Yoga Exercises For The Back

Cited for its many benefits--relieving stress, promoting relaxation, increasing flexibility, establishing itself as a solid form of exercise and supporting meditation--yoga is also used to condition and treat specific areas of the body. The back muscles are some of the largest muscles in the body and become stressed often. Try yoga poses to decrease the muscle tension in your back or even eliminate back pain. (Always check with your doctor first so as not to cause further injury.)

Corpse Pose

Although the name is somewhat morbid, it does give you a good idea of what the pose should look like. This pose is helpful to release tension from the body and is often used a warm-up. Start by lying flat on your back. Let the tension fall out of your muscles. Rest your arms at your sides, palms down. Turn your knees out slightly or just slightly bend your knees with your feet flat on the floor. Breathe in and out for five seconds to release additional tension. Repeat 5 to 10 times.

Cat Stretch

Another descriptive name for a yoga pose, cat stretch helps to stretch your back muscles. Get down on all fours (hands and knees), being careful to keep your back flat. Keep your hands directly under your shoulders and spread your fingers. Position your knees directly under your hips. Let your head hang naturally, looking at the floor. Inhale, while arching your back upward. Tuck in your chin to look at your navel while tucking in your tailbone. Hold for five seconds and go back to the original position. Repeat 5 to 10 times.

Bending Forward Pose

Bending forward is a basic pose that is good to be performed daily after getting out of bed. Stand up with feet together and arms hanging naturally on both sides. Breathe in deeply for five seconds while lifting your arms above your head. As you exhale, bend forward and try to touch your toes. If you can't reach your toes, hold onto your ankles or calves. Continue to slowly stretch while attempting to touch your head to your knees. If you experience any pain, don't go further, just find a posture that feels comfortable. Hold for five seconds and repeat 5 to 10 times.