Yoga poses for the back – easy and effective

Yoga is beneficial for the back, although it should be practiced carefully when you have spinal problems because not all the exercises that are performed are suitable to treat the pathology that you have or to avoid or prevent pain.

we are going to show you the yoga postures for the back that have the most health benefits and that, in addition, are very easy to do because most consist of simple stretches. Thus, you will be able to do them, even if you do not have an excellent physical shape.

Table Of Content

1. Staff Pose or Dandasana
2. Yoga posture Uttanasana or the standing clamp
3. The Apanasana position in yoga
4. Urdhva Prasarita Padasana or feet up, perfect for stretching the back
5. Yoga posture for the lower back

Staff Pose or Dandasana

Dandasana, also known as the staff pose, is very easy to do. You just have to follow these simple steps:

  1. Sit on the floor and stretch your legs well.
  2. The legs should remain parallel, touching, while the back remains straight.
  3. In that position, the next step is to place each of the arms on the sides of the hip, so that they are straight.
  4. The hands have to rest on the ground. If you can’t get there without straining your back, you touch the surface with your fingers.
  5. From there, it only remains to separate the toes so that you can see how the entire back is stretched and, above all, the lower back and nerves such as the sciatic.
Yoga poses for the back - easy and effective - Staff pose or Dandasana

Yoga posture Uttanasana or the standing clamp

Another of the yoga postures for the back is the standing clamp or Uttanasana. This exercise consists of standing with your arms at your sides and following these steps:

  1. In that position, you should take a breath and bring them up.
  2. Then, the back should be bent forward, while the air is being released, and the knees are bent a little so that the arms are hanging, although they can be picked up by bending them.
  3. If there is no pain and you are flexible, touch the ground or grab your ankles with your hands to further stretch your back.
  4. This fastening can also be done at the level of the calves if it does not reach that low.
  5. If you have enough flexibility, and if not with practice it will end up coming out, you have to get to place the head in front of the legs, touching them, and holding the legs with the arms, to facilitate the approach, placing the arms at a right angle and the palms of the hands following the tendon of the heel.
  6. After a few seconds in that position, you have to get up slowly.

Remember that your degree of flexibility determines how much of the exercise you can do without hurting yourself and think that with practice you will gain flexibility and be able to perform the entire exercise. With this asana, not only does the entire back stretch well, but the legs also stretch to the fullest.

Yoga poses for the back - easy and effective - Yoga posture Uttanasana or the standing clip

The Apanasana position in yoga

Within the yoga postures for the back, there is also the Apanasana or knees to the chest, which is very good for stretching the entire lower back. For this position follow these instructions:

  1. You have to lie on the floor face up with your back well supported and your legs straight.
  2. From this position, take a breath to release it as your knees bend, leading towards your chest.
  3. In this position, you have to put a hand on each of the knees and make a slight pressure to bring them closer to the chest.
  4. If possible, slowly bend your head, neck and upper back so that it is between your knees and thus stretch your entire back.

Urdhva Prasarita Padasana or feet up, perfect for stretching the back

This yoga posture for the back is also very simple and serves to stretch both the back and the legs. In addition, it can be done without support or done by supporting the legs on a wall. Follow the steps to do the feet-up pose :

  1. Lie on your back with your back perfectly supported and with your knees slightly bent, but without forgetting that the soles of your feet are in contact with the ground.
  2. From that position, you have to stretch one of the legs, forming a straight horizontal line with the body.
  3. From there, it has to be raised until it is perpendicular to the ground.
  4. To keep it straight and help stretch, you can hold it with your hands behind your knee.
  5. Then return to the starting position and do the entire exercise with the other leg.
  6. It can also be done with both legs at the same time and with support on the wall.
Yoga poses for the back - easy and effective - Urdhva Prasarita Padasana or feet up, perfect for stretching the back

Yoga posture for the lower back

To take care of the lower back, within the yoga postures to take care of and strengthen the back, there is one that is specific and that is very easy to do. In this case, follow these instructions:

  1. Lie down on the floor, but face down, stretching your legs and arms in a relaxed way.
  2. The next step is to stretch them as they rise slightly to relax the entire lower back area, including the waist.
  3. This process is done by alternating one of the arms and the opposite leg at the same time. That is, for example, the left arm is stretched with the right leg.
  4. Then, return to the starting position and change the movement, so that it will be time to stretch the right arm with the left leg.

With these yoga postures for the back that we have told you about, you will see how you notice improvement and you will perceive less pain and greater well-being. But do not forget to always consult your doctor and specialists beforehand about whether or not yoga is suitable for your case and if there may be other more advisable exercises depending on your needs.

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