Yoga requires concentration and breath control. The word "pose" is used to describe a position that you place your body in when doing a particular exercise. Aside from the fact that yoga improves your flexibility and balance, it is also a good stress reliever, according to the Mayo Clinic website. Stretching the back involves poses with your body in various positions.
Upward Facing Dog
The upward facing dog zeroes in on the lower back and also stretches the chest. To begin, lie on your stomach with your hands about shoulder-width apart and feet together. Steadily push your chest off the floor and fully extend your arms. As you do this, look up at an angle and flatten the top of your feet on the floor. Keep your thighs off the floor and hold for 30 to 45 seconds.
Downward Facing Dog
Perform downward facing dog with your body in the opposite direction of upward facing dog. This pose targets the upper back as well as the shoulders, hamstrings and calves. To begin, lie on your stomach with your hands about shoulder-width apart and feet hip-width apart. Steadily push your body up as you raise your hips high in the air. Continue to raise your hips as you push your weight back onto your heels. As you do this, keep your arms, legs and back perfectly straight. Once you form an inverted angle with your body, hold for 30 to 45 seconds. The goal with this pose is to get your heels down on the ground or as close to that as possible.
Standing Half Forward Bend
The standing half forward bend stretches the lower back and hamstrings. To begin, position your feet next to each other and rest your arms at your sides. Slowly raise your arms straight above your head with your palms facing forward. Keeping your legs straight, bend forward at the hips and move your hands down toward the floor. As you do this, push your butt back and make sure to keep your back straight. As soon as you start to round your back, place your fingers on the floor and hold. If you cannot get your hands to the floor, place them on your legs as far down as possible.
Cat Cow Pose
The cat cow is two poses performed in an alternating fashion. To begin, get onto your hands and knees and look straight down at the floor. As you inhale, arch your back and let your belly move toward the floor. Look up at an angle when you do this. Inhale and round your back toward the ceiling. As you do this, move your head down and look at the floor. Continue to move back and forth with each breath.
Extended Triangle
The extended triangle stretches the back, chest, hamstrings, shoulders and groin at the same time. To begin, space your feet about 4 feet apart, turn your right foot out 90 degrees and turn your left foot in slightly. Shift your hips to the left and bend laterally to your right. As you do this, place your right hand on your right leg and slide it down as you extend your left arm straight in the air. The goal is to get your hand on the floor, but only go as far as you can. Hold for 30 to 45 seconds, then switch sides.
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