Yoga poses for strengthening your back

New Year Health Resolutions: 

By Deniz Shakti Oflaz

Healer & Yoga Instructor

Engaging in regular practice of yoga asanas can significantly improve the strength and flexibility of your back muscles. Here, we will explore some simple yet profoundly powerful practice of asanas that can help you achieve a stronger back.

YOGA ASANAS FOR BACK AND THE IMPORTANCE OF THE SPINE 

Our spine is one of the most important parts of our body. Most of our major chakras (energetic vortex points in the body) are situated in the line of the spine. Our back, its strength, its elasticity (its freedom of movement) is related to our spine’s health. The energy flow through our spine is so important that, all the energy within our body is according to that flow. When there is pain in the spine, it means that there is an energy blockage because everything in the macro cosmos (the universe) and micro cosmos (the body) is functioning through energy. And everything that starts in the field of energy goes on to become more solid, more visible. Whenever there is an energy blockage in somewhere, we need to observe it .The pain or disorders are the way of the body saying; that the place needs energy, needs attention.

So, with this knowledge, we now know that we need to keep the energy flowing through our spine. And it is better if we do it both from inside with meditation and also from outside with asanas.

I want to share the yoga flow I do to keep the energy flowing through my spine by performing some essay to do Yoga poses for strengthening your back with healthy living.

Do these slowly in sync with breath.

1.CAT POSE (MARJARIASANA) 

Benefits: Opens spine, relieves neck and lower back stiffness 

Keep your hands, shoulder-width apart and your knees directly below your hips. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up. Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a “cat.” Repeat several times. Perform

10–15 slow rounds.

2. NECK ROLLS, SHOULDER ROLLS 

Benefits: Especially good if you have neck/shoulder tension

Roll your head slowly to right and left through tilting forward. (Fig 1,2 & 3)

Then roll each of your shoulders backward and forward.

Duration: 4-5 times

3. CHILD’S POSE (BALASANA) 

Benefits: The child's pose helps to stretch your back and muscles around your hips.

Kneel and sit on your knees. Lean forward, keeping your hips on your heels, and rest your forehead on the floor. Stretch your arms and your back forward taking deep breaths.

Duration: 1–3 minutes

4. DOWNWARD DOG POSE (ADHO MUKHA SVANASANA) 

Put your body into an inverted V-shape (or pyramid), as if there a straight line that runs through the top of your head up your spine and out of your hips toward the ceiling.

Duration: 2-3 times

Perform the cobra pose after the downward dog pose.

5. COBRA POSE (BHUJANGASANA) 

Benefits: This pose is very useful for spine flexibility. Regular practice restores natural curvature, strengthens lower back, helps disc hydration.

Begin by lying face-down on a mat. As you inhale, squeeze your shoulder blades together and, pressing into the mat through your hands, lift your chest off the ground. Draw your shoulders away from your ears by gliding them down until you feel steady and grounded.

Perform 2-3 times.

6. LYING DOWN SPINE TWIST (SUPTA MATSYENDRASANA) 

Benefits: For spine flexibility. It is excellent for providing relief to those suffering from slipped disc, sciatica or stiffness.

Lie down on your back. Bend your right knee and pull your heel towards your hips. Bend your right leg through left side and turn your face to the opposite side. Now perform the reverse version for other side.

Perform 1 minute each side.

7. LOCUST POSE (SHALABHASANA) 

Benefits: For back strength as well as weak muscles. This pose strengthens the back.

Begin with lying down on your stomach with your feet separated from each other, arms by your sides. Stretch your arms forward, breathe in and lift your legs and arms up, count to 5 and then release back to the floor.

Perform 3-4 times.

8. KNEES TO CHEST (PAWANMUKTASANA) 

Benefits: For spine flexibility

Roll to left and right. This pose gently massages the spine as well as other organs.

Lie down on your back, bend your knees through your chest and roll left and right.

Duration: 1 minute

9. THE CORPSE POSE - SHAVASANA 

Benefits: Final healing pose lying down on your back flat

Lie down flat on your back. Stretch your arms and legs out and away from your body. Keep your eyes gently closed. Breathe slowly and attempt to relax. Ensure that your body is completely relaxed. Ensure that all your muscles are completely relaxed. Release all the tension and all the thoughts from your mind.

Duration: 5-10 minutes

Enhance your mobility

"A strong spine is the foundation of a healthy body. Keep it flexible, keep it strong, and empower your every move."

NAMASTE

Deniz Shakti Oflaz

Healer & Yoga Instructor