How to Increase Back Flexibility Through Yoga Exercise?

By | October 26, 2018

How to Increase Back Flexibility Through Yoga Exercise?

yoga

Yoga is an ancient health care system and works on the overall well being. Yoga works greatly on treating a variety of ailments, both internal or external. Likewise, this therapeutic practice helps you to have a flexible back and prevent back injuries, pain, and balance issues. With the help of yoga asanas, you enable to stretch the body and can achieve mobility and a full range of motion easily. 

Here are five amazing yoga asana to get a limber spine. 

Dhanurasana (Bow Pose)

Steps: 

• Lie flat on your stomach on the ground and bend the legs backward.
• Now stretch the arms towards the back and try to hold the ankles.
• Your body’s entire weight comes on the abdomen.
• Breathe slowly and hold the pose for at least 30 seconds. 

Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)

Steps: 

• Get on your four limbs like you do in Marjaryasana. 
• Your knees should be below your hips and hands should be slightly ahead of the shoulders.
• Now move the left knee forward near the left wrist, and at the same time place the left shin under the torso. 
• Now bring the left foot in front of the right knee and let the shin rest on the floor. 
• Now slide the right leg towards the back, strengthen the knee and press the thigh into the floor.
• Place the left heel in front of the right. 
• Your right leg should be straight and now, roll it inward and let the midline presses against the floor.
• Stretch your arms forward, and then take the right hand towards the back and place the left hand on the floor. 
• Hold the right foot with the right hand and stay in the pose for 30-60 seconds.
• Release the pose slowly. Return to the starting position and then repeat the same with the other side. 

Setu Bandha Sarvangasana (Bridge Pose)

Steps: 

• Lie flat on your back on the ground.
• Now bend your knees with the feet lying flat on the ground. Press your arms on the ground, and lift the hips up and back from the ground.
• Now lift up the upper back and support the back area with the hands, neck, and shoulders. 
• Hold the pose for at least 30 seconds. 

Ardha Bhekasana (Half Frog Pose)

Steps: 

• Lie flat on your stomach and press the arms on the floor. 
• Now lift up your head and upper torso. Then bend your left knee and bring the left heel towards the left hip.
• Now support the frame on the right forearms and take your left hand back and hold the left foot. 
• Now slowly rotate the elbow toward the ceiling and slide the fingers over the foot-top and place it above the toe tips.
• Press the foot with the palm. Now slowly try to press the foot towards the floor as much as you can. 
• Keep the hip and knee in line and don’t strain your leg or hurt your knee. 
• Lift the chest, and hold the pose for 30 seconds.
• Release, return to the starting point and repeat the same on the other side.
 
Uttanasana (Standing Forward Bend)

Steps: 

• Stand straight on the ground with your feet together and hands on the side.
• Take a deep breath and bend your upper body forward from your hips. 
• Try to touch your feet or place the hands on the floor. You can also fold your arms in front of you. 
• Keep the knees straight and at a distance from the torso. 
• Let your neck and head hang in the air, but do not stress it. Hold the pose for  30-40 seconds. 

Dean Walker said that a strong, more flexible body will tolerate a fall better. 

Indeed a flexible body prevents injury and pain. It also improves the posture. And a good body balance and posture add to the amazing and attractive physical personality. 

ArticleCube – Yoga