6 yoga asanas that can make the back strong

Yoga is the science of nature. Practicing yoga not only makes the body healthy but also the mind. If yoga is practiced with full knowledge, then any particular part of the body can also be made healthy. The back or spinal cord is the base of the body. Without it, neither the body can stand straight nor can it do any movement. But do we really do anything to keep the spine or back healthy? The great yogis of India have given information about many yogasanas in yoga science to make the back healthy. Not only do the muscles of the back become curvy by the practice of these yogasanas, Yoga Teacher Training in Bali but that is also why in this article we will give information about 6 yogasanas that make the back healthy and curvy. By practicing these yogasanas, the back and spine can be kept healthy.

Table of Contents

Yoga asanas for the back:

6 yoga asanas that can make the back strong

1. Hasta Padasana / Hand To Foot Pose

Hasta Padasana is an asana of the Vinyasa style of yoga of moderate difficulty. The duration of this should be between 15 to 30 seconds, no repetition is required. The practice of Hasta Padasana stretches the hips, hamstrings, and calves while strengthening the knees, back, and thighs. This asana also gives a good stretch to the back, hips, calves, and ankles.

Method of doing Hasta Padasana:

First of all, stand straight on the yoga mat and keep both hands on the hips.
While inhaling, make the knees soft.
Lean forward while bending at the waist.
Try to balance the body.
Move the hips and tailbone slightly backward.
Now slowly lift the hips upwards and the pressure will start coming on the upper thighs.
Place your hands on the ground next to the feet and your feet will parallel each other.
Your chest will touch the top of your leg, with a wide space between your breastbone and pubis.
Press the thighs inward and keep the body stable on the heels, tilt the head down, and keep looking through the legs.
Remain stable in this position for 15-30 seconds.
When you want to leave this position, contract the abdomen and lower limbs and inhale and keep the hands on the hips, then slowly rise up and stand up as normal.

2. Setu Bandhasana / Bridge Pose

In Setu Bandhasana, our heart is above the head, due to which the flow of blood increases towards our head. It helps us to deal with anxiety, fatigue, tension, insomnia, headache, and mild depression. Regular practice of Setu Bandhasana brings peace to the mind and keeps blood pressure normal. Apart from increasing the capacity of the lungs, it also helps in preventing blockage of chest veins, asthma patients are also advised to do this asana daily. This asana increases stimulation in the thyroid gland and regulates metabolism. Setu Bandhasana is also best for those people who work sitting in front of a computer or laptop throughout the day.

Method of doing Setu Bandhasana:

Lie on your back on the yoga mat. Keep the speed of your breath regular.
After this, keep the hands on the side, then slowly bend your legs from the knees and bring them near the hips.
Raise the hips as high as possible from the floor, the hands will remain on the ground.
Hold your breath for some time, after that come back to the ground while exhaling.
Straighten the legs and relax.
Start again after resting for 10-15 seconds.

3. Marjaryasana / Cat Pose

Marjari Asana is a forward-bending and backward-twisting yoga asana, which stretches the spine. This stretch helps your spine to become more flexible, asana also helps to stretch and strengthen the spine. Performing Margari Asana requires you to pull your navel inward, which helps in reducing unnecessary fat from your belly in the long run. This will reduce your belly fat. This asana helps in toning the abdomen slowly but surely.

Method of doing Marjayasana:

Spread a yoga mat on the floor and sit on both your knees, you can also sit in Vajrasana posture to do this asana.
Now keep both your hands facing forward on the floor.
Putting a little weight on both hands, lift your hips up.
By straightening the thighs upwards, make an angle of 90 degrees at the knees of the feet. Now your chest will be parallel to the floor and you will look like a cat.
Now take a long breath and tilt your head backward.
Push your navel from bottom to top.
With this, raise the tailbone (lower part of the spine).
Now while exhaling, tilt your head down.
Try to touch the chin of the mouth to your chest.
In this position, look at the distance between your knees, and keep in mind that your hands should not bend in this posture.
Keep your breath long and deep.
Tilt your head back and repeat the process.
You repeat this action 10-20 times.

4. Utkatasana / Chair Pose

Utkatasana is a Vinyasa-style asana of moderate difficulty level. The duration of doing this is said to be 30-60 seconds. By doing this asana, there is a stretch in the shoulders and ribs. While it helps in strengthening the thighs, vertebral column, ankles, and calves.

Method of Utkatasana:

Stand straight on the yoga mat and spread both legs.
Extend both hands forward. The palm will be facing down.
Keep the hands straight and the elbows should not be bent.
Slowly bend the knees and move the pelvis down.
Lean in as if you are sitting on an imaginary chair.
Sit as comfortably as if you are reading a newspaper while sitting in a chair.
During this, the hands will remain straight.
The spine should be straight throughout its length.
Keep the mind calm, and take long breaths. Keep smiling.
Stay in this position for one minute.
Slowly sit down and sit in Sukhasana.

5. Bhujangasana / Cobra Pose

Bhujangasana is the 8th of the 12 asanas of Surya Namaskar, Bhujangasana is also called Sarpasana, Cobra Asana, or Snake Pose, in this posture, the body forms the shape of a snake. This asana is done by lying on the ground and bending the back. While the head is in the pose of the raised hood of a snake. Bhujangasana is one of the most diverse asanas in the science of yoga. This yoga posture has been told so important because it has many benefits. It makes our back strong and spine flexible. It strengthens our digestive and reproductive systems.

Method of doing Bhujangasana:

At best, lie down on the ground on your stomach.
Keep both the palms near the thighs towards the ground, and keep in mind that the ankles keep touching each other.
Bring the hands parallel to the shoulders and turn the palms towards the floor.
Put the weight of the body on your palms, and inhale.
Lift the head and pull it towards the back, till this time your elbow will remain bent.
While pulling the head back, also take the chest forward.
Keep the head pulled like the hood of a snake.
Note that, keep the shoulders away from the ears and keep the shoulders strong.
Increase the pressure from the hips, thighs, and feet toward the floor.
Keep the body in this position for about 15 to 30 seconds.
During this, maintain a normal breathing rate.
Feel like your stomach is pressing towards the floor.
After practice, you can do this asana even for 2 minutes.
To release the pose, slowly bring your hands back to the sides.
Rest the head on the floor. Keep your hands under the head.
Slowly turn the head to one side and breathe slowly for two minutes.

6. Bitilasana / Cow Pose

When practiced regularly, Bitilasana improves the flexibility of the spine. It improves the life force in the body and bends the spine, this asana has the properties of relieving tension in the lower back, middle back, neck, and shoulders. Bitilasana strengthens the core muscles by giving maximum tension. It helps in strengthening the hands, shoulders, and wrists. The hip joint, knee joint, and shoulder joint is strengthened by this asana. It also improves digestion by massaging the internal organs of the stomach.

Method of doing Bitilasan:

Spread the yoga mat on the floor and sit on both your knees.
To do this asana, you can also sit in the posture of Vajrasana.
Now keep both your hands facing forward on the floor.
Putting a little weight on both hands, lift your hips up.
Make a 90-degree angle at the knees of the legs by straightening the thighs upwards, your chest will be parallel to the floor and you will look like a cow.
Now take a long breath and tilt your head backward.
Push your navel from bottom to top.
With this, raise the tailbone (lower part of the spine).
Now while exhaling, tilt your head down.
Try to touch the chin of your mouth to your chest, in this case look at the distance between your knees.
Keep in mind that your hands should not bend in this posture, keep your breath long and deep.
Tilt your head back and repeat the process.
You repeat this action 10-20 times.

6 yoga asanas that can make the back strong