Do you have a stiff back? Do you come back home after work complaining about back pain? Well... All you have to do is spend a few minutes practicing certain yoga asanas and get rid of the back pain and stiffness. For years now, yoga is known to strengthen back muscles and improve flexibility. Weak back condition arises due to the inequality of muscle tone. Yoga helps you overcome all these problems of muscular weaknesses. Listed below are a few yoga asanas picked from many, which will aim at bringing health and vitality to your weak back muscles. So, here you go...
| Dhanurasana (Bow Pose) |
 | Benefits: This pose seems to associate with relieving back pain. The aim of this asana is to give a full backward bend to improve strength and flexibility in back.
Technique: Rest your chin and forehead on the yoga mat. Bend your knees and hold your ankles with your hands. While you do so, keep your elbows straight and pull your feet towards your head. Try lifting your knees higher and arch your body as much as possible. Hold this posture for a few seconds and then release. Make sure you do not hold your breath while in the bow. Once you have mastered the basic bow pose, push yourself further in mastering the advanced variation, where you have to arch your back even further. |
| Balasana (Child Pose) |
Benefits: This is a simple relaxation position in yoga and releases back stiffness. It also stretches the spine and strengthens the muscles, thus improving back health.
Technique: Lay on your stomach with your chin and forehead rested on the yoga mat. Then, slowly bend your knees, grabbing them towards your chest and stretch your arms either in front of your head or towards the feet holding your ankle. This seems like the fetal position and hence, the name balasana. Hold the posture for a few minutes and come back to the resting position. |  |
| Adho Mukha Svanasana (Downward Facing Dog Pose) |
 | Benefits: This is one of those poses that strengthens the whole body and especially back. Adho mukha svanasana is one of the basic poses you have to encounter when you get started with yoga.
Technique: Lie on your stomach with the hands lying close to your body. Now, curl the toes under and push your back raising your hips, making sure your legs are straight. Rest your body on the palms and feet. Let your head hang, if you feel uncomfortable, try placing a support under your head. The distance between the hands and the feet ought to be same. Try to get the heels to touch the floor, but do not force yourself, you will automatically get it right with practice. Hold this position for a few minutes and then release. This pose looks like an inverted English alphabet, V. |
| Setu Bandha Sarvangasana (Bridge Pose) |
Benefits: Setu bandha sarvangasana is known to strengthen the spine and improve flexibility. It is also practiced to stimulate thyroid and combat menstruation problems, if any.
Technique: Lie on the back and bend your knees, bring the sole of your feet parallel to the mat. Interlock your fingers behind your back or hold your ankles and push them down against the mat, lifting your hips higher. Hold this position for five minutes and then release bringing the upper, middle and finally the lower back down. This posture is also known as half wheel. |  |
| Bhujangasana (Cobra Pose) |
 | Benefits: Bhujangasana strengthens the spine, shoulders and abdomen. It also relieves back pain and stress.
Technique: Lie on your stomach, pressing the top of your feet down to the floor. Bring your hands close to the chest or rather just below the shoulders. Now, press the palms firmly against the floor and slide your chest forward, rolling your shoulders backward, lifting your chest higher and resting the lower ribs on the floor. Try creating a smooth even arch, without pushing yourself too hard. Hold the pose as long as possible breathing easily and then, slowly release back to the floor. |
Never push yourself too hard to get a particular posture correct. Practicing the asana daily would help you master the posture. Also remember to never hold your breath while doing the above asanas. Breathe deeply yet gently. Practice these back strengthening yoga asanas to strengthen and improve the endurance of your back muscles.
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