5 Yoga Asanas for a Healthy Back

by Vishakha Gujar   


With the advancement in technology and more so with remote working now on the rise, sitting behind a screen for long hours has become an unavoidable yet inevitable part of most of our lives. 

We all might not like it but inevitably technology platforms have become such an intrinsic part of our lives that it’s hard to live without them. While the 50 to 60 minutes you spend working out or practicing yoga for a few days in a week certainly helps, it is no match to the long-term stress and tension you place on your body during the day that you spend sitting uncomfortably on your chair in front of screens. 

We tend to ignore bodily pains, especially back pains. In the long run, sitting all day may lead to chronic diseases such as cancer, diabetes, obesity, increased body fat around the waist, and high blood sugar. Research suggests that it may also cause depression, anxiety, and heart diseases.

This article explores 5 yoga asanas for healthy back or yogic postures that can help your spine and neck from a long day’s work behind the desk.


1. Chair Pose (Utkatasana)

5 yoga asanas for a healthy back

The perfect pose to strengthen and correct your posture. This yoga pose is a great way to strengthen the muscles in the legs and arms. As well as the hip flexors, calves, and back. It’s a simple yet beneficial posture that stimulates the diaphragm, easing your respiration and opening up your heart.

How to do it

  • Begin by standing erect with both feet, hip-distance apart. Inhale deeply and ground the feet
  • Exhale and bend the knees, imagining sitting on a chair. The thighs should be as parallel to the floor as possible. The knees should not cover the view of the feet
  • If possible, raise your hands overhead, parallel to the ears, firming the shoulder blades against the back. If that’s difficult, keep both hands next to the heart in a namaste position


2. Backward bend Bend (Anuvittanasana)

5 yoga asanas for a healthy back

This yoga pose is a great way to stretch the spine, lower back, hamstrings, and calves. Practicing this pose will help to relieve stress in the back and neck while improving the flexibility of the spine. 

How to do it

  • Begin by standing erect with both feet together and grounded on the floor
  • Place your palms on either side of your at the base of your spine, with fingertips pointing down.
  • Press into your feet, slightly lift your knee and press your hips forward as you arch backward.
  • Stand comfortable, hold for at least 7 breaths, support your weight with your hands, whilst keeping the lower body stable. Remember to inhale and exhale throughout. 


3.Forward Bend ( Pada Hastasana )

5 yoga asanas for a healthy back

A great pose to get rid of heaviness from the body. Helps you to minimize exhaustion and reduce physical as well as mental stress. Strengthens the muscles of the back while loosning the contraction, making you feel relaxed and light.

How to Do it

  • Begin by standing erect with both feet together and grounded on the floor
  • Now slowly inhale and raise your hand straight upwards over to your head.
  • Stretch your hands upward, Your biceps should touch your ears keeping the elbows straight.
  • Now slowly exhale and start bending forward with your lower back.
  • Keep a straight posture and do not bend your knees. 
  • Hold the heels of the feet with respective hands and touch your forehead to the knees.
  • Remember to inhale and exhale throughout.
  • Remain in this position at least for 15-30 seconds.


4. Diamond pose ( Vajrasana )

5 yoga asanas for a healthy back

Keeps the spine aligned and erect by maintaining and supporting it. Improves circulation and supports digestion, hence best performed after meals. It also relaxes muscles around the hip area so it’s a win-win for you!

How to do it 

  • Sit with your legs stretched straight in front of you. 
  • Fold both the legs and sit in a kneeling position, keeping the hips on the heels of the foot; the toes pointing out behind you.
  • Place the palms of your hands on the knees facing upwards. 
  • Maintain a straight posture and keep breathing.
  • You may place a cushion underneath your legs to prevent pain. 
  • Sit until you feel comfortable, start with 30 secs and then loosen the posture slowly. 


5. Half camel pose ( Ardha Ushtrasana )

5 yoga asanas for a healthy back

A great pose for a good stretch of the upper body. Relieves tension and stress. The pose helps to strengthen the back and supports balance. Great for activating heart chakra and bringing in a good dose of freshness.  

How to do it 

  • Sit in Vajrasana. 
  • Separate your knees and feet about hip-width apart.
  • Sit up on your knee with the arm to the sides of your body.
  • Bend to lower the right hand, reach the right heel. 
  • Stretch the left arm back and forward, stretching the upper body.
  • Stay in the posture for about 30 seconds, remember to keep breathing throughout. 

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