Yoga and Health: Asanas for the Back

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Yoga and Health: Asanas for the Back

The back is an amazingly strong structure, which allows the spine to move in all directions and planes. It is important not just to be free of your back pain, but also to have a strong and flexible back, which keeps you feeling light and healthy.

Here we give you warming-up and strengthening asanas, followed by toning and stretching of the back. Remember to do all the asanas in the order mentioned and at your own pace and level of flexibility.

WARMING UP

Tadasana (Palm tree pose)

Stand with a gap of a one foot between your feet, and raise your hands over the head.

Raise your heels up and stretch your whole body up as high as possible.

Join your hands and hold the posture for 30 seconds to a minute. Keep your breathing as normal as possible throughout the practice.

Slowly bring your hands back and exhale. Place your heels on the floor, and hands by the side of the thighs.

Marchariasana (Cat Pose)

Place your palms and knees on the ground.

Inhale and look upwards, arching your back and head upwards.

Exhale and curve your back inwards and look at your navel as shown in the picture.

Repeat this movement about 10 times.

Do it very gently and slowly and avoid jerks

STRENGTHENING

Bhujangasana (Cobra Pose)

Lie on your stomach with your chin touching the ground, legs straight out, toes tucked in.

Place your palms besides you at shoulder level, elbows close to your chest.

Raise your chest, arching your back, keeping your elbows bent, navel touching the ground and look up. Hold this position for a few seconds.

Continue arching the back more and raise the chin. Raise your thighs off the ground. Hold for a few seconds while breathing normally.

Dhanurasana (Bow Pose)

Lie on your stomach.

Fold your knees, reach behind and hold your ankles.

Inhale and raise the body up. Arch your body backwards while pushing upwards with your legs. Try to keep the chest and thighs off the ground, with only the abdominal area touching the ground.

Breathe normally and hold for 10-30 seconds.

TONING

Lie on your stomach with your hands interlocked behind your neck and your legs straight.

Inhale and raise your upper body as high as you can comfortably do so. Exhale and lower your body to the ground. Do 10 to 15 rounds.

Viprit Naukasana (Inverted Boat Pose)

-       Lie on your stomach with the legs together and arms stretched out above your head.

-       Exhale and lift your arms and your legs up as high as possible and hold the position for a few seconds and then lower them.

-       Repeat 5 to 6 rounds.

STRETCHING

Pawanmuktasana

-       Lie flat on the back, hands by the side of your thighs.

-       Interlock your fingers, bend your right knee, place your hands over your knee and slowly exhale and pull your knee towards your chest.

-       Raise your upper body and bring your chin over your knees.

-       Hold the posture for 30 seconds to a minute and breathe normal.

-       Relax your grip, straighten your leg and come back to lying down position.

-       Repeat with the other leg (these two steps are Ek Pad Pavanmuktasana) and then with both legs pressed towards your chest (Poorna Pavanmuktasana).

-       Stand on your knees and then sit on your heels with toes touching each other.

-       Stretch your arms above your head.

-       Keep your ears between your arms and stretch forward. Remember to try to keep your bottom on the heels.

-       With your bottom touching your heels, bend forward and place your arms on the floor in front of you, with your forehead touching the floor. Breathe normally as you hold this position for as long as comfortable.

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See also: Yoga and Health, Yoga, Yoga and Health, Yoga Systems, Yoga Positions)