Yoga Exercises for the Back
The Child’s Pose is a beginner yoga pose that stretches the muscles of the low back, as well as the inner thighs.
Child’s Pose, performed after Cobra and/or other back extension movement, offers an opportunity to stabilise the spine by providing opposing actions. This sequence of poses also works on balancing out the action of the abs and back. By doing Cobra Pose followed by Child’s Pose, you will both stretch and strengthen the abdominal muscles and the back muscles.
The basic movement of the cobra is to arch the spine backward. People with facet joint problems, for example, spondylolisthesis, should approach cobra pose cautiously, if at all.
Cat - Cow Stretch increases spinal flexibility and abdominal strength and can help prevent back pain.
From the...
Plank
to the...
Cobra
Exhale, lower down onto your tummy.
Place your forehead on the floor and your palms flat directly under your shoulders.
Inhale, engage the muscles of your lower back, press the tops of the feet into the floor, and lift the upper chest off the floor while keeping your gaze on the floor.
Exhale, lower your forehead back to the floor.
Repeat this motion three to five times.
to the...
Cat-Cow stretch (optional)
Come up on to 'all fours' hands under the shoulder, knees under the hips.
Think of the spine as a straight line connecting the shoulders to the hips.
Keep the neck the natural extension of the spine.
Inhale, curl the toes under.
Drop the tummy.
Take the gaze up toward the ceiling.
Let the movement in the spine start from the tailbone, so that that neck is the last part to move.
Exhale, release the tops of the feet to the floor.
Round the spine.
Drop the head.
Take the gaze to the navel.
Repeat the Cat - Cow Stretch on each inhale and exhale, matching the movement to your own breath.
Continue for 5-10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine.
to the...
Child's Pose
Spread the knees as wide as the mat, keeping the big toes touching.
Bring the tummy to rest between the thighs, bottom on your heels and the forehead to the floor.
Stretch the arms in front of you with the palms toward the floor.
The Child’s Pose is a beginner yoga pose that stretches the muscles of the low back, as well as the inner thighs.
Child’s Pose, performed after Cobra and/or other back extension movement, offers an opportunity to stabilise the spine by providing opposing actions. This sequence of poses also works on balancing out the action of the abs and back. By doing Cobra Pose followed by Child’s Pose, you will both stretch and strengthen the abdominal muscles and the back muscles.
The basic movement of the cobra is to arch the spine backward. People with facet joint problems, for example, spondylolisthesis, should approach cobra pose cautiously, if at all.
Cat - Cow Stretch increases spinal flexibility and abdominal strength and can help prevent back pain.
From the...
Plank
to the...
Cobra
Exhale, lower down onto your tummy.
Place your forehead on the floor and your palms flat directly under your shoulders.
Inhale, engage the muscles of your lower back, press the tops of the feet into the floor, and lift the upper chest off the floor while keeping your gaze on the floor.
Exhale, lower your forehead back to the floor.
Repeat this motion three to five times.
to the...
Cat-Cow stretch (optional)
Come up on to 'all fours' hands under the shoulder, knees under the hips.
Think of the spine as a straight line connecting the shoulders to the hips.
Keep the neck the natural extension of the spine.
Inhale, curl the toes under.
Drop the tummy.
Take the gaze up toward the ceiling.
Let the movement in the spine start from the tailbone, so that that neck is the last part to move.
Exhale, release the tops of the feet to the floor.
Round the spine.
Drop the head.
Take the gaze to the navel.
Repeat the Cat - Cow Stretch on each inhale and exhale, matching the movement to your own breath.
Continue for 5-10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine.
to the...
Child's Pose
Spread the knees as wide as the mat, keeping the big toes touching.
Bring the tummy to rest between the thighs, bottom on your heels and the forehead to the floor.
Stretch the arms in front of you with the palms toward the floor.
