Yoga asanas are yoga poses or postures, which represent the physical aspect of yoga. Each posture has a specific physical benefit or benefits. Some postures stretch or strengthen the back muscles, as well as connected muscles such as the hamstrings and glutes. As little as 10 minutes a day of practice can improve the condition of your back, says yoga instructor Mark Giubarelli on YogaCards.com.
Half Revolved Belly Pose
The half revolved belly pose stretches the spine in a twisted lying down position. This is a gentle spinal twist that stretches the lower back, deltoids, biceps, pecs and rotators. To perform this stretch, lie on your back with your knees bent into your chest, legs together. Extend your left arm on the floor next to you, palm up. Slowly twist your hips to the right until the right leg touches the ground. Repeat on the opposite side.
Large Pit or Hollow
The large pit or hollow pose stretches the spine from a straight instead of twisted lying down position. It also stretches the legs, arms and shoulders. This pose often comes at the end of a practice but you can do this as part of a back sequence, or at the end if you prefer. To do this asana, lie on your back with your legs straight and together. Point your toes and reach your arms over your head, resting the backs of your hands on the floor. Reach your hands above you as you reach with your toes below you, stretching your spine and torso in opposite directions.
Fish Pose
"Yoga Journal" recommends the fish pose for back pain. The fish pose is a mini backbend asana. Performing a backbend while lying down is safer for your back because your body does not have to strain as hard to maintain balance. To perform this asana, lie on your back with your arms on the floor next to you. Arch your lower back off the floor and tilt your head back until you rest the top of your head on the floor with your chest lifted toward the ceiling.
Half Moon Pose
"Yoga Journal" also recommends the half moon pose, a balancing pose that strengthens the spine, legs, glutes, ankles and abs. To perform this asana, stand on your right leg and bend forward from the waist to touch the floor with your right hand in front of your foot. Extend your left leg behind you as you lean forward and reach your left arm toward the ceiling. The left leg is parallel to the floor and left arm perpendicular to your torso. Look up and rotate your hips to point to the left. Repeat on the other side.
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