Yoga for a Stronger Back

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Yoga for a Stronger Back

Sequence designed by Marc Titus for Spirituality & Health Magazine

Issue: 

  • 2012 September-October

The body can provide a mirror of energy flow with pain—often indicating where energy is stuck. If we can address these conditions and get the energy moving again, it is possible to reduce the effects of a chronic condition or possibly even prevent a chronic condition from manifesting.

The following seven poses strengthen and stretch the supportive musculature for a healthy spine. Try to allow enough time to feel the indicated stretch and endeavor to lengthen the spine and strengthen the core. Be gentle as you find your way and allow enough time to feel the indicated stretch, as well as address any non-physical, or energetic components. A suggested mantra for the practice: "I allow all things to be as they are. By loving everything right now and doing nothing, I allow all in my experience to harmonize and come into balance with the highest good for all creation." Find how it speaks to you! Namaste.

Marc Titus is the Modern Yogi and co-founder of the Sedona Yoga Festival. He brings a current approach to the science of yoga and meditation, blending ancient practices and philosophy to help us get out of our own way. Marc is passionate about back health- after suffering from a lower back injury, he was encouraged by his medical team to undergo surgery but he found his own path and cure with yoga and meditation. The medical team is no longer with him… yoga is.

The exercises and instructions presented in this article are designed for people who are in good health and physically fit. Do not undertake this or any other exercise without the consent of a doctor. Spirituality & Health and the creators of this sequence disclaim any liability for loss or injury in connection with the exercises shown or the instruction and advice expressed.

Frog Pose - Adho Mukha MandukasanaAdepts Pose - Siddhasana Mountain Pose - TadasanaHero’s Pose - VirasanaPrayer Squat - NamaskarasanaChild’s Pose - BalasanaFive Pointed Star Pose

Frog Pose - Adho Mukha Mandukasana

  • From Adepts pose, roll forward onto the spread knees with the ankles behind or inside the knees. Use a blanket or a folded mat to pad the knees. 
  • Bring the elbows and forearms onto a block on the floor.  Slowly exhale, pressing behind you until your feel the stretch in your hips, groin and inner thighs.  
  • Bring awareness to your core in this pose, contracting the belly button towards the spine.  Relax into the stretch but back out if there is any pain.
  • To release, rock forward and press weight into your hands and forearms, pressing up and out of pose.  

Adepts Pose - Siddhasana

  • From a sitting position, place a block below the sacrum. 
  • Bend the left leg and place the heel at the groin. 
  • Bend the right leg and place the heel against the pubic bone. The body is kept erect with the hands in prayer pose or on the knees. 
  • Sit in the pose for a moment and feel the alignment, feel the places that are holding and relax them. Activate the core by bringing the belly button towards spine and roll the shoulder blades back, lifting the head, neck and spine.  
  • If desired, inhale the arms up, leading with the heart or nose, keeping the spine straight. Lean forward only as far as a straight spine allows.
  • Repeat on the other side.

Mountain Pose - Tadasana

  • From the Prayer Squat, press into the feet, activating all the leg muscles as you rise with a strong core, into mountain pose.
  • Press into the big toes first, down and out while lifting the outside toes and heels.  Settle down with toes spread wide and heels slightly apart.
  • Activate the legs, feel the kneecaps come up with strong quads, and sense the energy climbing up your legs. Imagine a plunger suctioned on the floor and trying to lift it up. The calves, shins, quads and glutes all activate.  Hands come to the sides of the body or in prayer.  
  • Lean forward and back, side to side to find the perfect balance point and settle into this active pose. 
  • Keep a strong core and cycle the breath, with the belly button coming towards the spine.

Hero's Pose - Virasana

  • Keeping a strong core, gently lift up out of child’s pose.
  • Sit up, allowing the ankles to spread slightly and place the buttocks between the ankles onto the floor. If needed, place a block below the sacrum.
  • Allow the sacrum to drop slightly, and bring the core to spine, roll the shoulder blades back. Hands come into prayer or rest on knees.
  • Keep an active core, straight spine and slightly tucked chin.  Hands can remain in prayer or rest easily on your knees.  
  • This is an active pose, with strong core and uplifted spine.

Prayer Squat - Namaskarasana

  • From Hero’s Pose, rock back onto the bottoms of the feet, coming into a squat.  
  • Allow the feet to separate so the torso is not resting on the thighs.  
  • Slowly come into prayer pose, with the hands in front of the heart, arms pressing the knees apart and deepening the stretch in the hips.
  • Allow the hips to sink down towards the floor, at the same time reaching up through your crown to lengthen the spine. If needed, place a block below the sacrum to find a comfortable stretch.  
  • Hands come to prayer position. Roll the shoulder blades down and back, while pressing the chest towards thumbs.  
  • Bring the belly button to spine.

Child’s Pose - Balasana

  • The body faces the floor in a fetal position, with the knees and hips bent, shins on the floor.  
  • Bring the knees together and exhale to fold, leading with the heart to keep the spine straight, towards the floor.  
  • Keep the spine straight in the fold as long as possible, supporting the upper body with your arms if necessary.  
  • Bring awareness to lengthening any spinal compression in the lower back, while relaxing in the folded hips.  

Five Pointed Star Pose

  • From mountain pose, gently jump the feet shoulder width apart.
  • Press into the feet and raise the arms, palms pointed forward, to shoulder height.  
  • The entire body should be active and aligned in this pose. 
  • Visualize the energy flowing though the body and feel the effects of the previous poses.  
  • Keep a strong core, active legs, straight spine, shoulder blades back as you breathe into this pose for 5-10 breaths.

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