Yoga exercises for back

In life, many people like to do various kinds of sports to exercise their bodies. Some are aerobic exercises, and some are anaerobic. For anaerobic exercises, yoga is undoubtedly the best choice, because when doing yoga, all parts of the body can be exercised, and special exercises can be performed on a specific part to achieve the purpose of exercise. So what are the yoga movements for back exercises?

1. Warrior Three Yoga

Benefits: Strengthens shoulders and back muscles Stand on a yoga mat with your feet together. Shift your weight to your left leg and lift your right leg back, leaning your body forward until it is parallel to the ground and maintaining balance, with your arms extended parallel and forward. Tighten your abdomen, maintain correct posture and take 3-5 slow, deep breaths.

2. Side Twilight Yoga

Benefits: Strengthens the glutes, quadriceps, and upper back muscles Stand with your feet together. Inhale, slowly bend your knees and squat down, raising your hands overhead to Twilight pose. Bring your right elbow across the front of your body and place it on the outside of your left knee while exhaling. Put your hands together, press the outside of your thigh with your lower elbow and twist your chest outward as far as you can. Gently stretch your right hip back, trying to keep your knees parallel. Maintain the correct posture and take 5 slow, deep breaths, push the ground with your feet and inhale, slowly lift your back, and return to the twilight pose. Bring your left elbow around the front of your body and place it on the outside of your right knee while exhaling. Again, maintain the correct posture and take 5 slow, deep breaths.

3. Side support yoga

Benefits: Strengthens the back and abdominal muscles, reshapes the sides of the body and arms. The starting position is Downward Dog, with your feet together and your big toes squeezed. Bring your right hand to the left and toward the upper center of the yoga mat. Turn up 90 degrees so that your body faces to the right, with your right heel on the ground and your right foot slightly bent to help you maintain balance. Slowly raise your left arm and up. Maintain the correct posture and breathe slowly for 5 counts.

4. Dolphin Plank Yoga

Benefits: Stretch the abdominal muscles, back, arms and shoulders. The starting position is Downward Dog. Slowly lower your forearms and stick them to the ground. Open your feet, keep your shoulders and elbows vertical, and keep your body as straight as possible. Maintain correct posture and breathe slowly for 5 counts.