10 Yoga Poses to Help Mobilize Your Lower Back

10 Yoga Poses to Help Mobilize Your Lower Back

The general feeling of discomfort and stiffness that occurs in the lower back can often become a thorn on your side, a constant source of annoyance that also makes you worry about your health. Our back is the nervous center of our body, containing the spinal cord, and it also ensures that all our limbs remain in good working condition. Hence, problems in your back region, especially your lower back, can bring your life to a standstill. Alongside diagnosing the root cause of the problem, it is also important to ensure that you undertake regular exercise to improve strength and mobility of your lower back. Here is where these yoga asanas can help you –

Cat-Cow Pose

A dynamic yet easily doable pose, these asanas when done together help in stretching out the entire spine, reduce stiffness from the region and help in improving blood circulation throughout the body. As a bonus, this asana also helps in opening up the chest and neck and works the shoulders too. 

Adho Mukha Svanasana (Downward Dog)

This well-recognized and easy to do asana helps in giving a length yet gentle stretch to the lower back, while also engaging the hip muscles and sides to ensure that the entire lower body works well. The asana is ideal to relax and energize at the beginning of any workout session.

Bhujangasana (Cobra Pose)

Bend back and out with this asana, which helps in countering all the concave curve your spine tends to do in the office chair and in front of screens. This asana helps in improving mobility of the lower back so that you will be able to attend even more challenging backbends with regular practice.

Setu Bandha Sarvangasana (Bridge Pose)

Directly engaging the strength of your lower back and hips, this asana provides a luxurious but challenging stretch to the body. Hold the pose for at least thirty seconds to truly feel the impact of this asana, but be careful to not push into your shoulders and neck – your hips and abdomen should be carrying your weight.

Utthita Trikonasana (Extended Triangle Pose)

Known to alleviate back and neck pain, this asana helps in stretching out your sides and challenges the mobility of your lower back and also strengthens the shoulders, chest, and legs. 

Balasana (Child’s Pose) 

If the workout gets too much for your body, or you just want to ease into things, this pose is ideal. It provides a gentle stretch to the spine and loosens up the body by releasing pent up tension, thus helping you get ready for more challenging asanas, or to conclude an intense session. 

MarkatAsana (Two Knee Spinal Twist)

This gentle twist helps in increasing the mobility of your lower back and the hips, and also reduces stiffness from the area. It also opens up the chest and shoulders, thus helping stimulate and rejuvenate the entire body. 

Padangusthasana (Big Toe Pose)

The ultimate flexibility challenge, this asana gives an intense stretch to the entire back, and also works the hamstrings and calves, thus improving the mobility of the entire lower body. Do not force your body into the complete pose at the first go – remember that flexibility needs to be cultivated.

Utkatasana (Chair Pose)

An intense, challenging pose, this asana requires you to engage your entire body as it works the shoulders and legs and stretches the hips and the lower back. Those with stiffness may find it difficult to hold the pose initially,  but regular practice will enhance your strength and balance. 

Shavasana (Corpse Pose)

After you are done engaging your lower back actively it is also important to bring your body back down and let your muscles relax back into their natural state. So do give your body some time to rest and relax. This asana lets you do just that, while also giving your mind some relaxation too.

So practice these asanas regularly to ensure that your lower back and overall health remain in the peak of fitness and flexibility. 

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