3 Yoga Poses To Strengthen Your Back


1. Lie on your back, bend your knees and walk your feet towards you.

2. Press into your feet and arms and actively push into the ground and lift your pelvis upwards, keeping your glutes firm. Try to keep your thighs and inner feet parallel.

3. Make sure the pressure is in the feet, hands and shoulders.

4. As you breath out, slowly roll your spine down onto the floor.


If it is difficult/uncomfortable to keep your hips lifted, use pillows, block, bolster to support your pelvis. 


Extends the thoracic spine, lengthens the hip flexors, strengthens the legs, opens shoulders and chest, tones the upper-back and calms the brain and eases anxiety.


Neck issues, lower-back sensitivity, some shoulder injuries


1. Bring your wrists in line with your shoulders and your knees inline with your hips

2. As you breath in, drop your belly toward the floor and lift your chin and chest. Draw your belly inwards towards your spine. 

3. Broaden across your shoulder blades and draw your shoulders away from your ears 

4. Move to your Cat Pose


1.Dome your back drive the belly inwards as much as your can

2. Tuck your chin towards your chest

3. Repeat your Cow Pose


Move slowly through these poses to can the best effects and feelings


Strengthening wrists, stretches the back and neck, brings flexibility to the spine, softly stimulates and strengthens the abdominal organs. 


 Variation 1

Variation 1

1. Lying on your stomach with arms by your sides, rest your forehead to the floor

2. As you breath in, raise your head and look forward, as you breathe out lower down to the floor

3. As you next breath in, repeat step 2, along with raising your arms and legs, keeping the legs together

4. Breath out and lower all the way down to the floor

5. Repeat this a few more times

 Variation 2 

Variation 2 

1. Before raising up, interlink your hands and roll your shoulders back, keep the feet on the ground.


Practice variation 2 if you want to move into the pose a bit  deeper

If any variation is too intense, place your hands on the ground for support and only lift as high as comfortable on an in breath and lower down on a out breath 


Strengthens flexibility through the entire back, Working the upper back muscles and aids posture and helps relive stress and fatigue, helps to open the lings which improves breathing capacity 


Avoid pose if you are experiencing headhaces and had recent or chronic back or neck injury 

YogaJay Symonds