Back problems are common nowadays among all age groups. Most of us lead a hectic and stressed lives. Your back takes all the stress and burden of the day’s work which eventually leads to mild to intense backaches. Back problems are a sign that your back needs some firming up and support. The good news is that you can strengthen your back and get relief from pain with backbend yoga asanas.
Yoga for backbone strengthening
Backbend yoga poses may seem challenging, especially as you advance in age and rigidity. These asanas require great flexibility and balance, which may seem tough even in your childhood. However, when you bend, stretch back and forth, your spine becomes stronger. The back muscles also flex more easily, helping you to bend easily. These are only some of the benefits of these asanas. Let’s look at others.
Why backbend yoga is useful
Back-bending yoga poses flex and relax the back muscles. In this state, the back regains its strength and suppleness. It also helps you maintain a good posture.
Most of us sit in a fixed position in front of a computer whole day. This makes the body rigid and susceptible to neck and back sprains. Yoga is good for your spine as it helps make it straight, strong and flexible. It also helps prevent injury.
Backbend yoga poses help release the built-up tension in muscles and joints by opening up the frontal portion of the body. Consequently, you are less irritable and sleep better at night. The rest helps strengthen the back.
Practicing these yoga asanas strengthens your muscles and increases flexibility of spine.
Regular practice of yoga gives you correct posture and proper body alignment. Backbend yoga postures help open specific chakras (energy points) in the body. These contribute towards your general physical and spiritual well-being.
Additional backbend yoga asana for spine benefits include psychological, emotional and spiritual aspects as well. Yoga helps to increase your patience, perseverance, discipline among others. While giving you a boost in energy levels, it also relieves you of stress, anxiety and depression.
With these benefits in mind, let’s now explore some yoga asanas that can strengthen your back.
Backbend yoga poses for strong spine
- Opens up the shoulders, neck and back
Strengthens the entire back and shoulders
improves flexibility of upper and middle back
Expands the chest
Improves blood circulation
Reduces fatigue and stress
Strengthens the back and abdominal muscles
Opens up the chest, neck and shoulders
Tones the leg and arm muscles
Adds flexibility to the back
Relieves stress and fatigue
Marjariasana (Cat Stretch Posture)
Makes the spine flexible
Stretches and strengthens spien and shoulders
Improves blood circulation
Relieves stress and weariness
Deeply relaxes the back
Releases tension from chest, shoulders and back
Gives relief from back and neck pain
Relieves stress and fatigue
Improves blood circulation
- Strengthens back and shoulders
- Stretches and opens the front of the body
- Relieves the body of lower backache
- Improves posture
Alleviates stress
Strengthens spine & back muscles
Relieves the tired back instantly
Stretches the chest, neck and spine
Calms the brain, reducing anxiety, stress and depression
Opens up the lungs, increasing oxygen supply to the body
Ardha Chakrasana (Standing Backward Bend Pose)
Strengthens the back and abdominal muscles
Helps the body develop a good posture
Helps relax the shoulders, neck and back
Helps alleviate upper backache
Tones lower back muscles
Helps improve back’s flexibility
Precaution: In the event of back / neck injury or problems related to spine, do consult a doctor first.
You might already unwittingly be doing backbend yoga poses to unwind. After all, they are the natural bends and stretches we do to get relief from back pain. However, when you do it consciously with breathing techniques and awareness, it enriches the effect.
Breathing expands the chest, increasing room in lungs for more oxygen. This energizes the body. Food also plays an important role for a strong back. Ensure that you follow a healthy balanced diet rich in calcium and protein. You can check out some Ayurvedic diet tips.
So, relax and don’t worry!
After all, these backbend yoga poses have your back!
Yoga practice helps develop the body and mind bringing many health benefits. Yet, it is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga program at an Art of Living Center near you. Do you need information on programs or share feedback? Write to us at info@srisriyoga.in
