Yoga Exercises for Someone With a Bad Back

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Yoga exercises for someone with a bad back concentrate on building the strength of the back and the supporting muscles. Focus on building back strength with the help of a professional yoga instructor in this free video.

Part of the Video Series: Yoga Poses
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Video Transcript

Hi, I'm Amy Newman, fitness expert, creator of the Perfect 10 Workout, and I'm going to show you some yoga poses and exercises that you can do for a bad back. I'm going to start with the forward bend. You're going to stand with your feet right underneath your shoulders, toes wide apart. Tuck your tail bone under so your back is nice and straight. Lengthen through the top of your head, stretching your spine, relaxing your shoulders. Take in a deep breath, and slowly bring your chin to your chest, and roll forward, exhaling, tucking your tail bone under still. Now, if you can, reach behind your back. You can intertwine your fingers, you can hold your wrist, or just hold on to the back of your legs. Come in as close as you can, looking at your legs. Breathe deeply as you release your lower back. Press through the heels, and open those toes nice and wide. Breathe. And, you want to hold this pose for a little while. Then, when you're ready to come up, bend your knees, and slowly start to roll up. And, back into standing position. You can also do Triangle. Put your foot sideways, so the arch of one of your feet is in line with the heel of the other. Stand with your legs with one foot in front, the heel of that foot in line with the arch of the other foot. Bring your arms behind your back, intertwining your fingers. Squeeze your shoulder blades, and slowly roll forward, pressing your chest towards the straight front leg. Breathe, breathe deep into your body. Now, if you can't reach your hands behind your back, you could also reach for your leg, and round out your shoulders. And, it does round out your back a little bit more, you'll feel that. Slowly come up, and then switch sides, having the arch of your other foot in line with the heel. Bring your hands either behind your back, and slowly stretch for that leg. Breathe deep. Lower your arms if your hands are intertwined, and roll up. Release, bring your arms out to the side, and step together. I'm Amy Newman, and those are some poses that you can do for a bad back in yoga.


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