Fitness sources often talk about the importance of strengthening abdominal muscles, but it is also crucial to do the same for back muscles, including the erector spinae, latissimus dorsi and rhomboids. Healthywomen.org emphasizes that strong back muscles contribute to better postures and reduce the spinal compression that can occur with aging. When practicing yoga poses, breathe deeply and do not bring movements to the point of pain.
Locust Pose
Locust Pose, or Shalabasana, works the upper and lower back muscles. This is a good way to balance the effects of abdominal exercises. Yoga Journal contributing editor Fernando Pagés Ruiz highlights that too many ab crunches can actually flatten the lumbar curve.
To start, lie on your stomach with your arms by your side and your feet lightly touching. Lift your chest and feet off of the floor. Keep your gaze focused towards the floor or a few inches in front of you. Try to lift a little higher with each inhale. Hold Locust Pose for five to seven breaths.
Extended Hand-to-Big-Toe Pose
From a standing position, bring your right knee up toward your chest. Wrap your first two fingers around your big toe, and then press your other two into the base of the toe. With as upright a posture as possible, extend your leg out straight in front of you. Breathe and maintain your balance. Try taking your leg out to your right, so you feel open across the hips. Extending your left arm out to your side is optional. Hold Extended Hand-to-Big-Toe Pose, or Utthita Hasta Padangustasana, on each side of the body for five to seven breaths. Along with the upper back, this pose also works your legs.
Standing Forward Bend
Use Standing Forward Bend as a rest pose in between or after other back strengthening poses. This pose helps you decompress the spine, which allows you to perform other yoga poses with more awareness.
Fold your upper body toward your lower body. Let the knees bend slightly to help your hands or fingertips reach the floor. Yoga Journal recommends holding the pose for thirty seconds to one minute.
Standing Half-Forward Bend
Standing Half Forward Bend is a pose that can be done by itself or as part of the warm-up sequence, Sun Salutation A and B, which is popular in many yoga styles.
From Standing Forward Bend, place your hands on your shins, then raise your torso up until it is parallel to the floor. Your body will form a number seven shape or a 90-degree angle. Keep your neck in line with your spine as you look down. As you pull your shoulders back toward your hips and the crown of your head forward, you should feel your back lengthen and strengthen. Hold for five to seven breaths, then release your back and fold over your legs again into Standing Forward Bend.
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