Rishikesh Yogkulam


7 Yoga Poses To Strengthen Your Lower Back


If you have been suffering from mild to even severe lower back pain, and have tried a number of different techniques to manage your discomfort, it is time for you to try yoga. Yoga is much more than just an exercise regimen but is a mind-body therapy recommended by doctors to not only deal with the physical pain but also to get through the mental strain it accompanies. Practicing yoga is one of the best mindfulness exercises that will help you become aware of your mind and body. 


Here are some of the best yoga asanas that will help you to strengthen your lower back:


  1. Downward Facing Dog


This yoga pose is an exceptionally well known and different asana that will help you stretch not only your hamstrings but also a total body stretch. It mainly focuses on the large muscles in your lower back and provides support to your spine. With the help of this asana, you will be able to stand and lift objects with ease. If you want to do this asana, first start bending on your hand and knees. Keep your hand a little in front of your shoulder. Now, press back and raise our knees towards the ceiling while lifting your tailbone. You can also push the heel towards the floor. Hold this position for seven breaths and repeat for 5 to 6 times. 


  1. Child Pose


This asana will help you take the pressure off of your lower back by aligning and elongating your spine. This helps it to decompress and helps you to stretch correctly. Kneel on the mat and keep your knees hip-width apart with your feet joined behind you. Take a deep breath in, layover your thighs on your torso while breathing out. Lengthen your spine and neck by stretching your ribs away from the tailbone and your head away from the shoulders. Keep your head on the ground and extend your arms in front of you. Hold the pose for 1 or 2 minutes. 


  1. Triangle Pose


The triangle asana is a great way to strengthen your legs and back by lengthening your muscles on your torso’s side. This asana helps stretching the muscle fibers in the outer hip region. Stand with your feet together. Launch your left foot 3 feet and point it at a 45-degree angle. Now turn your chest and stretch your right arm on the ground keeping your left arm towards the ceiling. Make sure to keep your left and right legs entirely straight. It may take some time for you to reach the ground, but do not overstretch. 


  1. Knees to Chest


This is a basic stretch that allows you to elongate your and strengthen your legs as well. You may also add a slow rock to provide your body with natural body weight. To do this, you have to simply lie on your back and hug both knees. Once you do this, try bringing your knees into your chest. You can now try to rock your torso in a back and forth motion while firmly holding it onto your legs. Doing this for 2-3 minutes is ideal. 


  1. Upward Facing Dog


This is a great asana to stretch abdominal muscles and open up your chest while engaging your back. Simply lay on your chest. Keep your palms face down by the mid-region of your ribs. Draw your legs together, keep pressing the top of your feet, and make sure that it lies flat on the floor. Merely using your back’s strength and not engaging your hand, lift of chest from the floor. You must keep your legs extended on the floor. Hold on to this pose for 5 to 10 breaths. 



  1. Upward Forward Bend


This is a first stretch, which is also referred to as a forward fold. It helps to stretch your hamstrings as well as the back muscles to release tension from your shoulders. Keep your feet shoulder-width apart and stand straight. Do not lock your knees and keep them loose. While exhaling, hinge at the waist while bending forward. Try to reach the floor; however, if you cannot, you can stop wherever your hamstring feels comfortable. Keep doing this for 5 to 7 times. 


  1. Reclined Pigeon Pose


This asana is also known as figure 4, and it is an extremely important pose that stretches your buttocks, hips, and the inner thighs. Simply lying on your back and cross your right foot over the left quad, while bending your left me. Keep holding onto the end of your left leg and try to pull it towards your chest as you feel comfortable to hold this pose for 2 to 3 minutes. Switch the sides and repeat. 


These asanas are a great way to strengthen your back and soothe any back pain.

Want to learn more about how yoga can be used to heal many diseases? Then join our 200 Hour Yoga Teacher Training Course in Rishikesh to become a certified 200 Hour yoga instructor.


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