We all have problems with our backs every now and then. Use these poses to build the strength and flexibility in your back. You can just practice some of these when your back hurts or practice the whole video at the end!
Practice these 5 yoga poses for a healthy back:
Lie on your back, extending your legs away from you. Bring your arms over your head and hold on to the opposite elbow. Bend from the waist and bring your upper back, arms and head towards the left side of the mat. Walk your feet to the left until your body forms a banana shape. Stay here for 5-10 breaths then repeat on the other side.
- High Lunge Twist
Standing at the top of your mat, step the left foot to the back of the mat. Have your feet on rail tracks, i.e. at least hip distance apart. If you struggle with balance, step your right foot out further to the right. Bend your right knee until it’s directly over your right ankle. Bring your left hand next to your right foot, directly under your left shoulder. Reach your right arm up to the ceiling. You can either look at the mat, the side wall or to the ceiling, whatever feels best for your neck. Stay here for 5-10 breaths then bring the right hand on the mat, framing your front foot. Jump switch your legs around so that the left foot is forward and the right foot it back. Inhale your left arm to the ceiling, staying here for 5-10 breaths.
- Wide-legged standing forward fold
Standing at the top of your mat, step your left foot out to the back of the mat. The outside of both feet are in line with the front and back of the mat. Pidgeon toe your feet in slightly. Bringing both hands onto your hips. Inhale, open through the front of your body and on your exhale start folding over your legs. Bring your hands onto the floor, either the whole palm or your fingertips, you might have to bring the floor closer to you, i.e. using props (can be piled up books) to put your hands on. Inhale, open through the front of the body again and on your exhale fold over even more. Stay here for 5-10 breaths, then when you are ready to come out, inhale coming onto your fingertips. Bring your hands to your hips, bend through your knees, bring your chin to your chest and very slowly start coming up to a standing position.
- Happy Baby
Lie on your back with both soles of the feet on the mat, knees pointing up to the ceiling. Hug your knees into your chest while pressing the tailbone into the ground. Reach your arms between your legs and either hold on to your big toes of the inside of your feet. Bring your knees towards your armpits, soles of the feet pointing up to the ceiling. Stay here for 5-10 breaths.
- Supine Twist
Lie on your back, hug your knees into your chest. Bring your arms out wide so that your wrists are in line with your shoulders (like a Texas T). Drop your knees over to the right-hand side. If you want a deeper twist, look over your left shoulder. Stay here for 5-10 breaths and then bring your knees back into your back with your core strength only. Repeat on the other side
Practice this whole video for a healthy back!