Fitness Nutrition Forums

6 Yoga Back Exercises You Can Do at Home

Fitday Editor

Yoga back exercises can be used to strengthen and improve the health of your back. This will make it much easier to eliminate any pain that you experience. Yoga is a very popular exercise which can be used to strengthen your whole body. These exercises are very popular, because anyone can do them without needing any special equipment. Yoga exercises can be used to improve the condition of your back while you are at home. You should be able to do these exercises whenever you have a few minutes to spare.

1. Cat

Get on the floor on all fours and hold your back in a flat position. Spread your fingers out and keep your hands directly under your shoulders. Bend your knees and place your hands on your hips. Relax your head and look at the floor. Breathe in and pull your chin in towards your chest. Exhale and stretch your head up, so your back arches up towards the ceiling.

2. Corpse

Lie down on your back on the floor and put your arms down by your sides. Start to turn your knees out slowly, but stop if this is painful. Breathe in and out and just relax. This is a great way to reduce problems with tension and stress in your back.

3. Twisting Your Back

This exercise involves twisting your back. If you do experience any pain when doing this, you should stop and try something else. If you twist too far, it will aggravate your back condition. This is a very gentle stretch and you should only twist as far as you find comfortable. Sit down on the floor and bend your right knee, then lift your right leg and put it over the top of your left leg. Put your right foot flat on the floor. Now twist your neck to try and look over your right shoulder and hold. Repeat by looking over your left shoulder.

4. Locust

The locust is perhaps one of the best known yoga poses. This is particularly easy and can be used to improve back conditions. Lie on your stomach and put your arms down by your sides with your palms facing downward. Bend your elbows slightly and point your fingers towards your feet. Now try to raise the legs off the ground, but be careful that you don't cause yourself any pain. Hold the stretch for one second and then repeat 10 times. This is a strenuous exercise, which is why you should be careful not to overdo it.

5. Bending Forward

Another yoga pose which might help is to stand up straight and put your feet together. Relax your arms and hold them down against your sides. Inhale and then raise your arms so that they are over the top of your head. When you exhale, try to bend forward to touch your toes. Be very careful when doing this, as it could cause a lot of pain. If you can't quite reach your toes, you can also try touching your ankles or knees. Try to keep movements as smooth as possible.

6. Palm Tree

Stand up straight with your arms down by your sides. Lock your fingers together and turn your palms upwards. Put your palms on the top of your head and then look up slightly. Stretch upwards and go up onto your tiptoes if this is not painful. Hold this pose for 10 seconds. This pose can be difficult at first because it requires very good balance.

{{ oArticle.title }}

{{ oArticle.subtitle }}