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5 Yoga Exercises to Strenghten your Back

Yoga Exercises To Strengthen Bad Backs

We are giving you 5 yoga exercises to strength your back

 

Cat Pose – Marjaryasana

How to do : Start on your hands and knees, hands under your shoulders and knees under your hips. Keep your fingers facing forward and hands, shoulder width apart. While exhaling, round your spine upwards towards the ceiling and drop your head, tightening your abdominals in towards your spine. Inhale and uncurl your spine, remaining on your hands and knees.

Benefits: Stretches out your abdominals, spine, neck and chest.

yoga exercises

yoga exercises

Tips:Draw your shoulders away from your neck to keep the curve at the centre/top of your back.

 

Cow Pose – Bitilasana

How to do: After exiting Cat Pose, on your next inhalation arch your spine, lifting your chest and sit bones towards the ceiling , keeping your head straight and gazing forward. Exhale and return to a neutral position.

yoga exercises

yoga exercises

Repeat the Cat into Cow poses 10-20 times.

Benefits: Stretches out your abdominals, spine, neck and chest.

Tips: Focus on raising hi bones and keep your gaze forward, neck lengthened.

 

 

 

 

Cobra Pose – Bhujangasana

yoga exercises.jpg 1

How to do: From a prone position, place your palms under your shoulders and legs flat to the floor. On inhalation slowly raise your chest up, bending backwards as much as possible and hold for 10-15 seconds. On exhalation bring your body back down to the prone position. Repeat 5 times, taking a 15 second break between each hold.

Benefits: Strengthen the spine, stretches the chest, shoulders, and abdomen, firms the buttocks, and relieves stress and fatigue.

Tips: Keep your gaze directed down at the floor and focus on bringing movement into the area between the shoulder blades.

 

Child Pose – Balasana

How to do: Begin by kneeling on the floor, with your hips aligned over your knees. Bring your legs together so that your big toes are touching and lower your body to rest your buttocks on Balasanayour heels, separating your knees. Exhale and lower your torso down to your inner thighs, elongating your neck and spine, while stretching your tailbone down toward the floor. Place your hands on the floor beside your feet, palms facing up the way. Relax your shoulders toward the floor, widening them across your upper back. Now place your forehead on the floor and hold for 30 seconds to 3 minutes.

Benefits: Stretches the spine, thighs and ankles.This in one of the best yoga exercises for back.

Tips: Inhale into the back of your rib cage and round your back to create a dome shape.

 

Downward Facing Dog – Adho Mukha Svanasana

How to do: From Upward Facing Dog, kneel on your hands and knees with your knees directly below your hips. Stretch your hands out slighAdo-muka-shvanasanatly in front of your shoulders with your fingertips facing forward and hands should-width apart. Exhale and press against the floor keeping your elbows straight. Lift your sit bones up toward the ceiling and your knees away from the floor, lengthening your hips away from your ribs and elongating your spine. Press your heels against the floor, contract your thighs and try straightening your knees. Turn your thighs slightly inward and broaden your chest and shoulders. You should position your head in between your arms. Hold for 30 seconds to 2 minutes.

Benefits: The Downward Facing Dog Pose strengthens your arms and legs, while stretching shoulders, calves and hamstrings.

Tips: Focus on contracting your thighs and lengthening spine to stop shoulders from sinking.

These are 5 yoga exercises for how to Strenghten your Back

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