Back Yoga: Strengthen your back with asanas

Yoga exercises specifically for the back, help you to release tension, strengthen the muscles, and prevent discomfort. There is a healthier attitude on top.

Sitting in the office for too long, too little exercise and too much stress can lead to complaints in the spine. 

Yoga exercises that target the core muscles help to strengthen your back, relieve pain, and above all, prevent it. 

What is back yoga?

In back yoga, you specifically practice asanas for your back. This strengthens the stability and flexibility of your back. At the same time, you improve your posture. 

Psychological stress in the form of stress can also trigger back problems. Yoga can help you reduce stress and relax your mind and body. 

But not all exercises are good for back pain. Those where the back is shrunk and compressed should be avoided. The cobra, a classic yoga posture, can also be counterproductive, depending on the symptoms.

Effect and benefits

Back yoga helps your spine get back to its natural shape, the double S. By sitting for a long time and using the wrong posture, you can bring them into an unnatural shape. Stretching and targeted strength exercises in yoga move the vertebrae back in place. 

How yoga helps your back:

  • Relieving tension: In pain, tension is often the trigger because the muscles are too weak to balance the load.
  • Mobilization: You become more flexible and increase the security of your back and the supporting muscles
  • Strengthening of the back muscles: The stronger the back, the more resilient it is during sport and in everyday life.
  • Preventing shortened muscles: Sitting for long periods causes muscles in the legs and hips to shorten. This can increase the pressure on the lower intervertebral discs.  
  • Encourage mental strength: back yoga relaxes your body and helps to reduce or prevent stress. 

In general, back yoga is not only suitable for people who suffer from back problems. Because with strong back muscles, pain can be prevented. If you sit for a long time and have little exercise in everyday life, you can integrate back yoga into your day to keep the fascia supple and strengthen the muscles. 

For acute pain, light yoga exercises can help relieve tension and relieve pain. However, you should never train into pain.  

In the case of severe complaints, always consult a doctor before you can find your way onto the mat. 

What level of practice is required?

No previous knowledge is required for exercises to strengthen the back muscles. You can do something good for your back with basic asanas such as the bends. However, you should pay attention to a correct execution to strengthen the muscles correctly and not to put additional stress on the back. 

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Fascia yoga is similarly health-oriented. Fascia is the network-like connective tissue that surrounds our muscles and is responsible for the performance of our muscles. With fascia yoga, you maintain the mobility of the connective tissue and thus prevent tension-related pain. 

What can you expect in a back yoga class?

Back yoga classes may vary depending on the provider. Normally, the instructor shows special exercises that aim to strengthen the back and support the abdomen. Yoga elements are often combined with exercises from spinal gymnastics or Pilates.

The yogis mustn’t practice exercises in which the spine is compressed. Then the vertebrae collapse, and the ligaments go limp.

At the end of the hour, there are meditation sessions to relax the body and mind. 

Tip for beginners

If you want to try back yoga for the first time, get professional guidance. It’s best to go into a yoga class or do exercises with a trainer before trying them out at home.

Especially if you are suffering from acute pain, you should talk to a doctor or physiotherapist beforehand about which exercises are good for your back or which should be avoided. 

Which exercises are characteristic?

The asanas in back yoga aim to stretch your tendons and ligaments and strengthen the muscles in the trunk.

Important for all exercises: If the pain goes beyond stretching pain, the exercise should not be continued. 

What do you think?

Written by Content Team


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