So, roll out that mat and try two simple yoga poses 2 to 3 times a week for a healthier back:
1. Plank pose
This pose is not just beneficial for the abdomen but also strengthens and strengthens back muscles.
Instructions:
- Begin in a tabletop position. Align the knees under your hips and your shoulders over your wrists.
- Press your hands into the floor and step one foot back at a time, bringing your torso parallel to the floor.
- Allow the arms to remain perpendicular to the floor with the shoulders aligned over the wrists.
- Press your outer arms inward and spread your shoulder blades wide.
- Spread the chest open, draw the tailbone down, lift the thighs, and reach back through the legs
- Reach the head forward and gaze softly towards the floor.
- Stay for 5 to 10 breath cycles.
2. Standing bow pose
This pose stretches the torso and strengthens the spine and back muscles.
Instructions:
- Stand in mountain pose, with your big toes touching and your heels about 1 inch apart.
- Face your palms forward to open the torso.
- Lift your left foot, bend the leg behind you and squeeze the leg to pull the heel towards the glutes.
- Reach back with your left hand and grasp the inside of your left foot.
- Extend your right arm straight up.
- Press into the floor with your right foot.
- Inhale as you lengthen your body and reach for your fingertips.
- Exhale as you press your left foot firmly into your left hand, using this force to stretch the left hip muscle.
- Hold the posture, inhaling as you lengthen the torso and exhaling as you press deeper.
- Hold for 30-60 seconds, for one to two sets.
- Repeat on the other side.
