5 Yoga Poses to Strengthen Back Muscles

 

1. Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

The Upward-Facing Dog Pose is a standing pose that opens the chest and strengthens the shoulders.

The Upward-Facing Dog Pose is a standing pose that opens the chest and strengthens the shoulders. The pose also improves circulation in the spine, arms, and legs.

The Upward-Facing Dog Pose stretches and strengthens all of the muscles in your back while improving your posture. It also helps calm an overactive mind by turning it inward for some deep breathing exercises.


2. Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Ardha Matsyendrasana is a yoga posture that helps to stretch the spine and to open the chest.

Ardha Matsyendrasana, also known as Half Lord of the Fishes Pose, is one of the many poses that come from Hatha Yoga. The urdhva dhanurasana, or upward-facing bow pose, is its preparatory and finishing position. The name of this pose comes from the Sanskrit words for half (ardha), lord (mati) and fishes (matsya).

The name for this pose comes from Ardha Matsya, which refers to a type of fish in Sanskrit. In Hinduism, it is believed that we must be like this type of fish in order to free ourselves from earthly desires and attain our spiritual goal

3. Garudasana (Eagle Pose)……………….

Garudasana is a yogic pose and one of the asanas in the Ashtanga Yoga series. In this pose, one lifts their head and chest up while bending at the elbows and knees, resting on their feet. By holding this position for five breaths, one can feel energized with vitality and vitality.

What is Garudasana?

Garudasana is a yogic pose that requires flexibility in both the arms as well as the back muscles. The hands are clasped behind the back to support it while leaning forward onto your feet. This pose helps to tone up your abdomen muscles by providing resistance against it through the abdominal wall.

How do you perform Garudasana?

To perform Garudasana, stand tall with your feet together

4. Malasana (Seated Half Squat)  or Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)

Malasana is a yoga pose that is often practised by both beginner and advanced yoga students.

The pose has several health benefits when done properly. Some of these benefits are an improved digestive system, reduced stress, and improved circulation.

There are various ways to do the Malasana pose. One way is to sit on the floor with your feet together while you bend your knees back so that your heels are touching or just in front of your buttocks. Then lean forward and put your hands on the floor in front of you for support.

The Malasana can also be done by sitting on a chair and leaning forward so that the head touches the ground in front of you or by placing your hands flat on the seat of a chair behind you for support while bending forward at the waist over

5. Supta Vajrasana (Reclining Thunderbolt Pose), also called Supta Padangusthasana  (Reclined Big Toe or Heel Stretch), or, for a more active and enjoyable variation, Bharadvaj

In this pose, the back of the head is supported by a bolster or folded blanket.

The legs are straight and the feet are resting on either side of the body.

The hands are resting in front of the face with palms facing down.

The soles should also be touching each other.

Supta Vajrasana is good for digestion and is popularly practised before lunch. It allows to stretch out all of your leg muscles, improves circulation, reduces stiffness in your knees and ankles, and helps you to relax.

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