Yoga has a variety of poses that stretch, strengthen and condition the spine such as forward bends, back bends and twists. There are also stability poses that work the back and abdominal muscles to keep the core stable. There are many yoga poses with varying levels of difficulty, but six work the spine and are suitable for all fitness levels.
Sukhasana -- Easy Pose
The sukhasana is a seated posture pose that helps keep the spine in proper alignment. As the name suggests, it is a simple pose and suitable for all fitness levels. Sit on the floor in a comfortable cross-legged position with the backs of your wrists resting on your knees. Keep your torso centered and your shoulders in line with your hips, and your ears in line with your shoulders. Your head should be neutral with your chin parallel to the floor. If your pelvis tilts back, causing your lower back to round, sit on a cushion to keep your back in alignment.
Bharadvajasana I -- Bharadvaja's Twist
The bharadvaja's twist rotates the spine and also functions as a posture pose. Sit on the floor with your knees bent in front of you. Let your knees fall to the left and twist your torso to the left. Press your right hand against your left knee to deepen the twist, and wrap your left arm behind your back and grab your right elbow, if possible. Lift your chest and keep your shoulders back and down. Hold the pose for 20 seconds and switch to the other side. If your lower back rounds, sit on a cushion. You can also do this twist from a cross-legged position by grabbing your knee with your opposite hand and twisting your torso only.
Marjaryasana and Bitilasana -- Cat and Cow
Cat and cow are actually two poses that are often done together. Cat is a forward bend, or spinal flexion, while cow is a back bend, or spinal extension. Start on your hands and knees and make sure that your hands are in line with your shoulders and your knees in line with your hips. Pull your navel into your spine and curve your back upward like an angry cat. Look down at the floor and round your shoulders. Pause for one second then tilt your pelvis forward, arch your back, look up and forward, and press your chest toward the floor. Transition from cat to cow 10 times. If your knees hurt, put a rolled towel under them.
Dolphin Plank Pose
The dolphin plank pose is a spinal-stabilizing pose that works the back and abdominal muscles. Lie on your stomach with your forearms on the floor, your elbows in line with your shoulders and your palms flat. Rise up on your toes so your body hovers several inches off the floor. Your weight should be resting on your forearms and toes. Tighten your abs and buttocks, keep your spine straight and your eyes on the floor. Hold the pose for three full breaths then lower back to the floor. If the pose is too difficult, keep your knees on the floor.
Salambhasana -- Locust Pose
Locust pose is a back-strengthening exercise. Lie on your stomach with your arms at your sides, your shoulders on the floor and your forehead on the floor, or a rolled towel. Lift your shoulders, hands and head off the floor, tighten your abs and arch your back. Lift your chest off the floor, if possible, and keep your eyes focused on the floor. Tighten your glutes and lift both feet off the floor so only your abdomen is in contact with the floor. Hold the pose for 10 seconds and relax. If the pose is too difficult, leave your legs on the floor.
References
- "Anusara Yoga Teacher Training Manual"; John Friend; 2006
- Yoga Journal: Lower Back Poses
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