Learn some yoga exercises to strengthen the muscles in your back

Yoga protects the body and has numerous physical benefits, also helping you to relax and balance the body and mind.

Do you know all the benefits of yoga?

• It increases bone density, because standing poses strengthen the bones in the legs and hips and exercises on the floor strengthen the arms.
• It is relaxing, because deep, slow, conscious breathing helps to release stress.
• Deep breathing and learning practising holding the breath increases lung capacity and oxygenates tissues, reducing inflammation and activating the immune system.
• It improves flexibility and strengthens joints, relieving pain and discomfort.
• It protects the heart by reducing blood pressure and improving blood flow.
• It burns calories, because some exercises are both intensive and strenuous.
• It tones the muscles used in each pose.
• It activates the mind, thickening the cerebral cortex and stimulating the memory, improving concentration and lengthening the attention span.
• It helps you to get to sleep, because it relaxes the muscles and distracts you from your worries.
• People who do yoga feel happier, because it releases endorphins.

We would like to suggest some yoga poses that will help you to relieve backache and contractures. They are ideal if you spend a long time standing or sitting they will help you to get a good rest after a long day.

1. The cobra:

Lie face down with your legs extended behind you. Place your hands under your shoulders and lift your entire torso off the floor, pressing the tops of your thighs into the floor. Head high, bring your gaze to the sky. Hold the position for 20 seconds, rest and repeat. This position stretches the entire back from the cervical spine and strengthens the abdominal muscles and quadriceps.

2. Dandasana or Staff Pose:

Sit on the floor with your legs stretched out in front of you. Place your hands on the floor beside your hips, with your elbows straight and your fingers facing forward. Bend your toes back toward your body until they separate and pull your shoulders back, opening the chest. Hold the position for a few seconds, breathing slowly through the nose. This exercise corrects the posture and stretches the muscles in the back and abdomen.

3. Triangle:

From a standing position, arms beside the body, shoulder back, head up, hips forward and legs apart. Stretch your right leg out as far as you can and twist the body, resting the right arm against the stretched leg. Reach the other hand towards the ceiling to make the triangle pose. Turn your head towards your stretched arm. This exercise works the dorsal and abdominal muscles.

4. The cat pose:

Get on your hands and knees. Keep your back straight and your hand beneath your shoulders on the floor. Breathe in deeply, arch your spine downwards as though trying to touch the floor with your belly button.  Breathe in and arch your spine upwards. Hold the pose and repeat ten times. This exercise relieves lower back pain.

Remember to warm up and stretch before and after you exercise to ensure flexible joints, ligaments and tendons and to end with the muscle in the original position. This will help you to avoid contractures and painful strains.