Basic exercises for strengthening the back – Part I

• The back is an amazing structure with the spine at the core and the muscles around it to give it the flexibility and movement it needs in everyday life. The next few articles will focus on asanas that strengthen the back muscles, ensuring that your back remains relaxed, supple, strong and flexible.

EXERCISE 1 • Lie on your stomach with your arms bent. . palms placed below shoulders and elbows as well as toes tucked in • Inhale and raise one leg as high as you can • Hold the position for 1030 seconds • Exhale and slowly lower the leg Repeat with other side.

as shown.EXERCISE 2 • Lie on your stomach with your arms bent. to support the leg • Hold the position for 10-30 seconds. palms placed below shoulders and elbows tucked in • Inhale and raise one leg as high as you can • Bend the other leg and place the foot. . • Slowly release the bent leg and come back to the starting position • Repeat with the other side.

as shown • Hold the position for 20 seconds • Slowly release the arms and come back to the starting position. . palms placed below the shoulders (the same way as done in previous exercise) • Lift your hips as shown • Interlock your hands behind the back and pull both arms upwards.EXERCISE 3 • Lie on your stomach with toes tucked in.

EXERCISE 4 • Lie flat on your stomach. . supporting the sides of the neck with the thumbs • Inhale and raise your upper body • Hold the position for 1530 seconds • Exhale and return to the starting position. legs together. chin on the floor. feet stretched out and soles upward • Interlock both hands behind your head.

Sign up to vote on this title
UsefulNot useful