The back is one of the parts of the body that in many cases brings us head, and it is usually a part in which a lot of tension accumulates and this can end up leading to pain and discomfort. That is why it is good that we carry out activities such as yoga to relieve tension and above all, strengthen it.
For this it is good that we stop in this area and work it correctly. Yoga, and specifically, some postures, can help us to achieve it in the best possible way and without taking unnecessary risks.
As we have seen on previous occasions, yoga is an activity that puts our body to work, and above all makes muscles, tendons and joints lose some of their tension that they acquire on a day-to-day basis. But also, it helps us to strengthen certain areas.
With yoga we relieve tensions, correct posture and achieve a better state of muscles and joints
But it is not only about relieving tension in this part of the body, but also yoga will help us control posture, improve and correct vices and bad habits that make parts like the back suffer little by little.
For this we are going to stop at five yoga postures or asanas that will help us relieve back tension and strengthen this area. The way to do this is by working the deepest muscles and promoting mobility in this part.
Marjaryasana or cat pose
To begin we are going to stop at a very common and simple asana, known as Marjaryasana or cat pose. To do this, we will place ourselves on all fours on a mat on the floor. Supported by the knees and the palms of the hands. The hands will be parallel, slightly apart, as will the knees.
The back is straight and the head is facing forward. In this position what we are going to do is a arching movement of the back up, so that the spine will bend and the head will be lowered while the back arches.
We will perform an arching movement of the back, which will help us to achieve relief in the lumbar part and a strengthening of the area
At the end of this movement, we will do the reverse, that is, we bend our back inwards. In this way the head will be elevated and the spine bent. It is a movement that activates the entire lower back, relieves tension, and helps mobilize and tone this part.
Eka Pada Rajakapotasana or Pigeon Pose
Second, we are going to stop at the asana known as Eka Pada Rajakapotasana, or Pigeon Pose. To begin we will do it leaning on all fours on the mat. In this position we will advance one of the knees, which we will support at the height of the hands, between them.
The other leg that we left behind We will extend it as much as we can, supporting only by the tip of the foot. When stretching we are going to lie down with the body on the leg that we previously brought forward, the foot of this will be supported by the heel and aligned with the hip.
The legs play an important role in this pose, as does the positioning and stretching of the back.
Then, we will lean the trunk forward, stretching the arms forward, in order to relax the hips. We stay like this, breathing, for a while. When finished, without moving your legs, we will raise the trunk until it is straight. It is important to stretch your entire back. To do this, we will raise the head and slightly arch the back without lifting or moving the legs from the floor.
Apanasana or kneel to chest pose
As a third alternative we are going to stop at the asana known as Apanasana or kneel to chest pose. Of all it is one of the simplest, but effective to improve the back area. For this we will place ourselves face up on the mat.
We will rest our entire back on the ground, and with both legs together, we will bring the knees to the chest. To help us, we will grab the legs with both arms so that the intensity is greater.
The knees will be brought to the chest to fully stretch the back and relieve tension in this part, and put it to work
When performing this movement, the back will be fully stretched and especially the lumbar shape. Also, in this almost fetal posture, we can wobble a bit to give this part a light massage and further enhance the impact of the posture on the back.
Adho Mukha Svanasana or Downward Facing Dog Pose
As the next alternative we are going to stop at the asana known as Adho Mukha Svanasana or Downward Facing Dog Pose. To do this, we will place ourselves on the mat on our knees, with our rear resting on the heels of our feet, our arms forward and our back straight. This will be the starting point.
In this position we are going to put our feet on the ground at the tips. We will activate this part of the body, since we are going to elevate it through its action. For it let’s raise the butt by stretching our legs. First we are going to put the balls of the feet on the ground.
The butt will remain elevated with the legs and arms stretched to affect the part of the back
From here we will raise the butt a little, but without fully stretching the legs, that what we will do will be first stretch your arms and back, keeping your head relaxed. Once we are with our back stretched, we are going to completely raise our butt by stretching our legs. This will make us stretch the entire spine and completely relieve tension from the back.
Balasana or child’s pose
In fifth place we are going to stop at the asana known as Balasana or child’s pose. It is very simple and effective when it comes to strengthening and improving the back. To do this, we will place ourselves with our knees resting on the mat and our feet by the heels.
In this position, what we will do is support your butt on your legs, the arms will take them forward stretched, so that the back is straight and fully stretched. The head will be relaxed and we will relieve all the tension from the back.
In this position we can make variations to increase the range of stretching and action on the back
This posture allows a number of variations to make it more effective. We can separate the legs to make it deeper. Of course, the feet will remain together in the center. We can also stretch to the left or right, turning the trunk at the waist and bringing the arms and chest to one side or the other, and thus stretch the lateral area of the body.
This is a sample of what we can do with yoga to improve the back and relieve tension and strengthen this part of the body so that the pain derived from bad posture does not accumulate. What’s more, will help us correct postural vices that cause pain.
Let’s not forget that with these exercises we will work the abdominal part, very important when it comes to avoiding back pain, since it acts as a natural corset that helps us protect the dorsal part.
Due to the simplicity of these postures, any of us can do them at home thus, little by little, to achieve a perfect state in this part of the body. Plus, you don’t need a lot of yoga training or knowledge to do them – we just have to get down to business and try.
Images | Pexels
Video 1 | Youtube / Yoga with Carmen
Video 2 | Youtube / CiudadYOGA
Video 3 | Youtube / Yoga Screen
Video 4 | Youtube / Club Metropolitan
Video 5 | Youtube / APTA Vital Sport
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