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Practise these 3 yoga asanas twice every week for a stronger back

Updated on:20 March 2021, 15:16pm IST
Yoga can help with relieving back pain and strengthening the spine. So practice these 3 asanas twice every week to see your body transform.
Grace Bains
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Make sure your back stays strong with these yoga asanas! Image courtesy: Shutterstock
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Yoga encompasses both spiritual and physical practices that integrate body, mind and spirit towards a state of oneness with our surroundings.

Yoga, due to its wide offering of benefits, is also a fantastic choice for people looking at improving and maintaining the health of their back muscles and avoiding related injuries. In fact, yoga won’t just heal your back but also prevent back issues.

So, roll out that mat and try these three simple yoga poses 2 to 3 times a week for a healthier back:
1. Plank pose

This pose is not just beneficial for the abdomen but also strengthens and strengthens back muscles.

healthier back
Ladies, you need to hold that plank for at least a minute! Image courtesy: Shutterstock
Instructions:
  • Begin in a tabletop position. Align the knees under your hips and your shoulders over your wrists.
  • Press your hands into the floor and step one foot back at a time, bringing your torso parallel to the floor.
  • Allow the arms to remain perpendicular to the floor with the shoulders aligned over the wrists.
  • Press your outer arms inward and spread your shoulder blades wide.
  • Spread the chest open, draw the tailbone down, lift the thighs, and reach back through the legs
  • Reach the head forward and gaze softly towards the floor.
  • Stay for 5 to 10 breath cycles.
    2. Standing bow pose

This pose stretches the torso and strengthens the spine and back muscles.

yoga for back
Here’s how yoga can help you have healthier back. Image courtesy: Shutterstock
Instructions:
  • Stand in mountain pose, with your big toes touching and your heels about 1 inch apart.
  • Face your palms forward to open the torso.
  • Lift your left foot, bend the leg behind you and squeeze the leg to pull the heel towards the glutes.
  • Reach back with your left hand and grasp the inside of your left foot.
  • Extend your right arm straight up.
  • Press into the floor with your right foot.
  • Inhale as you lengthen your body and reach for your fingertips.
  • Exhale as you press your left foot firmly into your left hand, using this force to stretch the left hip muscle.
  • Hold the posture, inhaling as you lengthen the torso and exhaling as you press deeper.
  • Hold for 30-60 seconds, for one to two sets.
  • Repeat on the other side.
    3. Mountain pose

Mountain Pose makes for a great foundational pose that improves posture and helps strengthen back muscles.

Instructions:
  • Stand with your toes together and heels slightly apart.
  • Spread your toes and place your weight evenly through both feet.
  • Engage your core and tuck your hips under a bit so your tailbone is pointing down toward the floor. Relax your shoulders and roll them back and down.
  • Inhale and reach your arms overhead, while pressing down into your feet.
  • Take long, slow, deep breaths in and out of your nose. Hold for 3–5 breaths.

Embark upon your wellness journey with these three simple yoga asanas for your back!

Grace Bains Grace Bains

Grace is someone who likes writing enough to make a living out of it. When she isn’t writing, you will find her having chai and reading a book.