Yoga allows you to use your own body weight to increase your flexibility and improve your muscular strength. While yoga poses seem to utilize your entire body certain postures target specific body parts. Through yoga stretches you can enhance your lower back’s resistance to daily stress and movements.
Sukhasana
The sukhasana is also known as the sit or easy position. This position is appropriate for all fitness levels and will help to strengthen your lower back. Sit on your exercise mat with your legs folded “Indian-style.” Start with your hands resting on your knees while maintaining a straight spine. Take slow breaths and allow your knees to drop towards the floor. During your sixth inhale raise your arms overhead, slowly lower your arms as you exhale and repeat five times.
Cobra Pose
The cobra is another beneficial yoga stretch for the lower back and spine. This exercise can be completed by any fitness level but is also great for more flexible individuals who wish to stretch deeper. Start on your stomach on an exercise mat with your hands under your shoulders. Keep your arms tucked against your sides, place the tops of your feet on the floor and keep your legs together. Focus on your breathing and press your chest off the floor with your hands. Press upward as high as you can and take three to five deep breaths and lower back down. Try resting on your forearms if you are not able to lift up high enough to straighten your arms.
Locust Pose
The locust pose is similar to the superman exercise performed in strength training. Using your back muscles during the locust pose helps to strengthen your lower back and increase your spine’s flexibility. Begin on your stomach with your arms down at your sides. Face your palms upwards toward the ceiling, place the tops of your feet on the floor and work to lift your legs and upper body off of the floor. Lift your lower and upper body as high as you can while allowing your weight to rest on your stomach and lower ribs. While in this pose keep your eyes looking straight ahead and reach for your toes with your fingertips. Maintain the locust pose for up to 30 seconds, slowly lower your body back down and repeat three to five more times.
