Top 30 yoga exercises for the health of the back: strengthening and relaxation

Back problems is not uncommon, and the pattern for the modern man. Sedentary lifestyle, daily computer work lead to muscle clips, curvature of the spine, which entail unpleasant and even painful sensations. To get rid of the discomfort and pain will help yoga for back, you can do even at home at any convenient time.

Yoga and back health

Today yoga is popular not only as a spiritual teaching for the few, but also as an effective practice to get rid of muscle and joint pain. Modern yoga has taken the best from the ancient practice, transforming it into an excellent option exercises, stretching and therapeutic physical culture in a bottle.

Originally, the teachings of yoga was aimed not only to achieve incredible flexibility and strength of body, but also to the liberation of the mind due to the practice of specific postures – asanas.

Modern yoga, as in ancient times, helps to develop strength, flexibility and endurance, and effectively relieves stress and results in a positive emotional state. This is due to several components: proper breathing and technical exercise. Asanas relax or, conversely, strengthen muscles, make the joints mobile, improve circulation and lymphatic flow. As a result, you feel unpleasant and the soreness goes away, and in the body there is ease, strength and energy.

We offer asanas to strengthen the back muscles and asanas to relax the back muscles which will ensure you have a healthy spine, relieving pain and discomfort.

What are the benefits of yoga for your back?

Simple asanas for the back, you must execute anyone who feels discomfort in the lumbar region, neck, thoracic, and also feeling stiffness and numbness of joints, regular tension and inability to relax. In this case, yoga for back will help to release the clamps in order to experience the freedom of movements and a great feeling of comfort and relaxation.

Often discomfort in the back due to an insufficient development of muscles in this area. If you feel regular pain in the neck, lower back, you should strengthen the muscular frame, to make the back stronger and healthier. This will help yoga for the health of the back, which can handle even a beginner. In addition to strengthening and relaxing the back, yoga benefits the body, learns to breathe correctly and easier to apply to life.

Please note, what is the benefits of yoga for spinal health and back:

Prevention and treatment of diseases of the spine.
The elimination of back pain due to uneven spine and tensing your muscles.
Prevention of joint diseases.
Stress relief, complete relaxation of the muscles.
Improving posture and physical strength and endurance.
Removing nervous tension, improve sleep.
Accelerating the metabolism, restoring energy and strength.

With regular practice of yoga you will not only improve back health, but will feel energetic and will be able to more effectively resist stress and get better sleep.

Helpful to anyone yoga for back?

Simple yoga for healthy backs can do everything as an ambulance for the relief of pain in the neck or lower back and for stretching the muscles, relieve fatigue and tension.

To whom it is important to do yoga for the back:

people with a predominantly sedentary work
people who spend a lot of time on the computer
people who after a day on the feet
elderly
athletes
women on maternity leave
engaged in heavy physical work.

But before class you should make sure that you can perform yoga for the spine, because in practice there are contraindications.

Contraindications for yoga:

serious problems with the spine and joints, such as arthritis
joint injuries, spinal hernia
hypertension
thrombosis and varicose veins
migraine.

It is also impossible to do on a full stomach and practice asanas during poor health.

Tips for beginners of the practice of yoga:

Do in the room with the window open, train barefoot in the loose sports clothes.
Practise asanas after an hour of sleep or an hour before bedtime.
Engage in yoga for back 20-30 minutes. More advanced can be given to the practice 45-60 minutes.
Start the practice with asanas to strengthen the back muscles and end the practice of relaxing postures.
It is not always necessary to perform all the asanas for the back of the following. Start with the most convenient, gradually supplementing practice new poses.
Do light joint warm-up, so as not to pull a muscle without training.
Follow the movement smoothly, one after another, moving from one asana to another.
Don’t hold your breath, breathe in through the nose and exhale through your mouth.
Performing yoga for the spine, listen to their feelings and stop the exercise if you feel strong discomfort.
Exercise on a yoga Mat, so as not to injure your back while performing “lying” asana.

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Top best asanas for strengthening the back muscles

When performing asanas to strengthen the back, concentrate on every movement, trying to do the exercises skillfully, tracking the rhythm of breathing and focusing on each pose. Regularly performing the following exercises will help to strengthen the muscular frame, to improve strength, flexibility, relieve back pain.

To exercises of yoga for sore back became even more effective, combine them together, a smooth transition from one asana to another similar.

1. Cobra pose

This asana for the back gently stretching the spine and developing its flexibility and mobility. In addition, the Cobra pose helps to increase the volume of the chest, open the shoulders and lengthen the neck.

Lie on your stomach, legs should be relaxed.
Lean on the forearms and inhaling, raise the head and chest, arching your back.
Tear off a stomach from a floor, feel the sky, unbent spine.
Try not to throw back hard the head.
Put your hands in parallel, keep the palms facing each other.
Hold the pose for 5-6 breaths, then lower to the floor and, if desired, repeat the exercise.

2. Dog pose face up

Dog pose face up acting softer than a Cobra pose, and is of great help for back pain of different origin.

Lie on your stomach, legs resting on the toes.
On the inhale, slowly straighten arms, lifting his head and body up, arching your back.
Try to tear off the stomach and hips off the floor, keeping upper body on his outstretched hands and feet.
On the exhale, get down on your stomach, bending your elbows and lowering your head.
Do this exercise for 5-6 cycles of inhale-exhale.

3. The pose of the Sphinx

The pose of the Sphinx is perfect for those who are still difficult to perform a pose or Cobra pose downward dog full amplitude. In addition, the pose of the Sphinx is a perfect asana to improve posture.

Lying on his stomach, lean on the floor with your palms by bending your elbows and pressing your elbows to your body.
On the inhale lift your head and chest, continuing to rely on the hands bent at the elbows.
Feel how the spine is stretched and gone unpleasant sensations in the lumbar region and neck.
On the exhale, lower body, and then inhale again, raise it up.
Do 6-7 cycles of inhale-exhale, then fall, get some rest and repeat the exercise again.

4. Locust pose

Locust pose is one of the best asanas for strengthening all muscles of the back. It can also be run with outstretched arms, making a pose similar to the famous exercise “boat”.

Lying on his stomach and leaning on hands, lift hands off the floor and behind your back.
On the inhale lift your head, shoulders and chest up, holding his hands behind his back.
Together with the body to raise the legs to improve the efficiency of poses.
Hold the pose for 5 breaths, then exhale to go down.
Repeat the exercise several times, gradually increasing the time spent at the top.

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5. The position of the table

This asana for the back-strengthens arms and abdominal muscles, helps to open the shoulder joints. The position of the table is especially recommended to be performed to correct posture and back pain caused by sedentary lifestyle.

Lying on your back, bend your knees, place the hands near the shoulder joints and on the exhale, straighten your arms, pushing the body up.
The head does not throw back back, pull the belly up and hands and feet must be stable and balanced.
Hold the weight of the body on straightened arms and knees bent legs, trying to hold the body parallel to the floor.
Take 4-5 breaths and scroll down.
Repeat the exercise several times until you feel tension in your back, legs and arms.

In this position it is important to not “SAG” of the body, pulling the body in a straight line. Feel how tense the muscles.

6. Inverted plank pose

Inverted plank pose is an excellent exercise for strengthening back muscles and abdominals, and tone of the spinal Department.

Stand in the position of the table with bent knees and straight arms, then pull legs forward, leaning on hands and feet.
Keep your arms straight, reach up belly up, head try not to throw back.
Rise up on the exhale, lower yourself on the inhale, holding at the top for 2-3 breaths.
Repeat 6-7 times to feel how the back muscles and tighten your core.

7. Pose of a camel

This asana for the back will help you to strengthen the lower back, increase flexibility of the spine and relieve nervous exhaustion.

Stand up straight on his knees, lifts the stop should rest on the floor.
On the exhale, arch your back, holding hands over the ankle, below the line of the spine arced.
Drive the chest up and head and shoulders gently pull back.
Maximum reduce the blades, caving in the back and stretching the chest.
Hold the pose for 5-7 breaths and repeat the pose several times.

If you feel discomfort in the neck, it is better to perform the exercise in the light version. For people with problematic cervical spine posture may seem complicated, but it will relieve pain in this area.

8. Warrior pose III

Warrior pose III is not only a great asana for your back, which helps to strengthen the corset muscles but it also improves balance and coordination.

Stand up straight and on the exhale, make a wide lunge with your right foot forward.
Feel the support under your right foot, lifting left off the floor by tilting the back forward.
Raise both arms for balance and keep them on the same line with your back.
Raise the left leg parallel to the floor.
Hold body weight on right leg, stretching left leg, back and arms in one line.
Look straight ahead and hold the pose for 7 breaths.

9. A posture strap

The plank pose is one of the best asanas of yoga for the health of the back, as it strengthens the whole body, especially the internal muscles that support the spine.

Lie on your stomach, resting on your toes and bent at the elbows.
On the exhale, lift your body up on outstretched arms.
Tighten your stomach, keep your back straight, head slightly tilt down.
Breathe normally, look straight ahead.
Hold the pose for 8 cycles of breath or 1 minute.

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10. The position of staff on four pillars

The position of staff on four pillars — one of the basic yoga exercises that helps to strengthen the muscles of the whole body, including abdominal muscles, back, arms, shoulders, buttocks and legs.

Lie on your stomach, resting on the toes.
Place the hands parallel to the chest.
On the exhale, lift the body, hands bent at the elbows, the shoulders should be parallel to the floor.
Feel the strain of the scapula and the latissimus dorsi.
Hold the pose for 3-4 exhale-exhale, then get down on your belly.
Repeat the cycle several times, for beginners only one approach.

To perform this pose you will need skills in performing push-UPS. Beginners are advised to perform a kneel.

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11. Bow pose

Bow pose strengthens the muscles of the back and arms, opens the shoulder joints, improves posture, lengthens the spine and increases its flexibility.

Lie on your stomach, place the hands freely.
Bend knees so that feet were above the hips and on inhale, grab your ankles with your hands.
Heel pull on itself, stretching the chest and straining the back.
Try to bend as much as possible, reducing the distance between the head and feet.
Hold the pose for 7 breaths and repeat the exercise again.

Performing asanas for back, it is important to listen to the body. The bow pose can be uncomfortable for those who have a strong deflection in the lower back. In this case, it is recommended not to strongly bend and combine this with the asana child’s pose.

12. Berezka or pose candle

Berezka not only strengthens the back but also arms, shoulders, and also develops balance. But this exercise of yoga for the health of the spine is not recommended for those who suffer from headaches, hypertension, and women in the critical days.

Lying on your back, bend your knees and pull them toward your chest.
Supporting palms shoulder and leaning on shoulders and forearms, on the exhale lift your pelvis up.
Straighten your legs alternately or together.
Drive the legs up, trying to pull the spine, relaxing the neck.
Breathe calmly through 8 cycles of breathing you can change the position.

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13. The frog pose on the abdomen

The frog pose on the belly improves the blood circulation in the pelvic organs, opens hip joints, strengthens muscles of legs and facilitates pain during menstruation.

Lie on your stomach and bend your knees.
On the exhale, lift your body and put your hands behind your back.
Clasp your hands feet and press them against the hips.
Keep your hands bent at the knees, and the shins, try to keep to your hips.
Hold the pose for 5 breaths, and then get down on your belly and repeat the exercise.

14. Bridge pose

If you are looking for the best exercise from spine yoga, the bridge pose – this is what you need. It helps to stretch the spine, relax the cervical spine, and to strengthen the widest muscle of the back and core muscles.

Lie on your back and bend your knees.
Put your hands behind your head and brace yourself against the open palm.
On the exhale, lift your body up, arching your back and tensing your buttocks.
Try to lift the body as high as possible, straightening arms.
Hold the position for 6 breaths, then fall back and repeat if you feel the strength and desire.

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15. Tree pose

This pose helps improve balance and pull the spine and prepares the body for relaxing asanas.

Stand up straight, close your feet and between your toes.
Bend the knee right leg and set the foot on the inner thigh of the left leg.
Close your palms in front of chest. If you allow the flexibility to raise your hands and stretch up the head and entire spine.
Focus on your breathing, look straight ahead.
Hold the pose for 8-10 breaths and then change sides.

Top best asana to relax the muscles of the back

When doing relaxing yoga exercises for a sore back, focus on your breathing by performing each pose in a comfortable rhythm. You should not withstand the asana if it causes you discomfort, because the benefit of this is you get. Are in the posture as much time as you feel is sufficient to achieve complete relaxation of the muscles and spine.

“Recumbent” postures are easy to do one after the other, slowly being reconstructed from one position to another.

1. Cat pose

Cat pose is one of the few exercises in yoga, which has virtually no contraindications. Excellent asana stretches the spine and improves its flexibility. Especially useful is exercise for people with a sedentary lifestyle.

Get on all fours so that your palms are strictly under the shoulder joints and the knees under the hip.
Lean on hands and knees with a uniform force.
Deep breath, gently rotten back in the lower back.
On the exhale vegimite back and exhale slowly.
Do the exercise for 7-8 breaths, gradually increasing the range of motion.

2. Pose downward-facing dog

Pose “Dog muzzle down” very good stretches the spine, opens chest, removes the clamps in the cervical spine and stretches the back of her legs.

Get in the cat position on all fours and exhale to lift the knees off the floor, lifting the pelvis up.
Try to pull back as much as possible, stretching the spine, lower your head and fully straighten the arms to the body formed the shape of a triangle.
Silent bend your knees if you feel tension in the hamstrings.
Keep your back straight and reach the tailbone up.
The heel can be off the floor or move dynamically, shifting the weight of the foot from heel to toe.
Hold the asana for 6-7 deep breaths.

If you do yoga for a sore back, then do the asana in a pair of mirrored “dog face up” to get rid of pain in the lumbar region and neck.

3. The pose of the half-bridge

The half-bridge gently massages the back muscles, relieves tired lower back, opens the chest while strengthening the muscles of the thighs and buttocks.

The position of the half-bridge can be performed statically or dynamically. In the dynamic version, the back is strengthened, and when the static – relaxed. For a dynamic pose, raise and lower your buttocks to the floor in the rhythm of the breath.

Lie on your back, bend your knees and place them nearer to the body.
On the inhale lift your pelvis up, trying to reach parallel with the floor surface.
Abstain it in the top position for a few seconds, not forgetting to breathe deeply and evenly. Bent at the elbows hands can support the lower back.
On the exhale, scroll down and repeat the cycle 6-7 times.

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4. Posture wind

The position of the wind helps to improve the elasticity of the muscles of the neck and back, helps to warm up the spine and the development of its flexibility, improves nutrition of intervertebral discs.

Lying on your back, bend feet in knees.
On the exhale, pull your knees up to himself, helping himself with his hands. Lift your head and shoulders off the floor.
Abstain in asana to 8 breaths, then straighten the legs.
Repeat the pose for several breath cycles, to enhance the effects.

5. Twists knees

This exercise not only helps to open the thoracic and improve mobility of the spine and strengthen the abdominal muscles and tighten your lower abdomen.

Lying on your back, pull your knees up to your chest.
Hands spread wide apart.
On the exhale slowly lower your knees on either side of the hull, trying to help himself with his hands.
Keep your lower back and push your knees to the floor on one cycle of inhale-exhale.
Repeat 7 times in each direction, and then you can relax and repeat the exercise.

6. Pose twisting lying

Pose twisting lying down relieves pain in the lumbar region, back and neck, and improves blood circulation in the pelvic organs. This is one of the best exercises to relax the back.

Lying on your back, pull your right knee to your chest, leaving your left leg straight.
Keep your hands widely separated.
On the exhale lower the right knee to the left side, touching the kneecap floor.
Feel the tension in the lumbar.
Hold the pose for 7 breaths breaths and change legs.

7. The plow pose

Asana will help to work out all parts of the spine by relaxing deep muscles of the back. After this exercise, it is recommended to perform the pose traction or slope to direct the legs while sitting.

Lie on your back and breath, try to bring straight legs over head, legs can be bent, if it is difficult to perform the exercise.
Toes touch the floor behind your head.
If you feel a strong tension in the neck, try to loosen her up, lifting her legs for a bit. When the pain stop the exercise.
Hold asana for 5-6 breaths.

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8. Posture traction

This position relaxes the lumbar and cervical spine. For effects it is similar to the inclination of the legs while sitting (next we considered exercise), but allows more stretch of the spine.

Stand up straight, feel the ground under your feet.
On the exhale, bend the knees, pressing the abdomen to the thighs.
Drag the forehead to the knees, pulling and not Kruglaya back.
In the Lite version the back must be kept straight and the forehead should rest on the bent elbows and clasped hands.
Hold the pose for 7 breaths, then sit up and stretch up, if you wish, you can repeat the exercise.

9. Tilt to straight legs while sitting

Tilt to direct the legs helps to get rid of the curvature of the back, stretch the spine, relax the lower back. Do this exercise after POS, or vigibase round the back to balance the load.

Sit on the floor, hands parallel to the body, back and legs straight.
On the exhale, bend to straight legs, trying to lie down on his stomach on the hips.
Do not round back, pull the spine parallel to the straight legs.
Try to the forehead to touch the knees, if not, then just pull back, feeling the sky, the spine.
Hold the pose for 6-8 breaths.

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10. Dolphin pose

Dolphin pose gently opens the chest, lengthens the spine, strengthens abdominal muscles, back and forearms. Dolphin pose is not an independent asana, it is largely used to prepare for the upright, however, you can practice this pose on a regular basis.

Stand in the pose downward-facing dog and lower the forearms to the floor.
Join hands together to achieve greater sustainability.
Drag the lower back and the pelvis up, feel the spinal.
If there is not enough flexibility, keep your knees slightly bent and your back of the maximum pull or bend.
Hold the Dolphin pose for 6-7 cycles of breathing.

11. Pose happy baby

The happy baby pose not only stretches your back, but also it massages with smooth rifts in the beat of breathing.

Lie on your back and on the exhale, pull your knees up to your chest.
On the inhale, clasp your hands calf, pressing the tailbone to the floor.
Feel how stretched the spine, focus on your breathing.
Gently roll down on her back, trying to feel the muscle relaxation.
Make 8-10 deep breaths to completely relax the back.

12. Child’s pose

Child’s pose is great for relaxing between more challenging asanas of yoga, and after a hard day’s work. Asana perfectly relieves fatigue, tension and irritability.

Kneel and then sit on the ankle, stretching out his hands and touching forehead to the floor.
Arms and back reach forward without lifting your buttocks from the ankles.
Follow the breath, feel like stiff muscles starts to go away the tension.
Hold the pose for 8 breaths.

13. The pose of the triangle

The triangle pose helps to stretch the shoulder Department and the widest back muscles, improves mobility of hip joints, gently stretching the back of the legs and buttocks.

Widely spread your legs and grasp the left hand the left ankle.
Left hand lift high up.
The head turn after left hand and look over his outstretched palm.
Hold the pose for 8-10 breaths and exhales, then repeat for the right side.

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14. The position bent candle

The position of the candle not only has a positive effect on the entire spinal division, but also removes swelling of the legs. Posture bent candles can also be made by placing a cushion under the pelvis.

Lie on your back and put your feet bent leg into the wall.
Raise your straight legs up touching the surface of the bottom wall all of the body from the buttocks and ending with heels.
Place the hands arbitrarily, and feel how relaxed neck, waist, shoulders.
Breathe a stomach, slowly and deeply, listening to the sensations in the body.
Hold the pose for a few minutes, trying to reach maximum relaxation.

15. Corpse pose

Doing yoga for healthy back, do not forget at the end to relax the entire body. This will best help the corpse pose, which will allow you to achieve complete relaxation and to summarize the training.

Rest comfortably on your back, extend your legs and place hands at random, so they were relaxed.
Take a deep breath and tense all the muscles of the body, then exhale and relax.
Don’t involve the shoulders, try to stretch and relax the spine, from the neck region and ending with the lower back.
Stay in position for 5 minutes, not moving and trying to relax all the muscles.

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