Your back essentially helps you do everything throughout the day. So why not help it out a little bit with a few yoga stretches. Although they may seem complicated, they open up the front of the body and increase your hip flexibility. Continue reading for 4 backbend yoga poses that you should be doing.
Cobra Pose
The cobra pose has many benefits to the body. It stretches out your chest, lungs, shoulders, and abdomen as well as strengths the spine. It can also help to sooth sciatica and can be therapeutic for asthma patients. To perform this pose, lay on your stomach with your hands under your shoulders. Lift the top of your body by straightening your arms and gazing backwards. Make sure that your thighs and feet are planted firmly on the floor. While doing the pose, breathe deeply in and out. This helps to relieve any tension inside the body. Be careful not to strain your back in this position, only bend as far as you can comfortably. You want to avoid getting a back injury or headache. You also should not do this pose while you are pregnant. You can deepen the pose by moving your hands a little more forward and straightening your elbows. This is a great yoga pose to do after a long strenuous day.
Bow Pose
This yoga pose can help with conditions such as constipation, fatigue, anxiety, and menstrual discomfort. The bow pose should not be done if you have high or low blood pressure, migraines, or serious lower back problems. The first step of this pose is to lay flat on your stomach and bend your knees. While your knees are bent backwards, reach behind you and grab each ankle. Keep your head and neck flexed back as well. The more you pull on your ankles and stretch your knees, the more of a stretch you will receive. If it is not possible for you to reach your ankles, you may modify the pose using a strap. Place the strap around your ankles and hold the strap with your hand. This pose stretches the entire body which includes the ankles, groin, abdomen, chest, throat, and hips. If you are looking to improve your posture, this yoga pose will help you. It also stimulates the organs in your abdomen.
Camel Pose
The camel pose stretches the abdomen, chest, throat, thighs, ankles, and groin. It also helps to strengthen your back muscles. While this pose is helpful for a mild backache, if you have any serious back injuries, do not participate in this pose. This yoga pose can also help with respiratory conditions as well. Start in kneeling position with your knees hip width apart on the floor. Reach behind you with both hands and attempt to grab the heals of your foot. Allow your head to extend as far back as it can go. Your neck should be relaxed and not strained, and your back should be fully arched. You should stay in this position for 3-5 deep breaths. You should feel your chest open and expand completely. If your shoulders are tight, this pose may seem a little hard. If you wish to modify this pose start near a wall, curl your toes underneath, and keep the soles of your feet against the wall. When leaning back, instead of stretching all the way, lean your head against the wall. This should allow your shoulders to feel a little more comfortable.
Bridge Pose
The bridge pose has the ability to calm the brain, relieve stress, and calm mild depression. It also improves digestion, helps to relieve symptoms of menopause, and is a great help for people with osteoporosis. To start the bridge, lay flat on your back on a hard surface. Place your hands by your sides and slowly raise your pelvis and hips in the air. If you want to elongate the stretch a little more, lock your hands together underneath your back. You should be able to feel your chest begin to open more. You should always be supervised when doing this pose because you are at high risk for a neck injury if you fall.
Share with us your backbend yoga poses by tagging us on Instagram @itouchwearables and Facebook @itouchwearables. Also, be sure to check out our new articles published daily!
-Franki
