Yoga asanas or postures are helpful for stretching your entire body, but the muscles of the spine and lower back are targeted during many poses. Yoga is not, however, just about individual asanas, and entire sequences exist that not only stretch your body, but also increase strength, reduce stress and improve balance and posture. To experience all the benefits of yoga, including strengthening the abs to support the back, seek out a qualified yoga instructor and tell her if you have an issue with your back.
Janu Sirsasana
Janu Sirsasana or Head-to-Knee Forward Bend pose stretches the muscles of the spine, which are called the erector spinae. The shoulders, hamstrings and groin muscles also get stretched during this exercise. Sit on the floor with your legs straight in front of you to do this stretch. Then, bend your left knee and lay it on the floor sideways with the bottom of your left foot against the inside of your right thigh. Next, sit up straight and bend forward to reach for your right toes. Either grab the ball of your right foot and pull back, or touch the floor on the sides of your foot. This will stretch your back and right hamstring. Repeat on the left side by switching your leg positions and reaching for your left foot.
Balasana
Balasana, or Child's Pose, provides a gentle stretch for the lower back. The muscles of the hips and thighs and those around the knees and ankles also get stretched. Begin by kneeling on the floor, and then sit on your ankles. Lean forward until your stomach is on your thighs, and touch your forehead to the floor if you can. A blanket or block may be put on the floor to rest your head on if that is more comfortable. You may place a pillow between your buttocks and calves, also. The arms are placed at your sides with your palms up. Allow your shoulders to fall forward, or extend your arms forward on the floor with the palms down as a variation to the stretch.
Marjaryasana
Marjaryasana, or Cat Pose, is a simple stretch for the torso, neck and back. The pose somewhat resembles a cat rounding its back when it's scared or angry. Begin by kneeling on the floor in tabletop position, which is on your hands and knees. Make sure that your knees are in line with your hips and your wrists are in line with your shoulders. The palms are flat on the floor, and your spine is straight. Then, suck in your stomach and round your back. Look down and tilt your chin, but do not touch your chin to your chest. Dropping your chin furthers the stretch. Straighten your spine again to come out of the stretch.
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