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Here are 5 yoga asanas to help you strengthen and tone your back

Published on:19 October 2020, 17:17pm IST
Whether it’s backache that’s troubling you or back flab, use these yoga for weight loss asanas to get a strong back.
Nikita Bhardwaj
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Take the yoga way to tone your back. Image courtesy: Mrinali

Your back controls so much of your life, making it one of the most important parts of the body. A hunched back doesn’t just make you look clumsy but also tired. On the other hand, a straight back portrays you as a confident individual. From a health perspective, having a strong back is important for mobility and comfort. In fact, many will testify to the fact that a painful back decreases their productivity and makes them irritable.

So, it’s pretty clear that you need to ensure your back stays in shape. Turns out, yoga can be extremely helpful with that.

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You see, yoga works on your muscles in two ways. For one, it burns calories. Secondly, it also helps in tightening the back muscles. Plus, it is a holistic way of keeping your back strong.

We found yoga asanas that are simple but effective when it comes to strengthening your back. The best part is that you can practise these at the comfort of your home and don’t even need any equipment.

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Here are the 5 yoga poses that will help you achieve that chiselled back you want:  

1. Upward facing dog

Begin with this basic pose to help relax all your back muscles. Doing so will reduce the scope of injury. You have to do five repetitions of this pose. Make sure you hold each repetition for at least 25 seconds.

2. Superman pose

This pose has quite an impact on your lower back. For effective results, you need to do this pose at least 10 times. It will definitely strengthen your back and help you avoid back troubles.

3. Bow pose

Bow pose is one of the most effective yoga poses when it comes to weight loss. Not many know that it can also be an excellent way of working out your back and ensuring it becomes stronger. It works on almost all the major muscle groups of your body and helps you burn calories. Do five repetitions of this asana and hold each repetition for a minimum of 15 seconds.

4. Camel pose

If you are a beginner, you might face some difficulty in performing this asana but don’t stretch yourself too much as it can lead to sprain and muscle spasm. Make sure that you keep practising this one because it might be difficult but it isn’t impossible to pull it off. Do at least five repetitions of it and hold each repetition for 25 seconds.

yoga for back
Avoid back pain with yoga. Image courtesy: Shutterstock
5. Wheel pose

This one is strictly for those who have been practising yoga or any other kind of physical activity because the wheel pose will stretch every inch of your body. Having said that, this is one of the best yoga poses when it comes to toning up your back. Do five repetitions of this advanced pose and hold each repetition for at least 15 seconds.

Do you know that having a sturdy back helps you beat the lower back ache blues? What’s more, a strong back can also be helpful in avoiding headaches. Hence, make sure you’re performing these yoga asanas to keep your back healthy.

However, if you have an existing back injury or are pregnant, do not practice these poses without professional consultation.

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Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.