1. Curving With the Camel Pose
The camel pose is one of many yoga back bends which opens the chest and stretches the arms. Kneel on a soft surface with your legs about hip-width apart, padding your knees with a towel or doubling your yoga mat if necessary. If you are flexible, keep the tops of your feet flat on the ground, otherwise, lift up onto your toes. Tuck your tailbone under and gently lean back as you exhale, grasping your heels with your hands. Push your chest up and look behind you as you breathe deeply into the back bend stretch. Hold the pose for 3 to 5 full breaths before gently coming up on an inhale.
2. Get Strong as You Lengthen the Spine
One of the best yoga poses for the back also helps to strengthen the legs, abs and arms. Sit on the floor with your legs together and extended out straight in front of you. Place your hands about one foot behind you and about shoulder-width apart with your fingers pointing in towards your buttocks. Inhale deeply and on the exhale, press into your hands as you lift your hips. Try to place the soles of your feet flat on the ground and allow your head to roll gently back. Hold for 3 to 5 deep breaths and the slowly roll your head up and lower your hips on an exhale.
3. Strong Back, Flat Tummy
Lie on your back with your arms at your sides and bend your knees, placing your feet flat on the floor. Squeeze your knees together as you press into your feet and lift your hips, allowing your weight to fall down to your shoulders. Your body should be flat so that you can look down your body to your knees. You can deepen the stretch by joining your hands under your body and rolling your shoulders under. Hold the lift for at least 5 full breaths and then gently roll back down, lowering slowly from neck to hips. This is a great stretch to strengthen the lower back and flattening the belly.
4. Working the Wheel
The wheel is an advanced yoga back bend and should be performed with caution, but it is a fantastic way to lengthen the spine and open the chest. Lie with your knees bend and feet flat on the floor. Lift your hands above your head, placing your palms on either side of your head with your fingers pointing down. On an exhale, push into your feet and your hands, lifting up into a full back bend. If you feel any discomfort in the knees, back or neck, practice your other back bends to gain flexibility before returning to the wheel. Hold the highest position for as long as you like before gently lowering your body, beginning at the shoulders and rolling down to your hips.
