How to Do Yoga Back Exercises

By Kate Evelyn

If you want to make effective long-distance golf shots, you need to have both a strong and flexible back. This can help to give you power and increase your endurance. Doing yoga back exercises can help you develop your back muscles and prevent back injury at the same time. It’s important that you do the exercises correctly. You may wish to seek direction from a certified yoga instructor before trying yoga back exercises on your own.

Do the corpse pose. Lie down on your back on your mat. Put your arms at your sides with your palms facing downward. Put your legs straight and let your feet fall to the sides in whichever way is most comfortable for you. Breathe deeply and sink into the floor. Hold for five seconds.

Do the wind-release pose. Start in corpse pose. Inhale, and bring your left knee toward your chest. Put both hands on the back of your left thigh, below your knee. Lift your head off your mat and bring it up to your knee. Touch your knee gently to your forehead. Inhale. Hold for five seconds. Lower both your head and your leg. Repeat with right leg.

Return to the corpse pose. Bend your knees, and place your feet flat on the mat, hip-width apart. Arch your back so that the small of your back leaves the floor while pushing down on the mat with your elbows. Lean your head back so that your crown is on the floor. Try to hold this fish pose for 60 seconds. Release your head if you feel any neck pain.

Do a forward fold. Stand with your feet together and arms at your sides. Keep your spine straight, using good posture. Inhale. Lift your arms so that they are next to your ears and your fingers point toward the ceiling. Exhale. Bend forward at the waist, and reach your fingertips down to your calves. Continue down to your ankles and then to your toes if possible. Don’t bend your knees. Tuck your chin into your chest and try to bring your head to meet your knees. Exhale, and hang for five seconds. Roll back up slowly.

Photo Credits

  • Ray Robert Green/Demand Media
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