Yogis are the experts who can teach you the best postures to utilize for a stronger back. Many yoga postures are ideal for strengthening the back and the core. Building a healthier back and a stronger core is vital for improved overall health.
However, these are the ten best postures that yogis specifically recommend for keeping your back and posture healthy and tall.
10 Top Yoga Poses for a Stronger Back
Many yoga poses help to stretch and strengthen the core and the back. The back and abdominals are so essential to increase and maintain.
Back injuries are quite common, and it’s crucial to focus on practicing yoga postures that can strengthen and improve your overall posture.
“The moment is now. The present moment is not just a progression of past moments, but is alive in its own way, complete and perfect. And it is this new moment that demands our attention. Only in the moment can we be fully awake.
And it is this new moment that demands our attention. Only in the moment can we be fully awake, and respond to the real needs of ourselves and others.
Only in the present moment can we be fully attentive.” -Llewellan Vaughn Lee
1. Yoga side stretch.
- Stretches tense muscles in the back and side
- Cause the body to be more relaxed
- Lengthens the side ribs for better breathing
- Tones and strengthens the back muscles
Although the side stretch is beneficial for the flexibility, it is helpful for releasing overall tension.
“Meditation is a surrender, it is not a demand. It is not forcing existence your way, it is relaxing into the way existence wants you to be. It is a let-go.” – Osho
2. Plank pose.
- Improves chest strength
- Supports stronger neck and shoulders
- Helps to keep shoulders back for better posture overall
- Strengthens back muscles
Plank pose may not always be associated as one of the best yoga postures for the back, but research conducted at Harvard has shown that it improves core strength. This means a stronger back.
“I roll it out, and step inside a world of self-discovery, mine. Here is where I challenge myself, to learn just how to be myself…to grow and reach, and stretch and sweat, I push my boundaries, no regrets.
For this is where I seem to be, a stronger, better, newer me. And when my body’s fully spent, my spirit takes a forward step.
I contemplate the wisdom’s known, relinquished now in child’s pose.” ~Andrew Pacholyk
3. Downward-facing dog.
- Stretching the back
- Helps calm the brain
- Relieves menstrual discomfort
- Helpful for osteoporosis prevention
- Stretch and strengthen the wrists
A downward-facing dog has numerous benefits, including relieving pain in the back as well as helping to enhance it. A study conducted by Frontiers in Psychiatry noted that downward-facing dog reduced symptoms of depression.
“The less I’m in a hurry, the quicker the results seem to happen. With patience, the quality of my experience has a depth that can’t be measured by the clock, but by the timelessness of my experience.”
4. High-lunge prayer twist.
One of the most beneficial yoga postures for improving back strength is the high-lunge with a twist. While lunges help build stability in the lower body, they strengthen the low back.
The high-lunge prayer twist pose offers the following benefits:
- Strengthens the lower body
- Improves digestion
- Strengthens low back muscles
“Even the master in one way or another, is a student throughout life.” -Fakeer Ishavardas
5. Bharadvaja’s twist.
- Offers a good stretch in the spine
- Relieves sciatic nerve pain, and low back pain
- Ideal for women in the second trimester of their pregnancy
Bharadjava’s twist also provides relief for carpal tunnel syndrome and is known for reducing stress.
“I have seen yoga teachers almost in frenzy, looking for something new; new postures, breathing exercises, teachers and so on. But what are they really searching for? Escape from boredom.” – Gudjon Bergmann
6. Bridge pose.
What other benefits does the bridge pose offer the yoga student?
- Offers a good stretch in the spine, as well as the chest and neck
- Reduces stress
- Relieves symptoms of depression
- Combats fatigue in the legs
- Relieves menstrual discomfort
- Aids in proper digestion
- Relieves back pain along with headache
- Improves sleep
Research on the bridge pose sheds light on how tightening the abdominal muscles during this pose can aid in strengthening the lumbar spine.
“Yoga is bringing fitness in body, calmness in mind, kindness in heart, and awareness in life.” – Amity Ray
7. Extended triangle pose.
Although the extended triangle pose gives a deeper opening of the hips, it also offers the following benefits:
- A deeper stretch of the spine
- Relieves sciatic nerve pain
- May prevent osteoporosis
- Relieves stress
- Relives anxiety
- Strengthens ankles and calves
- Improves digestion
The extended triangle pose is one of the best yoga postures for pregnancy during the second trimester. Women who need relief from backache or sciatic nerve pain will benefit from this pose tremendously.
“Use your breath to bless yourself and feed your life force.” – Ana Forrest
8. Cobra pose.
The cobra pose has numerous benefits, including:
- Stretching the lumbar spine
- Stretching and toning the dorsal muscles of the lumbar spine
- Strengthens and tones the abdominal muscles
- Helps tone the uterine muscles
- Stretches the chest and shoulders
This particular pose is ideal for increasing the flexibility of the spine, and it helps open the lungs to improve breathing for the student with asthma.
“There are young people today that move like old people from eating too much junk food and not getting enough exercise.” -Sri Dharma Mittra
9. Locust pose.
Locust pose will encourage a deeper backbend and should be practiced with caution for those with back injuries.
The following benefits can be acquired by consistently practicing locust pose:
- Relieves lower back pain
- Improves digestion
- Reduces occurrences of flatulence
- Energizes the body and reduces fatigue
- Improves overall posture
- Strengthens the spine
Some research suggests that this pose may reduce the rounding of the back as it improves overall posture.
“You cannot do yoga. Yoga is your natural state. What you can do are yoga exercises, which may reveal to you where you are resisting your natural state.” – Sharon Gannon
10. Sphinx pose.
The sphinx pose is one of the best yoga postures for toning the spine. Several benefits can be obtained from this pose as well.
- Stretch in the low back
- Stimulates the sacral lumbar arch
- Reduces low back pain
- Tones the spinal muscles
- Stretches the chest and shoulders
- Aids in balancing the nervous system
Yoga is a great way to calm the mind and body, relieve pain, and increase flexibility. Strengthening the spine is so important because every part of your body is connected to the spine.
“Train yourself to be in awe of the subtle, and you will live in a world of beauty and ease.” -Rodney Yee
Final Thoughts on Implementing Yoga for a Stronger Back
The core is a combination of your abdominal muscles and spine. This is why strengthening and stretching the core is so vital for improved overall health.
All of the yoga poses above are ideal for lengthening the spine and abdominal muscles as well. This is important for improving overall posture and a stronger back.
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