Dating back to ancient Indian civilizations, the practice of yoga synchronizes the body and mind through gentle exercise, proper breathing and meditation. Although yoga works all areas of the body, it puts a special emphasis on the core muscles, which involve the abdominal and back muscles. When these muscles become strong and stable, they help support the entire body. The practice of yoga involves a variety of back stretches to elongate the upper, middle and lower back.
Upper and Middle Back
For an effective upper and middle back stretch, combine the "Cow" pose with the "Cat" pose. Position yourself on your hands and knees with a flat back. The hands should rest directly underneath the shoulders, while the knees rest directly underneath the hips. Let your head drop into a neutral position as you look towards the floor. On an inhale, drop your belly towards the floor and lift your head, chest and tailbone towards the ceiling. At this point, you should have a dip in the middle of your back. On an exhale, pull your head, chest and tailbone toward the floor as you round the middle of your back toward the ceiling. At this point, you should have a rounded arch in your back. Complete the entire yoga sequence for five to 10 breaths.
Lower Back
To stretch the lower back, begin by sitting on the floor approximately 6 inches from a wall; you should be facing the wall. Cross your legs in front of you and relax into a meditative pose. Place your hands on the wall, palms flat against the surface. Broaden your back as you slowly walk your fingers up the wall. Do not tense your shoulders, arms or face. Walk your hands as high as your body allows and then stop to rest. You should feel the stretch across your lower back and up your sides. Once your body adjusts to the pose, challenge yourself to walk your fingers higher up the wall. If this stretch is too difficult for you, try sitting in a chair as you attempt the stretch.
Entire Spine
If your entire back needs to be stretched, opt for a yoga pose that will elongate the entire length of the back. According to the Yoga Journal, the "Ardha Matsyendrasana" pose, or "Half Lord of the Fishes" pose, stretches the spine, hips, shoulders and neck. Begin by sitting on the floor with your knees bent and your feet flat on the floor. Gently slide your left foot under your right leg; the left knee should be directly in front of you, and the left foot should be resting near your right hip. Gently pull your right foot over the left leg until the right foot is resting on the floor next to the left knee and your right knee points upwards. Place your right hand on the floor behind your right hip and gently twist your torso to the right. Use the outside of your left elbow to press against the outside of the right knee. With every breath, twist further to elongate the spine. Hold for approximately 30 seconds before switching to the other side.
Relaxation Stretch
After stretching your back with the more advanced yoga poses, opt for a simple stretch to end your routine. Begin by lying on the floor with your arms by your side and your legs extended. Slowly bring your knees to your chest, hugging your legs against your torso. Breathe slowly and deeply. With each exhalation, allow your lower back to relax a bit more. Stay in this relaxed yoga position for 10 to 20 breaths.
Stretching Benefits
Although stretching the back helps relieve acute and chronic back pain, this is not the only purpose of the gentle stretching poses. By using your own body weight as resistance, yoga back stretches help strengthen the muscles in the back, which improves body posture and proper alignment. As you move through the stretches, blood flow to the back is greatly increased and the tissues along the spine benefit from these extra nutrients. Regular back stretching also results in greater flexibility in the shoulders, back and hips.
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