Back yoga: the 3 best yoga exercises for the back

Sitting accompanies us in many life situations. It starts with breakfast, often continues on the way to work or school and of course continues to accompany us there. In many cases, the end of the day also has a cozy portion of sitting ready. So our body is in a sitting position for a considerable amount of time every day. Back yoga in particular can help you to balance your body a little more!

Back yoga relaxes people with back problems

If you want to effectively counteract the lack of movement in your everyday life , then regular back yoga could be your solution to tension and pain . The special stretching exercises and movements of these asanas are designed exactly for this - you can actively strengthen your back and prevent later strain or lack of movement .

Back yoga also causes:

  • core strengthening with abdominal exercises
  • a relief for the lower back through the hip opening
  • Strengthening of the back muscles with gentle backbends
  • a release of tension in the shoulders, neck and upper back
  • mental strengthening through meditation and breathing exercises

Important : We recommend the following asanas for mild, chronic pain or tension , but not for very severe pain or after surgery:

Exercise 1: Garbhasana - the child position

This exercise is clearly reminiscent of the position of an embryo - and that is exactly what the ancient Indian term " garbha " means. This asana stretches all of your back muscles —especially the long dorsi and pectoral muscles. In addition, the entire back of your upper body is relieved. Another positive effect is the stimulation of the cardiovascular system .

back yoga

With the child position you can stretch your back muscles.

That's how it's done

Start in the heel seat. Then open your thighs slightly and bend forward. Then bring your arms together parallel to your legs, back down. Your hands should be next to your feet, the backs of your hands should be facing up.

Let your forehead rest gently on the floor or on a pillow. Shoulders and elbows remain very relaxed. Conscious abdominal breathing is also very important here.

At the end of the exercise, slowly stand up by placing your hands in front of your knees and using your arms as supports.

Note: if you are prone to herniated discs or abdominal inflammation, then only perform this asana after clear approval from a professional.

Exercise 2: Bhujangasana - the cobra

This yoga pose is especially helpful in strengthening your back . By stretching in this specific way, your spine will benefit and your breathing will become easier! But the cobra asana is also balancing for the stomach and shoulders . If you sit in the office a lot, then give this exercise a try - it will give you sustained resilience for long hours of sitting.

back yoga

The cobra helps strengthen the back.

That's how it's done

First you lie down on your stomach. Your forehead is on the floor, your legs are flat and stretched out to the feet in the plane. Now bring your arms back toward you bit by bit until your hands are palm-level with your chest.

Each time you breathe in, straighten your upper body a little – lifting your shoulders and chest while slowly extending your arms.

Keep your head straight by fixing a point in front of you. In this position, breathe in and out a few times. Then you lower everything back down – head, shoulders, pelvis and abdomen. Do this exercise about 10 times.

Note: you can easily stretch your neck or back muscles here – you should definitely refrain from doing this. Therefore, it is best to move your head in an extension with your spine. Only stretch your back as far as you feel comfortable. Strong stretches work well by targeting a point on the ceiling.

Exercise 3: Virabhadrasana – the warrior

This last exercise is just right for you if you want to strengthen your back and shoulders - and do something for your endurance at the same time. Your abdominal muscles will also be stimulated by the warrior position. Fight consciously against tension and pain!

back yoga

The warrior strengthens the shoulders and back.

That's how it's done

Slide one foot outward about 90 degrees and move the other foot inward about 45 degrees. Now your heels should be in line, your right knee should be at right angles with your heels. Spread your arms out at shoulder height.

Breathe in deeply and consciously, move your upper body to the right, but keep your arms where they are. Now, in warrior pose, extend your right hand forward, your left arm remains extended behind you. Your arms form a line together – look ahead.

Note: you hold this position for about 10 breaths . As long as you have the right footing, you can't do much wrong here. Find new self-confidence !

Back yoga has been proven to strengthen your back. Yoga strives for a harmony of body, mind and soul, which can help us with a variety of health problems. This way you can support your self-regulation and look forward to a healthier back!

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