Stronger Back! 2 Yoga Asana You Should Try Out For Stronger Back In 2023

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.

Ladies, you need to hold that plank for at least a minute! 
  • 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.

Here’s how yoga can help you have healthier back. 
  • 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.

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