Strengthen and take care of your back practicing Yoga: five asanas to achieve it

The yoga it is a good way to work our body. As we have commented on countless occasions, it is a good way to keep muscles and joints in perfect condition. But when it comes to carrying it out, we can focus on the work of some parts of the body. This time we are going to stop in the back.

The back strengthening It is a point that we very much want to achieve, since it is one of the best ways to correct posture and avoid pain in this part of the body. Getting it done with yoga is a good way to do it.

As we have seen on previous occasions, practicing yoga will help us connect the body with the mind, and achieve, not only a better physical quality, but a better psychological balance of the body.

Practicing yoga will help us relieve tension in certain parts of the body. The back is a part that can be greatly benefited by this activity.

The correct one combination of exercise with a knowledge of technique, will help us achieve the best results when it comes to practice yoga. That is why it is a good alternative to achieve a much more relaxed back in perfect condition.

We must not forget that yoga is an activity that it will help us to achieve greater relaxation at a general level. Therefore, it is a good way to eliminate tension from this part of the body, while achieving better muscles throughout the back.

Therefore in this post we are going to stop at different asanas that will help us to work this part of the body and strengthen it in the appropriate way. Specifically, we are going to highlight five positions that will help us to achieve this through the practice of this activity.

Downward facing dog

On first place we are going to stop at the asana known as downward facing dog. To do this, we will start in the fetal position, stretching the arms forward and supporting the palms of the hands strongly to the ground. We will keep the head relaxed during the entire time that the activity lasts.

Then we will put our feet to the ground by the tips. To do this, we will do it by slightly raising the butt and legs, with the knees slightly bent. The back will remain straight and the arms will be stretched forward.

Performing an arch with the back and stretching the back to the maximum is what we will look for with the performance of this asana.

To finish the asana, what we will do is fix the feet to the ground by the sole, and stretch the legs completely without lifting the hands from the ground. It is important raise your butt as if pulling a string. In this way, what we will achieve is to stretch all the muscles of the back completely and we will achieve greater relaxation in this area of ​​the body.

Upward dog

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As second alternative we are going to stop at the asana known as upward dog. For this we are going to place ourselves on all fours with our arms stretched out to the sides of the body and the palms of the hands resting completely on the floor.

Starting from this position, we will support the feet on the tips, throwing the legs back stretched, so that the body is completely straight. Then we will bend our elbows without separating our hands or feet from the ground, and we will lower the body, which will remain straight, practically towards the ground.

It is very important to keep the legs close to the ground and it is necessary to raise the trunk in order to stretch the back as much as possible.

In this position, we will raise our back again, while we stretch our arms and now support our feet on the instep. Without separating the legs from the ground, we will stretch the back up, the neck, bringing the shoulder blades back, in order to be able to stretch the entire back, and especially the lumbar area.

Cat

As third alternative we are going to stop at the asana known as cat. To do this, we will place ourselves on all fours on the floor, placed by the palms of the hands with the arms outstretched. We will support ourselves by the knees, and the first position that we are going to adopt is to arch the back outwards with the head inwards. It is what is known as curling ourselves, to stretch the spine.

To maintain this posture, what we are going to do is try to raise your back as high as we can. While we control the breath at all times. In addition, it is necessary to keep the neck relaxed at all times so as not to load the cervical part.

We will do an outward bending of the back to stretch the entire spine and thus relax this part more.
At the end of this, what we will do is stretch your arms forward, with the palms of the hands stretched out and resting on the floor. By doing this, we will lower our back, which we must keep straight and which will help us to achieve a greater stretch of the entire area.

In fourth position we are going to stop at the asana known as dove. To begin to perform this posture, we will bring the two legs back supported by the feet to the ground, and the arms stretched, supported by the palms of the hands. The butt will be elevated.

Starting from this position, we will take the right leg forward, and we will place it behind the arms resting on the floor. In this position, both legs will be flat on the floor and the back will be straight. In this way, we will be able to stretch this part of the body.

We will bring one leg forward, keeping the other straight and both close to the ground in order to stretch the back and buttocks as much as possible.
To improve posture performance, we can bring the front foot towards the body. In this way, as well as bringing the shoulder blades closer together, we will be able to stretch the parts we want to work much more, which are the back muscles. We must not forget that we will also be able to stretch the muscles of the legs and buttocks.

Lastly, we are going to stop at the asana known as the child’s pose. It is one of the simplest, and therefore it is very suitable to fully stretch the back and achieve greater decongestion in this part and thus achieve greater health in the muscles and all the parts that make up the back.

To do this, we will kneel on the floor with our legs together. In this position we will throw the body forward with the arms stretched out. We will try to support the palms of the hands on the ground and stick the knees to the chest. It is a simple posture, but it will help us stretch our back perfectly.

We will place ourselves in a fetal position with our arms and back stretched forward to relieve tension in this part of the body.

To achieve a greater effect with this position, the ideal is to stretch the arms as much as possible, advancing the palms of the hands as far as possible. All this without separating the knees from the chest. The more we stretch, the more we will be able to decongest the back area and improve the general condition of this part.

It is very important that throughout the time that we carry out each of these asanas, we control our breathing and do not keep our necks stiff. In this way we will be able to execute each movement and each posture much better.

It is necessary for us to know that yoga is not a risky sport, but rather that it is necessary that we perform each asana calmly and without forcing the body unnecessarily. In this way, what we will achieve will be a much better and complete job of the part that we are working on in this case, which is the back.

Fountain: Vitonika

Sandra B. Lusk
Freelance author Food,Fitness and Weight Loss

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