10 Poses to Try, Why It Works, and More

Why it’s beneficial

If you’re dealing with back pain, yoga may be just what the doctor ordered. Yoga is a mind-body therapy that’s often recommended to treat not only back pain but the stress that accompanies it. The appropriate poses can relax and strengthen your body.

Practicing yoga for even a few minutes a day can help you gain more awareness of your body. This will help you notice where you’re holding tension and where you have imbalances. You can use this awareness to bring yourself into balance and alignment.

Keep reading to learn more about how these poses may be useful in treating back pain.

This gentle, accessible backbend stretches and mobilizes the spine. Practicing this pose also stretches your torso, shoulders, and neck.

Muscles worked:

• erector spinae
• rectus abdominis
• triceps
• serratus anterior
• gluteus maximus

To do this:

1. Get on all fours.
2. Place your wrists underneath your shoulders and your knees underneath your hips.
3. Balance your weight evenly between all four points.
4. Inhale as you look up and let your stomach drop down toward the mat.
5. Exhale as you tuck your chin into your chest, draw your navel toward your spine, and arch your spine toward the ceiling.
6. Maintain awareness of your body as you do this movement.
7. Focus on noting and releasing tension in your body.
8. Continue this fluid movement for at least 1 minute.

This traditional forward bend can be restful and rejuvenating. Practicing this pose can help relieve back pain and sciatica. It helps to work out imbalances in the body and improves strength.

Muscles worked:

• hamstrings
• deltoids
• gluteus maximus
• triceps
• quadriceps

To do this:

1. Get on all fours.
2. Place your hands in alignment under your wrists and your knees under your hips.
3. Press into your hands, tuck your toes under, and lift up your knees.
4. Bring your sitting bones up toward the ceiling.
5. Keep a slight bend in your knees and lengthen your spine and tailbone.
6. Keep your heels slightly off the ground.
7. Press firmly into your hands.
8. Distribute your weight evenly between both sides of your body, paying attention to the position of your hips and shoulders.
9. Keep your head in line with your upper arms or with your chin tucked in slightly.
10. Hold this pose for up to 1 minute.

This classic standing posture may help alleviate backache, sciatica, and neck pain. It stretches your spine, hips, and groin, and strengthens your shoulders, chest, and legs. It may also help relieve stress and anxiety.

Muscles worked:

• latissimus dorsi
• internal oblique
• gluteus maximus and medius
• hamstrings
• quadriceps

To do this:

1. From standing, walk your feet about 4 feet apart.
2. Turn your right toes to face forward, and your left toes out at an angle.
3. Lift your arms parallel to the floor with your palms facing down.
4. Tilt forward and hinge at your right hip to come forward with your arm and torso.
5. Bring your hand to your leg, a yoga block, or onto the floor.
6. Extend your left arm up toward the ceiling.
7. Look up, forward, or down.
8. Hold this pose for up to 1 minute.
9. Repeat on the opposite side.

This gentle backbend strengthens your spine and buttocks. It stretches your chest, shoulders, and abdomen. It may also help relieve stress.

Muscles worked:

• erector spinae
• gluteal muscles
• pectoralis major
• trapezius
• latissimus dorsi

To do this:

1. Lie on your stomach with your legs extended behind you.
2. Engage the muscles of your lower back, buttocks, and thighs.
3. Bring your elbows under your shoulders with your forearms on the floor and your palms facing down.
4. Slowly lift up your upper torso and head.
5. Gently lift and engage your lower abdominals to support your back.
6. Ensure that you’re lifting up through your spine and out through the crown of your head, instead of collapsing into your lower back.
7. Keep your gaze straight ahead as you fully relax in this pose, while at the same time remaining active and engaged.
8. Stay in this pose for up to 5 minutes.

This gentle backbend stretches your abdomen, chest, and shoulders. Practicing this pose strengthens your spine and may soothe sciatica. It may also help to relieve stress and fatigue that can accompany back pain.

Muscles worked:

• hamstrings
• gluteus maximus
• deltoids
• triceps
• serratus anterior

To do this:

1. Lie on your stomach with your hands under your shoulders and your fingers facing forward.
2. Draw your arms in tightly to your chest. Don’t allow your elbows to go out to the side.
3. Press into your hands to slowly lift your head, chest, and shoulders.
4. You can lift partway, halfway, or all the way up.
5. Maintain a slight bend in your elbows.
6. You can let your head drop back to deepen the pose.
7. Release back down to your mat on an exhale.
8. Bring your arms by your side and rest your head.
9. Slowly move your hips from side to side to release tension from your lower back.

This gentle backbend may help relieve lower back pain and fatigue. It strengthens the back torso, arms, and legs.

Muscles worked:

• trapezius
• erector spinae
• gluteus maximus
• triceps

To do this:

1. Lie on your stomach with your arms next to your torso and your palms facing up.
2. Touch your big toes together and turn out your heels to the side.
3. Place your forehead lightly on the floor.
4. Slowly lift your head, chest, and arms partway, halfway, or all the way up.
5. You may bring your hands together and interlace your fingers behind your back.
6. To deepen the pose, lift your legs.
7. Look straight ahead or slightly upward as you lengthen the back of your neck.
8. Remain in this pose for up to 1 minute.
9. Rest before repeating the pose.

This is a backbend and inversion that can be stimulating or restorative. It stretches the spine and it may relieve backaches and headaches.

Muscles worked:

• rectus and transverse abdominis
• gluteus muscles
• erector spinae
• hamstrings

To do this:

1. Lie on your back with your knees bent and heels drawn into your sitting bones.
2. Rest your arms alongside your body.
3. Press your feet and arms into the floor as you lift your tailbone up.
4. Continue lifting until your thighs are parallel to the floor.
5. Leave your arms as they are, bringing your palms together with interlaced fingers under your hips, or placing your hands under your hips for support.
6. Hold this pose for up to 1 minute.
7. Release by slowly rolling your spine back down to the floor, vertebra by vertebra.
8. Drop your knees in together.
9. Relax and breathe deeply in this position.

This twisting pose energizes your spine and helps to relieve backache. It stretches your hips, shoulders, and neck. This pose can help alleviate fatigue and stimulate your internal organs.

Muscles worked:

• rhomboids
• serratus anterior
• erector spinae
• pectoralis major
• psoas

To do this:

1. From a seated position, draw your right foot in close to your body.
2. Bring your left foot to the outside of your leg.
3. Lengthen your spine as you twist your body to the left.
4. Take your left hand to the floor behind you for support.
5. Move your right upper arm to the outside of your left thigh, or wrap your elbow around your left knee.
6. Try to keep your hips square to deepen the twist in your spine.
7. Turn your gaze to look over either shoulder.
8. Hold this pose for up to 1 minute.
9. Repeat on the other side.

This restorative twist promotes movement and mobility in the spine and back. It stretches your spine, back, and shoulders. Practicing this pose can help relieve pain and stiffness in your back and hips.

Muscles worked:

• erector spinae
• rectus abdominis
• trapezius
• pectoralis major

To do this:

1. Lie on your back with your knees drawn into your chest and your arms extended to the side.
2. Slowly lower your legs to the left side while keeping your knees as close together as possible.
3. You may place a pillow under both knees or in between your knees.
4. You can use your left hand to gently press down on your knees.
5. Keep your neck straight, or turn it to either side.
6. Focus on breathing deeply in this position.
7. Hold this pose for at least 30 seconds.
8. Repeat on the opposite side.

This gentle forward fold is the perfect way to relax and release tension in your neck and back. Your spine is lengthened and stretched. Child’s Pose also stretches your hips, thighs, and ankles. Practicing this pose can help relieve stress and fatigue.

Muscles worked:

• gluteus maximus
• rotator cuff muscles
• hamstrings
• spinal extensors

To do this:

1. Sit back on your heels with your knees together.
2. You can use a bolster or blanket under your thighs, torso, or forehead for support.
3. Bend forward and walk your hands in front of you.
4. Rest your forehead gently on the floor.
5. Keep your arms extended in front of you or bring your arms alongside your body with your palms facing up.
6. Focus on releasing tension in your back as your upper body falls heavy into your knees.
7. Remain in this pose for up to 5 minutes.

One small study from 2017 assessed the effects of either yoga practice or physical therapy over the course of one year. The participants had chronic back pain and showed similar improvement in pain and activity limitation. Both groups were less likely to use pain medications after three months.

Separate research from 2017 found that people who practiced yoga showed small to moderate decreases in pain intensity in the short term. Practice was also found to slightly increase participants’ short- and long-term function.

Though the research is hopeful, further studies are needed to confirm and expand upon these findings.

Although recent research supports yoga practice as a way to treat back pain, it may not be appropriate for everyone. Be sure to talk with your doctor before starting any new yoga or exercise program. They can help you identify any possible risks and help monitor your progress.

You can start a home practice with as little as 10 minutes per day. You can use books, articles, and online classes to guide your practice. Once you learn the basics, you can intuitively create your own sessions.

If you prefer more hands-on learning, you may wish to take classes at a studio. Be sure to seek out classes and teachers who can cater to your specific needs.

A Home Yoga Practice to Build a Strong Back

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You depend on the strength and flexibility of your spine for nearly everything you do, from walking and sitting to coming into Balasana (Child’s Pose) and Handstand. In order to move through the wide range of motion you task your spine with on a regular basis, you need it to be both strong and flexible—and twists are one of the best ways to achieve both goals. That’s because twisting has the potential to help decompress the discs and elongate the spine, opening the spaces between the vertebrae, activating the muscles around the discs, and increasing blood flow to the spinal area to deliver pain-fighting, healing, anti-inflammatory oxygen.

Practicing this twisting sequence is beneficial for anyone who sits for a good portion of the day, suffers from chronic back pain, or loves activities that don’t incorporate a lot of spinal rotation, such as running, cycling, and hiking. Breathe deeply as you wring out your spine, and enjoy the added mobility, strength, and pain relief you experience in your back as a result.

Practice tips
1. Keep your breath long, smooth, and steady. The deeper you breathe, the more length you’ll gain in your spine.
2. To help you rotate when twisting, recruit your core muscles rather than your shoulders and neck. This will protect your spine and help you twist more safely.

Side Stretch

Starting on your back, reach your arms overhead and behind you, and stretch your legs long on your mat. Flex your ankles and spread your toes and fingers. Grab your left wrist with your right hand and reach both hands toward the top right of your mat, while bringing your feet over to your mat’s bottom right. This position will stretch and lengthen your entire left side body. Take 3 long inhales and exhales, and then repeat on the second side.

See also 5 Modifications for Students with Low Back Pain

Windshield-Wiper Twists

Still on your back, take your arms out to a T, palms turned up. Bend your knees and place your feet flat on your mat, slightly wider than hip-distance. Inhale, and on your exhale gently drop your knees to one side while rolling your head in the opposite direction. On an inhale, bring your head and knees back to center. Repeat 3 times on each side.

See also Free Your Back Body Like Never Before: A Flow for Your Fascia

Seated Twist

Sit tall with your legs extended, feet at mat width. If your hamstrings are tight, bend your knees so that you can sit directly on your sitting bones. On an inhale, sweep your arms forward and up; on the exhale, sweep one arm down and back and your other arm forward until your fingertips reach the floor between your legs, twisting to one side. On the next inhale, sweep both arms forward and up; on your exhale, change sides. Repeat 3 times on each side.

See also Prenatal Yoga: 5 Psoas-Releasing Poses to Relieve Low Back Pain

Plank Pose

Place your palms directly under your shoulders and extend your legs back. Press firmly through the mounds of your hands and index-finger knuckles, root your toes down into the mat, firm your legs, and lengthen from the crown of your head through the soles of your feet. Hold the pose for at least 3 slow breaths.

See also Prenatal Yoga: 6 Feel-Good Backbends Safe for Pregnancy

Downward-Facing Dog Pose

Adho Mukha Svanasana

From Plank, exhale your hips up and back to Downward Dog. Breathe deeply as you relax your head and neck and lengthen your spine. Sense as much length through both sides of your waist as possible, and use the strength of your legs to lengthen your heels down. Hold for at least 3 breaths.

See also A Yoga Sequence to Target Sources of Back Pain

Downward Dog, 
with side stretch

Stay in Down Dog, and as you exhale, drop your heels to one side, bringing your hips with you in order to lengthen your side waist. On an inhale, come back to center with your heels and hips; on your exhale, change sides. Repeat 3 times on each side.

See also A Core-Awakening Sun Salutation for Lower Back Support

High Lunge, 
with simple twist

From Downward Dog, exhale your right foot forward between your hands. Keep your front shin vertical and stay balanced on your back toes as you lift your back thigh. Come high onto your fingertips and take full breaths as you lengthen your spine. On an inhale, use your stomach to twist, and reach your right arm skyward. On your exhale, bring that hand back down. Repeat on the same side 3 times, then hold the twist for 3 breaths. Step back to Down Dog; switch sides.

See also Ease Low Back Pain: 3 Subtle Ways To Stabilize the Sacrum

Plank Pose, with Twist

From Down Dog, move forward to Plank, bringing your feet and toes as close together as possible. Keep both hands on the floor and your chest square with the floor. Rotate your heels and hips to the left, working toward stacking your feet and ankles, if possible. Hold for at least 3 slow breaths; return to Plank and change sides.

See also Camel Pose: Nix Neck + Shoulder Pain in this Backbend

Downward Dog

This time in Down Dog, step your feet to mat width. Use your legs to lengthen your spine back and reach your heels down. Hold for at least 3 breaths. To come out, walk your hands back to your feet, bring your hands to your hips to stand up, and face the side of your mat.

See also Ask the Expert: Which Yoga Poses Prevent Lower-Back Pain?

Temple Pose, with twist

Turn your thighs, knees, and feet out 30 to 40 degrees. Slightly bend your knees as you hinge forward from the front of your hips, bringing your hands to your knees. Lengthen your entire spine, including your front, back, and side waist. Inhale, and as you exhale, twist your upper spine to the right, keeping your legs and pelvis completely still. Inhale back to center, and exhale to change sides. Repeat for a total of 3 twists to each side. To initiate the twist, use your abdominal muscles rather than your arms and shoulders.

See also 2 Core Yoga Exercises to Build Better Support in Backbends

Wide-Legged Standing Forward Bend

Prasarita Padottanasana

With your feet still wide, turn your thighs and toes in slightly. Inhale and circle your arms out and up. As you exhale, hinge forward from your hips and bring your hands to the mat. If your hamstrings feel tight, bend your knees. Clasp your big toes with your first two fingers and thumb. Bend your elbows out to the sides and lengthen your spine. Draw navel to spine, press down through your feet, and breathe your shoulders up away from your ears. Stay for at least 3 breaths. On an inhale, bring hands to hips and press down through your feet to rise.

See also Ease Lower Back + Shoulder Tension with Fascial Work

Intense Side Stretch, with backbend

Parsvottanasana

From Mountain Pose at the top of your mat, bring your palms to the back of your pelvis, fingers pointing down. Step your left foot back one leg’s length and turn your back toes to the front left corner of your mat. Press both feet down and straighten both knees. Breathe deeply and lift your chest skyward. Lift the front of your pelvis as well as your chin, and gaze. Hold for at least 3 slow breaths, then look forward; on an exhale, step your back foot forward and change sides. To finish, return to Mountain Pose.

See also 16 Poses to Ease Back Pain

Revolved Triangle Pose

Parivrtta Trikonasana

Step your left foot back and position it as in pose 12. Inhale both arms overhead; exhale and hinge forward, lengthening your spine. Using your stomach, twist to the right and bring your left hand to the floor, your shin, or a block, and your right arm to the sky. Reach back through both thighs as you lengthen forward through the crown of your head. Place your gaze where it feels best. Take at least 3 deep breaths. On your last exhale, gently fold forward. Bring your hands to your hips and inhale to rise. Repeat on the second side.

See also 10-Minute Sequence to Ease Back Pain

Happy Baby Pose

Find your way onto your back. From here, bend your knees to about 90 degrees, with the soles of your feet facing the sky. Hold the back of your thighs, your ankles, or your feet. Breathe as you gently lengthen your spine, widen your collarbones, and draw your knees down toward the floor. Hold for at least 5 breaths.

See also Resolving Back Pain: Sacroiliac Joint

Supine Twist, with hip shift 

Place your feet flat on the mat with your knees bent. Press your feet down, and set your hips off to the right. Bring your knees to your chest, and then drop them to the left to twist. Keep both shoulder blades on the mat and relax your legs and feet. If the top thigh doesn’t relax, place a block between your thighs and squeeze. Either bring your arms to a T or use the pressure of your right hand on your top hip to lengthen your top side waist. Stay here for at least 5 deep breaths; change sides.

See also Yoga at Work Reduces Stress, Back Pain

Corpse Pose

Savasana

Rest on your back for at least 5 minutes, or longer if possible. Set up your body so that you’re as comfortable as possible—for example, by placing a bolster or rolled-up blanket under your knees. Completely relax your breath.

See also Yoga for Low Back Pain

About Our Pro
Teacher and model Jamie Elmer is a traveling teacher and teacher trainer whose practice and teaching have been influenced by Max Strom, Saul David Raye, Shiva Rea, Erich Schiffmann, Sherry Brourman, and Annie Carpenter. To learn more, visit jamieelmer.com.

Yoga for beginners for back pain: back exercises

03/04/2022

Yoga for the back and spine – 9 basic asanas

There is a basic set of poses that do not require special training and flexibility. They perfectly strengthen and stretch the muscles, relieving back pain for a long time.
“Poses of health” – asanas – will improve the situation if back pain is caused by lack of movement and nervous stress.
Remember that yoga is not allowed during exacerbation of any diseases and severe back pain, as well as during the rehabilitation period after injuries and operations.

1. Bitilasana – cat-cow
   For those who are not at all familiar with asanas, yoga for beginners for back pain is suitable. The Cat Pose is one of the simplest yet effective basic poses.
   Standing on all fours with support on the palms and knees, arch your back like an angry cat. Lower your head down, directing your gaze to the stomach. Then slowly and smoothly bend in the thoracic region, raising your head up. This asana involves the entire spine from the first atlas vertebra to the coccyx.
2. Adho Mukha Svanasana – downward facing dog
   There are several ways to get into this pose, but the easiest way to get into it is from a standing position. Lean down and, stepping your hands forward, move about a meter from the toes of the feet. Try not to tear your heels off the floor, bend your back, resting your hands on the floor. The palms are completely on the floor.
   You should get a triangle, one side of which is the legs, the second – the arms and torso, the third – the surface of the floor. Stay in this position for up to 1 minute.
3. Trikonasana – triangle
   This asana well stretches the muscles of the neck, hips and entire back, and also strengthens the muscles of the shoulders and chest.
   Standing, spread your legs wide, raise your arms to the sides. Lean to the right, lowering the right hand to the right foot, point the left up. Turn your head to the left and look up at your left hand.
   The holding time of the pose is 1 minute. Repeat the same with an inclination to the other side.
4. Ardha Bhujangasana – cobra (sphinx, snake)
   Lying on your stomach, place your palms down next to your shoulders. Slowly straightening your arms at the elbows, raise the body to the maximum possible height. The palms should be placed at such a distance from the body that it is comfortable and the tendons do not overstretch.
5. Shalabhasana – locust
   Yoga for the back and spine for beginners includes the locust pose, which works the triceps and back muscles well.
   Starting position – lying on the stomach, legs straight, hands clasped behind the back in the castle. Raise the body up, keeping the head straight or slightly tilted forward so that the spine and neck form one straight line. The execution time is 1 minute.
6. Urdhva Dhanurasana – glute bridge
   Lie on your back, bend your legs and put them shoulder-width apart. Place your hands along the body. Raise the body up, trying to bend in the lumbar region. The shoulder blades are firmly pressed to the floor.
   The main tension here falls on the pelvis and buttocks, the tendons of the back and legs are stretched.
7. Ardha Matsyendrasana – Half Pose of the Lord of the Fishes
   Sit on the floor in Turkish, then put your right foot next to your left knee or a little more to the left. Turn the body to the right, bringing the left elbow behind the right thigh. Place your right hand behind your back.
   Run time – 1 minute on each side.
8. Supta Matsyendrasana – lying twist
   Lying on your back, spread your arms to the sides so that they are in line with your shoulders. Bend your right leg and try to place your knee next to your left thigh. Turn your head to the right, with your left hand slightly press on your right knee, pressing it down. Place your right foot on your left knee on the side.
   Execution time – from 30 sec. up to 1 minute on each side.
   There are 2 more variations of this pose:
   1. Turns of both legs (Markatasana). Both knees are pulled to the chest and turn to the right, dropping to the floor. The head goes in the opposite direction. Then the exercise is repeated with the legs turned to the left.
   2. Twisting with straight legs (Jahtra Parivartasana). Pull your knees to your stomach, then straighten them diagonally to the right and put them on the floor. The head also turns in the opposite direction.
9. Balasana – embryo
   Yoga for the back and spine is not only twisting and stretching. Many asanas work for relaxation. In the child’s pose, the spine lengthens and at the same time the paravertebral muscles relax.
   Kneeling, slowly sit on your heels and lean down. Put your forehead on the floor, stretch your arms behind your head or leave next to your hips.

The best results for reducing back pain can be obtained by combining exercise with manual therapy and massage. Therapeutic (preventive) course of treatment you can take in our center.

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TOP-30 yoga exercises for back health (with PHOTO)

Back problems are no longer a rarity, but a pattern for a modern person. An inactive lifestyle, daily work at the computer lead to muscle clamps, spinal curvature, which entail unpleasant and even painful sensations. Yoga for the back will help get rid of discomfort and pain, which can be performed even at home at any convenient time.

Yoga and back health

Today yoga is popular not only as a spiritual teaching for the elite, but also as an effective practice to get rid of muscle cramps and joint pain. Modern yoga has taken the best from an ancient practice, turning into a great option for gymnastics, stretching and therapeutic exercise in one bottle.

Initially, the doctrine of yoga was aimed not only at achieving incredible flexibility and strength of the body, but also at the liberation of the mind through the practice of certain postures – asanas.

Modern yoga, as in ancient times, helps to develop strength, flexibility and endurance, and also effectively relieves stress and leads to a positive emotional state. This happens due to several components: proper breathing and technical execution of exercises. Asanas relax or, conversely, strengthen muscles, make joints mobile, improve blood circulation and lymph flow. As a result, you feel how unpleasant and painful sensations go away, and lightness, strength and energy appear in the body.

We offer you asanas for strengthening the back muscles and asanas for relaxing the muscles of the back, which together will provide you with a healthy spine, relieve pain and discomfort.

What are the benefits of yoga for the back?

Simple asanas for the back should be performed by anyone who feels discomfort in the lumbar region, neck, chest, and also feels stiffness and stiffness of the joints, regular tension and the inability to completely relax. In this case, yoga for the back will help to remove the clamps to feel freedom of movement and an indescribable feeling of comfort and relaxation.

Often discomfort in the back is due to insufficient development of the muscles in this area. If you feel regular pain in the neck, lower back, then you need to strengthen the muscular frame in order to make your back stronger and healthier. Yoga for back health will help with this, which even a beginner can handle. In addition to strengthening and relaxing the back, yoga benefits the entire body, teaches you how to breathe correctly and has a simpler attitude to life.

Notice how yoga benefits spine and back health:

1. Prevention and therapy of spinal diseases.
2. Elimination of back pain due to uneven spine and muscle strain.
3. Prevention of joint diseases.
4. Fatigue removal, complete muscle relaxation.
5. Improvement in posture as well as physical strength and endurance.
6. Relieve nervous tension, improve sleep.
7. Acceleration of metabolism, restoration of energy and strength.

With regular yoga practice, you will not only improve your back health, but will also feel energetic, and will be able to deal with stress more effectively and sleep better.

Who benefits from back yoga?

Simple yoga for back health can be done by absolutely anyone as an emergency to relieve neck or lower back pain, as well as to stretch muscles, relieve fatigue and tension.

Who is it important to do yoga for the back:

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

But before classes, you should make sure that you can do yoga for the spine, because the practice has contraindications.

Contraindications for yoga:

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

Also, you should not practice on a full stomach and practice asanas when you feel unwell.

Beginner yoga tips:

1. Practice in a room with an open window, practice barefoot in loose-fitting sportswear.
2. Practice asanas one hour after sleeping or one hour before going to bed.
3. Do back yoga for 20-30 minutes. More advanced people can spend 45-60 minutes practicing.
4. Begin your practice with asanas to strengthen your back muscles and end your practice with relaxing postures.
5. It is not necessary to do all the asanas for the back from the list below at once. Start with the most comfortable for you, gradually supplementing the practice with new poses.
6. Do a light joint warm-up to avoid pulling muscles without preparation.
7. Perform movements smoothly, one after another, moving from one asana to another.
8. Do not hold your breath, inhale through your nose and exhale through your mouth.
9. When doing yoga for the spine, listen to your feelings and stop doing the exercise if you feel severe discomfort.
10. Practice on a yoga mat to avoid injury to your back while doing recumbent poses.

Top of the best asanas to strengthen the back muscles

When doing asanas to strengthen the back, concentrate on each movement, trying to perform the exercises technically, tracking the rhythm of breathing and focusing on each posture. Regular performance of the exercises below will help strengthen the muscular frame, improve strength, flexibility, and relieve back pain.

To make yoga exercises for a sore back even more effective, combine them with each other, smoothly moving from one asana to another similar one.

1. Upward Dog Pose

Upward Dog Pose is gentler than the Cobra Pose and is excellent for back pain of various origins.

1. Lie on your stomach with your feet resting on your toes.
2. While inhaling, slowly straighten your arms, raising your head and body up, arching your back.
3. Try to lift your belly and hips off the floor, keeping your upper body on extended arms and legs.
4. As you exhale, lower yourself onto your stomach, bending your elbows and lowering your head.
5. Do the exercise for 5-6 cycles of inhalation-exhalation.

2. Cobra Pose

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

1. Lie on your stomach with your legs relaxed.
2. Lean on your forearms and, as you inhale, raise your head and chest, arching your back.
3. Lift your belly off the floor, feel your spine unbending and stretching.
4. Try not to tilt your head too far back.
5. Hands parallel, palms facing each other.
6. Hold the pose for 5-6 breaths, then lower yourself to the floor and repeat if desired.

3. Locust Pose

Locust Pose is considered one of the best asanas for strengthening all back muscles. It can also be done with the arms extended forward, making the pose similar to the well-known boat exercise.

1. Lying on your stomach and leaning on your palms, lift your hands off the floor and put them behind your back.
2. While inhaling, raise your head, shoulders and chest up, join your hands behind your back.
3. The legs can be raised along with the body to improve the effectiveness of the posture.
4. Hold the pose for 5 breaths, then lower yourself as you exhale.
5. Repeat the exercise several times, gradually increasing the time spent at the top point.

4. Table Pose

This asana for the back strengthens the arms and abdominal muscles and helps open the shoulder joints. The table pose is especially recommended for correcting posture and for back pain caused by a sedentary lifestyle.

1. Lying on your back, bend your knees, place your hands next to your shoulder joints, and as you exhale, straighten your arms, pushing your torso up.
2. Do not tilt your head back, pull your stomach up, and keep your arms and legs stable and balanced.
3. Support body weight on straightened arms and legs bent at the knees, trying to keep the body parallel to the floor.
4. Take 4-5 breaths and go down.
5. Repeat the exercise several times until tension is felt in the back, legs and arms.

In this pose it is important not to “sag” the body, stretching the body in a straight line. Feel your core muscles tighten.

5. Inverted Plank Pose

Inverted Plank Pose is an excellent exercise for strengthening the back and abdominal muscles, as well as toning the entire spine.

1. Stand in table pose with your knees bent and your arms straight, then stretch your legs forward, resting on your hands and feet.
2. Keep your arms straight, stretch your stomach up, try not to throw your head back.
3. Rise while exhaling, lower while inhaling, holding at the top point for 2-3 breaths.
4. Repeat the exercise 6-7 times to feel how the back muscles work and the core tenses.

6. Plank Pose

Plank Pose is one of the best yoga asanas for back health as it strengthens the entire body, especially the inner core muscles that support the spine.

1. Lie on your stomach, leaning on your toes and arms bent at the elbows.
2. As you exhale, lift your body up with outstretched arms.
3. Tighten your belly, keep your back straight, tilt your head down a little.
4. Breathe evenly, look straight ahead.
5. Hold the pose for 8 breaths or 1 minute.

7. Four-Leg Staff Pose

Four-Leg Staff Pose is one of the basic yoga exercises that helps to strengthen the muscles of the whole body, including the muscles of the abdomen, back, arms, shoulders, buttocks and legs.

1. Lie on your stomach, resting on your toes.
2. Place your palms parallel to your chest.
3. As you exhale, lift your body, leaving your arms bent at the elbows, with your shoulders parallel to the floor.
4. Feel the tension in your shoulder blades and latissimus dorsi.
5. Freeze in a pose for 3-4 exhalations, then lower yourself onto your stomach.
6. Repeat the cycle several times, one approach is enough for beginners.

You will need to be proficient in push-ups to perform this pose. For beginners, it is recommended to kneel down to perform.

8. Frog Stomach Pose

Stomach Frog Pose improves circulation in the pelvic organs, opens the hip joints, strengthens the leg muscles and relieves pain during menstruation.

1. Lie on your stomach and bend your knees.
2. As you exhale, lift your torso and place your hands behind your back.
3. Wrap your arms around your feet, pressing them against your thighs.
4. Keep your arms bent at the knees and keep your shins close to your thighs.
5. Hold the pose for 5 breaths, then lower yourself onto your stomach and repeat.

9.

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.

1. Lie on your stomach with your arms loose.
2. Bend your knees so that your feet are above your hips and, as you inhale, grab your ankles with your hands.
3. Pull your heels towards you, stretching your chest and tightening your back.
4. Try to bend as much as possible, reducing the distance between the back of the head and the feet.
5. Hold the pose for 7 breaths and repeat the exercise again.

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

10. “Birch” or candle pose

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

1. Lying on your back, bend your knees and pull them towards your chest.
2. Supporting your shoulder blades with your palms and leaning on your shoulders and forearms, lift your pelvis up as you exhale.
3. Straighten your legs alternately or together.
4. Stretch your legs up, trying to pull the spine as much as possible, relaxing the cervical region.
5. Breathe calmly, after 8 breaths you can change position.

11. Half Bridge Pose

Half bridge gently massages the back muscles, relieves the tired lower back, opens the chest, while strengthening the muscles of the hips and buttocks.

Half Bridge Pose can be done statically or dynamically. For a dynamic pose, raise and lower your buttocks to the floor in rhythm with your breath. For a static posture, hold the set position for 7-8 breaths.

1. Lie on your back, bend your knees and bring them close to your body.
2. Inhale as you lift your pelvis up until it is parallel with the floor.
3. Hold the top position for a few seconds, remembering to breathe deeply and evenly.
4. Arms bent at the elbows can support the lower back.
5. Exhale as you lower yourself down and repeat the cycle 6-7 more times.

12. Bridge Pose

If you’re looking for the best yoga exercise for your spine, Bridge Pose is the way to go. It helps stretch the spine, relax the cervical region, and strengthen the latissimus dorsi and core muscles.

1. Lie on your back and bend your knees.
2. Put your hands behind your head and lean on your open palms.
3. As you exhale, lift your body up, arching your back and tensing your buttocks.
4. Try to raise your torso as high as possible by straightening your arms.
5. Hold the position for 6 breaths, then lower yourself onto your back and repeat if you feel the strength and desire.

13. Warrior III Pose

Warrior III Pose is not only a great back asana that helps strengthen the corset muscles, but it also improves balance and coordination.

1. Stand up straight and while exhaling make a wide lunge with your right foot forward.
2. Feel the support under your right foot and lift your left foot off the floor, bending your back forward.
3. Raise both arms for balance and keep them in line with your back.
4. Raise your left leg parallel to the floor.
5. Keep the weight of the body on the right leg, extending the left leg, back and arms in one line.
6. Look straight ahead and hold the pose for 7 breaths.

14. Triangle Pose

Triangle Pose helps to stretch the shoulders and the latissimus dorsi, improves the mobility of the hip joints, promotes gentle stretching of the back of the legs and buttocks.

1. Spread your legs wide and place your right hand on your right ankle.
2. Raise your left hand high up.
3. Turn your head after your left hand and look over the outstretched palm.
4. Hold the pose for 8-10 breaths, then repeat for the right side.

15. Chair Pose

This simple pose helps to lengthen the spine and improve posture, as well as strengthen the core and buttocks, which is very important for a healthy back.

1. Stand up straight, close the soles of your feet together.
2. Raise your arms straight up and bend your knees.
3. Pull your pelvis back, lowering into a half squat.
4. Focus on your breath, look straight ahead.
5. Hold the pose for 8-10 breaths and then switch sides.

Top Best Asanas for Relaxing the Back Muscles

When doing yoga relaxation exercises for a sore back, focus on breathing as you perform each pose at a comfortable pace. You should not endure an asana if it causes you discomfort, because you will not benefit from this. Stay in the pose for as long as you feel is enough to achieve complete relaxation of the muscles and spine.

“Lying” asanas are convenient to perform one after another, slowly moving from one position to another.

1. Downward Dog Pose

Downward Dog Pose stretches the spine very well, opens the thoracic region, removes clamps in the cervical region, and also stretches the back of the legs.

1. Get into a pose on all fours and as you exhale lift your knees off the floor, lifting your pelvis up.
2. Try to stretch your back as much as possible, stretching the spine, lower your head and fully extend your arms so that the body forms a triangle shape.
3. Bend your knees slightly if you feel a lot of tension in your hamstrings.
4. Keep your back straight and lift your tailbone up.
5. Heels can be lifted off the floor or move dynamically by transferring the weight of the foot from heel to toe.
6. Hold the asana for 6-7 deep breaths.

If you are doing yoga for a sore back, then pair it with a mirror “up dog” to get rid of pain in the lower back and neck.

2. Dolphin Pose

Dolphin Pose gently opens the chest, lengthens the spine, strengthens the muscles of the abdomen, back and forearms. Dolphin pose is more of a preparation for upright stances, but this does not prevent you from practicing this pose on a regular basis.

1. Stand in Downward Dog Pose and lower your forearms to the floor.
2. Put your hands together for more stability.
3. Stretch your lower back and pelvis up, feel how the spine is stretched.
4. If flexibility is lacking, keep your knees slightly bent and your back as tight as possible without bending.
5. Hold in Dolphin Pose for 6-7 breaths.

3. Stretch Pose

This pose relaxes the lumbar and cervical region. In effect, it is similar to tilting to the legs while sitting, but allows you to stretch the spine more.

1. Stand up straight, feel the support under your feet.
2. As you exhale, bend down to your knees, pressing your belly against your thighs.
3. Reach with your forehead towards your knees, lengthening rather than rounding your back.
4. In the light version, the back should be kept straight, and the forehead should rest on the arms bent at the elbows and closed.
5. Hold the pose for 7 breaths, then straighten up and stretch up, if desired, the exercise can be repeated.

4. Cat Pose

Cat Pose is one of the few yoga exercises that has virtually no contraindications. Asana perfectly kneads the entire spine, and also improves its flexibility. This exercise is especially useful for people with a sedentary lifestyle.

1. Get on all fours with your hands directly under your shoulders and your knees under your hips.
2. Rest on your hands and knees with even force.
3. Inhaling deeply, gently arch your back at the waist.
4. As you exhale, arch your back and exhale slowly.
5. Do the exercise for 7-8 breaths, gradually increasing the range of motion.

5. Camel Pose

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

1. Stand straight on your knees with the balls of your feet on the floor.
2. As you exhale, arch your back, grasping your ankles with your hands so that the line of the spine forms an arc.
3. Reach up with your chest and gently move your head and shoulders back.
4. Squeeze your shoulder blades as far as you can, arching your back and stretching your chest.
5. 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 a light version. For people with a problematic cervical spine, the pose will seem difficult, but it will relieve pain in this area.

6. Seated twist

This exercise not only helps to make the back flexible, but also improves posture and spinal mobility. In addition, a simple asana relieves clamps, relieves tension in the back.

1. Sit on the floor with your legs straight out in front of you.
2. Bend the right leg at the knee and carefully place the foot behind the left thigh.
3. Grasp your right knee with your left hand and turn your body to the right.
4. Place your right hand behind your body and turn your head to the right.
5. Hold the asana for up to 7 breaths and then repeat the twist on the other side.

7. Sphinx Pose

Sphinx Pose is perfect for those who still find it difficult to perform Cobra Pose or Downward Dog Pose with full amplitude. In addition, Sphinx Pose is an ideal asana for improving posture.

1. Lying on your stomach, lean on the floor with your palms, bending your elbows and pressing your elbows to your body.
2. While inhaling, raise your head and chest, continuing to lean on your arms bent at the elbows.
3. Feel how the spine is stretched and discomfort in the lumbar region and neck disappears.
4. Exhale as you lower your torso, then inhale as you lift it up again.
5. Do 6-7 cycles of inhalation-exhalation, then lower yourself, rest a little and repeat the exercise again.

8. Plow Pose

Asana will help to work out all parts of the spine, relaxing the deep muscles of the back. After this exercise, it is recommended to tilt to straight legs while sitting to stretch the spine.

1. Lie on your back and while inhaling, try to bring your straight legs behind your head, legs can be bent if it is difficult to perform the exercise.
2. Touch the floor behind your head with your toes.
3. If you feel a strong tension in your neck, try to relax it by raising your leg a little. Stop the exercise if you feel pain.
4. Hold the asana for 5-6 breaths.

9. Bent to straight legs while sitting

Bend to straight legs helps to get rid of curvature of the back, stretch the spine, relax the lower back. Do this exercise after rounding or arching poses to balance the load.

1. Sit on the floor, arms parallel to the body, back and legs straight.
2. As you exhale, bend down to straight legs, trying to lie with your stomach on your hips.
3. Do not round your back, lengthen your spine to parallel with straight legs.
4. Try to touch your knees with your forehead, if it doesn’t work, then just pull your back, feeling how the spine is stretched.
5. Hold the pose for 6-8 breaths.

It is not necessary to lie on your hips, you can slightly tilt the body and reach for your socks with your hands. The most important thing is not to round your back.

10. Wind Pose

Wind Pose helps to improve the elasticity of the neck and back muscles, helps to warm up the spine and develop its flexibility, and improves the nutrition of the intervertebral discs.

1. Lying on your back, bend your knees.
2. As you exhale, pull your knees towards you, helping yourself with your hands. Lift your head and shoulders off the floor.
3. Hold the asana for up to 8 breaths and then straighten your legs.
4. Repeat the pose for several breaths to increase the effect.

11. Lying Twisting Pose

Lying Twisting Pose relieves pain in the lower back, back and neck, and improves blood circulation in the pelvic organs. This is one of the best exercises for relaxing your back.

1. Lying on your back, pull your left knee towards your chest, keeping your right leg straight.
2. Keep your arms wide apart.
3. As you exhale, lower your left knee to the right side, touching the patella to the floor.
4. Feel the tension in the lumbar region go away.
5. Hold the pose for 7 breaths and change legs.

12. Happy Child’s Pose

Happy Child’s Pose not only stretches the back, but also massages it perfectly thanks to smooth rolls in time with breathing.

1. Lie on your back and, as you exhale, pull your knees up to your chest.
2. While inhaling, wrap your arms around your shins, pressing your tailbone to the floor.
3. Feel your spine stretch, focus on your breath.
4. Roll gently on your back, trying to feel the relaxation of the muscles.
5. Take 8-10 deep breaths in and out to completely relax your back.

13. Child’s Pose

Child’s Pose is great for relaxing between more difficult yoga poses and after a hard day’s work. Asana perfectly relieves fatigue, tension and irritability.

1. Kneel and then sit on your ankles with your arms extended forward and your forehead touching the floor.
2. Stretch your arms and back forward without lifting your buttocks from your ankles.
3. Follow your breath, feel how tension starts to go away from stiff muscles.
4. Hold the pose for 8 breaths.

14. Bent candle pose

The candle pose not only has a positive effect on the entire spinal region, but also removes leg swelling. The pose of the bent candle can also be performed by placing a roller under the pelvis.

1. Lie on your back and place your bent feet against a wall.
2. Raise straight legs up, touching the surface of the wall with the entire lower body, starting from the buttocks and ending with the heels.
3. Position your arms freely and feel how your neck, lumbar region, and shoulders relax.
4. Breathe deeply and evenly from your belly, listening to the sensations in your body.
5. Hold the pose for a few minutes, trying to achieve maximum relaxation.

15. Corpse Pose

When doing yoga for back health, do not forget to relax the whole body at the end. This is best helped by the corpse pose, which will allow you to achieve complete relaxation and sum up the workout.

1. Lie comfortably on your back, stretch your legs and place your arms arbitrarily so that they are relaxed.
2. Inhale deeply and tense all the muscles in your body, then exhale and relax.