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5 Yoga Poses That Could Save Your Back

Updated on May 20, 2009

Yoga has been gaining in popularity in recent years, and for good reason. It can improve strength, flexibility, and peace of mind.

Below are five great yoga poses that hit your back for improved strength, flexibility, and posture.

(As usual, consult a physician and/or personal trainer before starting an exercise program.)

Upward Facing Dog

To get into the upward dog pose, start at the top of a push-up position. Then lower your upper body to the ground and push forward, keeping your hands in the same position.

You'll be looking up and getting a really good stretch in your lower back.

Photo courtesy of MyYogaOnline at Flickr

Twist Pose

Twist Pose

Sit upright with your legs crossed, facing forward. Then twist your upper body to the left, looking over your left shoulder. Your left hand should be beside you for support while your right hand rests outside your left thigh.

Then repeat, twisting to your right.

Photo couresty of MyYogaOnline at Flickr

Cow Pose

The cat and cow poses are great for a stiff back.

Start out on your hands and knees. For the cow pose, lift your head and lower your back.

Then to go straight into cat, put your head down and arch your back like a cat.

Switch back and forth a few times for full effect.

These poses are great to do at any time.

Courtesy of MyYogaOnline at Flickr

Bow Pose

The bow pose starts like a superman exercise, where you lift your arms and legs off the ground. But in the bow pose, you then reach your arms back to grab your ankles and hold yourself up like so.

Photo courtesy of MyYogaOnline at Flickr

Plow Pose

For the plow pose, start by lying flat on your back. Then lift your legs straight into the air so that you are resting on your head, shoulders, and elbows (your hands can support your back.)

Then slowly drop your legs down to the floor, over your body.

Photo couresty of MyYogaOnline at Flickr


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    • davidbelden profile image

      davidbelden 9 years ago from San Francisco

      Coach Levi, thanks for the yoga poses! I'm a 6'4" cyclist, so if I don't have back problems yet, I'm sure I will someday. :) Now that I sit at a desk most of the week, I'm always looking for ways to retain flexibility in my back so that it's fresh for weekend rides and races. I'll have to give these yoga poses a go since I think they'll definitely help me out. -David