Back Strengthening Yoga Poses

I see a lot of students who come to yoga after a back injury. And once they are fully recovered I like to suggest some poses to do at home as a back maintenance practice. Once we injure a part of our body we are then more prone to injure it again.

Pyramid pose is a great back strengthening pose along with a wonderful stretch for your hamstrings.

Begin by standing in Tadasana (Mountain Pose) step your left foot back about 2-3 feet. Be sure that all of your toes are facing the top of your mat and that your feet are in different tracks, think skiing…like having your feet in skis. Square your hips with your mat, with your left foot back you'll want your right hip to pull back as your left hip comes forward so that both hips are in the same plane.

Now taking a deep breath in and on the exhale begin by folding forward from the hips with a flat back. Pause when you reach the point when your shoulders are in line with the hips. You'll feel it in the hamstrings! Check back in with the hips, are they still squared? Adjust as needed. Take your arms by your sides and draw the shoulders back. Now breathe. Hold in this position for 5 breaths and then come back to standing upright, step your left foot up to meet your right so that you are back into Tadasana pose. And then do the other side.

When you are holding the flat back tune into your breath. Try to elongate the breath to a 4 count on the inhale and exhale while drawing the lower belly in and being aware of the hips and shoulders.
Let me know how you do on the Facebook page.