Yoga postures for the back – Easy and effective

The Dandasana also known as staff posture, It’s very easy to do. You just have to follow these simple steps:

1. Sit on the floor and stretch your legs well.
2. The legs should remain parallel, touching, while the back remains straight.
3. In this position, the next step is to place each of the arms on the sides of the hips, so that they are straight.
4. The hands must rest on the ground. If you cannot reach it without having to strain your back, you touch the surface with your fingers.
5. From there, all that remains is to separate the toes so that it can be noticed. how the entire back stretches and, above all, the lumbar area and nerves such as the sciatic.

Another yoga posture for the back is the foot clamp or Uttanasana. This exercise consists of standing with your arms at your sides and following these steps:

1. In that position, you should take a breath and bring them up.
2. Then, you should bend your back forward, while releasing the air, and bend your knees a little so that your arms are hanging, although they can be collected by bending them.
3. If there is no pain and you have flexibility, you touch the floor or hold your ankles with your hands to stretch your back even more.
4. This support can also be done at the height of the calves if you don’t go that far down.
5. If you have enough flexibility, and if not with practice it will end up coming out, you have to place your head in front of your legs, touching them, and holding the legs with your arms, to facilitate the approach, placing your arms at right angles and your palms. of the hands following the heel tendon.
6. After a few seconds in that position, you have to get up slowly.

Remember that your degree of flexibility determines how much of the exercise you can do without hurting yourself and remember that with practice you will gain flexibility and be able to perform the complete exercise. With this asana you not only stretch your entire back well but the legs also manage to stretch to the maximum.

Among the yoga postures for the back, there is also Apanasana or knees to chest which is very good for stretch the entire lumbar area. For this position follow these instructions:

1. You have to lie on the floor face up with your back well supported and legs straight.
2. From that position, you take in air to release it as you bend your knees, which are brought towards your chest.
3. In this position, you have to put one hand on each of the knees and apply slight pressure to bring them closer to the chest.
4. If you can, slowly, you should bend your head, neck and upper back so that it is between your knees and thus stretch your entire back.

This yoga pose for back It is also very simple and serves to stretch your back and legs well. Additionally, it can be done without support or done by resting your legs on a wall. Follow the steps to make the feet up posture:

1. Lie on your back with your back perfectly supported and with your knees slightly bent, but without forgetting that the soles of your feet are in contact with the floor.
2. From that position, you have to stretch one of your legs, forming a straight horizontal line with your body.
3. From there, it has to be raised until it is perpendicular to the ground.
4. To keep it straight and help stretch, you can hold it with your hands behind the knee.
5. Then return to the starting position and do the entire exercise with the other leg.
6. It can also be done with both legs at the same time and with support on the wall.

For take care of the lumbar Among the yoga postures to care for and strengthen the back, there is one that is specific and is very easy to perform. In this case, you must follow these instructions:

1. Lie on the floor, but face down, having to stretch your legs and arms in a relaxed manner.
2. The next step is to stretch them while raising them slightly to relax the entire area of the lower back including the waist.
3. This process is done by alternating one of the arms and the opposite leg at the same time. That is, for example, you stretch your left arm with your right leg.
4. Then, return to the starting position and change the movement, so that you will have to stretch your right arm with your left leg.

With these yoga poses for the back that we have told you in FoxWiki, you will see how you notice improvement and you perceive less pain and greater well-being. But don’t forget to always consult first with your doctor and specialists about whether or not yoga is suitable for your case and whether there may be other more advisable exercises depending on your needs.

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