Do these 4 yoga poses to strengthen and tone the back muscles

Regular practice of yoga makes both mind and body fit and healthy. While the regular practice of yoga brings peace to the mind, its practice is beneficial for keeping all parts of the body healthy. This is the reason that today yoga has become popular among people all over the world. People all over the world practice yoga to make themselves healthy and fit. Different yoga asanas are practiced for different parts of the body. Many problems related to the back often trouble people. The problem of back pain to back pain and stiffness in the back muscles can be eliminated by practicing yoga. Today, through this article, we are going to tell you about the practice of some yoga poses that are considered beneficial for the back. Let us know about 4 yoga asanas beneficial to strengthen and tone the back muscles.

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Beneficial yoga asana for the back:

In today’s time, many people are suffering from back-related problems. Back problems can occur due to modern lifestyle, unbalanced diet, and sitting or working in the wrong posture. The back and spine are considered to be the base of the body. Therefore it is also very important to stay healthy. If you are facing problems related to back pain, back pain, and spinal cord, then the practice of these 4 yoga postures will prove beneficial for you. By practicing these yoga postures regularly, you can tone your back and make the back muscles strong.

yoga asana
yoga asana

1. Setu Bandhasana or Bridge Pose

Regular practice of Setubandhasana is considered very beneficial for strengthening the back and spine. The name of Setubandhasana is made up of two words. The first set means bridge and the second bandha which means to bind. In this posture, you are in a posture like a bridge. The benefits of regular practice of Setubandhasana are many, but especially it is very beneficial for the back and spine. Practicing this asana benefits your back, neck and spine, and chest. In this, you stretch these parts of the body and its practice strengthens the muscles. By regular practice of this asana, the blood circulation of your body is also balanced.

How to practice Setubandhasana:

  • To practice Setubandhasana, first of all lie down on a clean and ventilated place by laying a yoga mat or mat.
  • After lying on your back, breathe in and out normally.
  • After this, now bend your legs from the knees and take the ankles near the hips.
  • Raise your hips off the ground.
  • Keep your hands on the ground.
  • Stay in this position for some time and hold your breath.
  • After this, now slowly exhaling your breath and come back to the normal posture.
  • Practice this 4 to 5 times.

2. Utkatasana or Chair Pose

Utkatasana is also known as Chair Pose in English. In this asana, you have to practice sitting on a chair while keeping the balance of your body. But in this posture, you are not given any chair to sit on. You just have to keep the chair in mind and stay in a position like sitting on it. The benefits of practicing Utkatasana are many, but especially by practicing this asana, your legs, ankles, waist, spine, and back become strong. By doing this regularly, the balance of the body remains and the diaphragm of your shoulders and lungs also benefits.

How to do Utkatasana:

  • To practice Utkatasana, you must first stand in the posture of Tadasana.
  • After this, keep the distance between your feet equal to the hips.
  • Now slowly move your hands up and place the palms of both the hands in front of each other.
  • Now try to sit on the chair with your legs bent at the knees.
  • During this, put your body weight on your ankles.
  • Remain in a sitting position on the chair while tilting the body slightly forward.
  • Stay in this position for about 1 minute and then come back to normal posture.
  • Practice this for about 5 times at a time.

3. Hasta Padasana or Hand To Foot Pose

The practice of Hasta padmasana is considered very beneficial for the body. Although this asana is considered a bit difficult as compared to other asanas. Practicing it once daily is considered sufficient. Regular practice of Hasta padmasana gives many benefits to your body. Practicing this strengthens the legs, thighs, and hamstrings, including your hips, knees, back, and spine. In the beginning, its practice may seem a bit difficult but after practice, you can easily practice this asana.

How to do Hasta Padasana:

  • To practice Hasta padasana, stand on a yoga mat or mat.
  • Keep both your hands on your hips.
  • Now while exhaling, bend forward from the waist.
  • Keeping the body balanced, move the hips slightly backwards.
  • After this, taking the toes of your hands towards the ground, keep them next to both the feet.
  • Keep the distance between both the feet equal and keep them parallel.
  • Now, putting pressure on your thighs, take them inwards and remain in this position.
  • Stay in this position for about 15 to 20 seconds and then slowly come back to the normal position.

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Hasta Padasana
Hasta Padasana

4. Bhujangasana or Cobra Pose

Bhujangasana is called Cobra Pose in English. From its name itself, it can be guessed which posture is in this asana. In this posture, we have to remain in the snake posture. Practicing this strengthens the back and spine and strengthens the digestive system of the body. This asana is the 8th posture of Surya Namaskar posture.

How to do Bhujangasana:

  • To practice Bhujangasana, first of all, lie down on your stomach on a mat or yoga mat.
  • Now place the palms of both your hands near the thigh.
  • After this, take the hands equal to the shoulders and keep the palms towards the ground.
  • Now while putting the weight of the body on the palms, draw your breath inwards, after that lift the head and pull it backwards.
  • While taking the head back, bring your chest out and keep the elbows on the ground.
  • Now keep your head in the shape of a snake and stay in this position for some time, then come back to normal posture.

The practice of all the above-mentioned yogasanas is beneficial for the body. If you do regular practice of these yoga asanas, then it will strengthen your back muscles and will benefit from toning the back. Apart from this, your legs, thighs, knees, spine, and neck also benefit from the practice of these yoga asanas.

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