Yoga for the back: These exercises provide support

Yoga increases the well-being of body and mind. Through breathing exercises, relaxation techniques, meditation and certain movement sequences, the soul regains its balance and the body recharges its batteries. Yoga can not only reduce stress and promote relaxation, but also alleviate asthma, solve sleep problems and revive the libido. Yoga is also extremely beneficial for the back. Here we explain which yoga exercises relax the back and which strengthen it.

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via Sabrina
03/15/2017, 09:50
Mit einfachen Yoga-Übungen lässt sich die Rückenmuskulatur stärken und Schmerzen vorbeugen.© iStock
Simple yoga exercises can strengthen the back muscles and prevent pain.
Die Kobra: Legen Sie sich auf den Bauch. Die Füße locker auflegen und die Hände in Brusthöhe aufsetzen. Richten Sie nun den Oberkörper langsam und bewusst Wirbel für Wirbel auf recken den Kopf nach oben. Atmen Sie gleichmäßig weiter und halten sie die Position für etwa eine halbe Minute. Dann wieder Wirbel für Wirbel Richtung Boden absenken.© iStock
Cobra: Lie on your stomach. Rest your feet loosely and place your hands at chest height. Now slowly and consciously straighten your upper body vertebra by vertebra and stretch your head upwards. Continue to breathe evenly and hold the position for about half a minute. Then lower back down towards the floor vertebra by vertebra.

Why is yoga good for your back?

Yoga takes a holistic approach. You can use yoga to stretch and strengthen your back as well as develop your mental abilities. Many yoga exercises strengthen the back. They help to improve posture and support the spine. In addition, mental training, which is firmly anchored in the yoga tradition, helps to reduce back pain. You learn to cope better with pain and stress - constant mental stress often leads to tension in the neck and shoulders as well as back pain.

While relaxation exercises are particularly helpful for acute back pain, strengthening yoga for the back is a good preventative measure.

Relax your back with these yoga exercises

If the pain is acute, relaxing yoga is best for the back. These two yoga exercises can relax your back:

- Put your legs up

Place your lower legs horizontally on a warm blanket with a small cushion under your head, for example by making yourself comfortable on the floor and resting your legs on an armchair or soft stool. A cozy blanket provides additional comfort.
Close your eyes and feel how your back muscles relax more and more with every exhalation. With memories of a carefree, pain-free time, say to yourself phrases such as "My back is strong and flexible". Lie down and relax for at least ten minutes. Then gently straighten up again.

- The squat

The squat, a yoga exercise to stretch the back, provides further relaxation. In this yoga exercise for the back, lie flat on your back and pull one leg bent towards your stomach. Use both hands to pull your knee towards your chest and press your stomach against your thigh as you inhale. Hold for at least five breaths, then switch legs.

Strengthen your back with these yoga exercises

Strengthening yoga for the back is a good way to prevent pain. These two exercises strengthen the muscles around the pelvis and shoulders.

- The bridge

Lie flat on your back with your arms parallel to your body. Then bend your legs and place your feet straight at hip width. Press the outer edges of your heels against the floor until your pelvis lifts slightly. You should clearly feel the pelvic floor muscles. Now raise your back so that your upper body and thighs form a straight line and your lower legs are perpendicular to the floor. While your weight rests on your shoulders, consciously relax your neck and upper back.

- The cobra

The cobra strengthens the upper back. Start by lying on your stomach on the floor. Rest the tops of your feet loosely on the floor and place your hands at about chest height. Then slowly and consciously straighten your upper body vertebra by vertebra and finally stretch your head upwards. The arms are fully extended, the legs remain straight. Continue to breathe evenly and remain in this position for about half a minute. Then lower back down towards the floor vertebra by vertebra.