Back Strengthening Yoga:
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This yoga to strengthen the back involves a backbend that helps strengthen and develop overall flexibility. But these are advanced yoga poses, you can practice them after practicing yoga for about six months using props. Start with yoga for stiff back which helps you release tension from the lower back.
The backbend is very helpful for people who have a sitting or standing job that puts pressure on their spine, legs, and hip flexors. These 4 advanced yoga strengthen the back opens up the shoulders, chest, and aid in digestion stimulating internal organs.
Dhanurasana or the bow pose, one of the yoga to strengthen back pose is a very challenging backbend, but it’s worth doing because it strengthens the entire spine, the legs, and the hip flexors. It is like a bow, because the string (your arms) does not change in length, but building flexibility in the rest of your body is the challenge.
Why Backbends?
In our everyday lives, we often bend forward and not backward. This is the reason we are more comfortable with the forward bends and uncomfortable with the backward bends.
The back of the body becomes the unknown part and that is why backward bending asanas are difficult. Many experience stiffness and pain, resistance, and fear. Repetitive practice will create deeper awareness, better inner adjustments, and more stability and comfort. There will be no rigidity or fear.
Backbends Benefits:
On the mental level, they eliminate fear, anxiety, and depression, and improve alertness and confidence.
The spine is properly aligned and strengthened, the lungs and heart are expanded and energized, the abdomen and pelvis are stretched and nourished and the brain and endocrine glands are stimulated and refreshed.
Beginners can start their practice with standing backward bends and gradually move to the reclining and sitting backward bends.
Yoga To Strengthen Back:
The first three yoga poses are the practicing steps to get to the final Dhanurasana pose.
1. Setubandhasana (Bridge Pose):
The bridge pose will strengthen the legs and open the shoulders and stabilize them for the advanced pose.
Setubandhasana Steps:
- Lie down on the back with palms close to the body and feet hip-distance apart.
- Bend knees so your ankles form a 90-degree angle with the ground raising your middle back.
- Inhale; press the feet on the floor. Contract the inner thighs and lift hips off the floor.
- Exhale; keep the palms on the floor or slide the hands under the hips and clasp the hands together to interlock the palms.
- Hold the pose, breathing deeply for 30 to 50 seconds. Work on engaging the thighs and lifting the chest higher off the floor with the shoulders on the floor, so that the chest touches the chin and the shoulders squeeze towards each other.
2. Salabhasana (Locust Pose):
This is a challenging yoga to strengthen back poses. It gives a good stretch to the shoulders, thighs, thorax, and navel and strengthens the legs, vertebral columns, arms, and buttocks.
Salabasana Steps:
- Lie down on the belly, forehead on the floor. Bring the legs together.
- Inhale; lift the shoulders up towards the ears and roll them back to interlock the palms behind the lower back.
- Exhale; lift the upper body and the legs off the floor. Lift the interlocked hands away from the lower back and stretch the shoulders gently squeezing them towards each other and away from the ears.
- Hold the pose, breathing deeply, contracting the inner thighs and the feet together. Now work on lifting the legs higher and the shoulders towards each other, lifting the chest higher off the floor.
- Exhale; bring the chest and legs down and relax.
3. Eka Pada Dhanurasana (One-Legged Bow Pose):
This yoga to strengthen the back improves core strength gives a good stretch and strengthens the spine. Strengthens the wrists, arms, and legs. Improves coordination, sense of balance, and memory.
Eka Pada Dhanurasana Steps:
- Lie down on the belly with palms facing upwards and close to the body, forehead on the floor, and feet hip-distance apart.
- Inhale; lift the chest off the floor, squeezing the shoulder blades together towards each other.
- Exhale; lift the right leg off the floor and bend from the knee. Push arms overhead so they reach the right foot. Grab the foot with both hands. Press the left leg down towards the floor. If you can’t grab the foot, use a strap. Place it around the ankle and hold the strap with both hands.
- As you hold the pose, breathe deeply. Intensify the pose by lifting the right thigh off the floor and lifting the chest up and back.
- Breathe deeply, holding for 30 to 50 seconds. Release the pose. Relax the right leg and repeat the same on the left leg.
4. Danurasana (Bow Pose):
Dhanurasana is the advanced yoga pose to strengthen the back. It gives the entire back a good stretch, thus imparting flexibility as well as strength to the back.
Danurasana Steps:
- Lie down on the belly with palms facing upwards and close to the body, forehead on the floor, and feet hip-distance apart.
- Inhale; lift the chest off the floor, squeezing the shoulder blades together towards each other.
- Exhale; lift legs off the floor, bending from the knee. Push arms overhead so they reach the feet. Grab feet with both hands. Use a strap if need be. Place it around the ankle and hold the strap with both hands. Pull and lift the ankles up and away from the hips, lifting the thighs and knees off the ground.
- Hold the pose, breathing deeply and working gradually on the lift of the chest and the thighs.
- Release the pose and move back to the child pose to relax.
Precaution:
Avoid it if you have lower back or neck pain, are pregnant, or are recovering from surgery.
FAQs
Is yoga good for strengthening your back?
Yoga is a gentle practice that is ideal for maintaining back strength and flexibility. It’s also one of the more effective tools for helping reduce low back pain, the most common source of pain and disability among older adults.
Can I do yoga with a bad back?
Choose yoga poses that are gentle on your back yet help strengthen those essential muscles around your spine.
Can yoga worsen back pain?
It is definitely possible for yoga to cause back pain or exacerbate back pain. Some poses are more problematic than others. However, any pose can be harmful if not done properly, or if your body’s not in the right place for it.
