knees. Engage your glutes and thighs, and keep your chin slightly tucked to maintain length in the neck. Hold the pose for a few breaths, then release down one vertebra at a time.
7. Utthita Trikonasana
Utthita Trikonasana is a standing pose that stretches the spine, hamstrings, and hips, while also improving balance and stability. Start in a wide-legged stance, with feet parallel to each other. Turn your right foot out to the side and extend your arms parallel to the floor. Reach towards your right foot with your right hand, while simultaneously lifting your left arm towards the ceiling, creating a straight line from fingertips to fingertips. Keep your spine long and gaze towards your top hand. Hold the pose for several breaths, then switch sides.
8. Matsyasana Variation
Matsyasana Variation is a gentle backbend that opens the chest and throat, while also relieving tension in the upper back and shoulders. Place a yoga block or bolster horizontally under your shoulder blades, then lie back over the prop with your head supported by the ground. Extend your legs long or bend your knees for additional support. Relax your arms by your sides with palms facing up, and close your eyes. Allow your entire body to surrender to the support of the prop, focusing on deepening your breath and releasing tension with each exhale. Stay in the pose for several minutes, then carefully come out.
Incorporating these yoga poses into your regular routine can improve the health and vitality of your back. Whether you’re dealing with stiffness from prolonged sitting or seeking relief from chronic back pain, these poses offer effective ways to care for your spine. Remember to listen to your body. With consistent practice and patience, your back will thank you for the nurturing support of yoga.
