Yoga for the back

15.11.2025

1) Strengthening with the locust (Shalabhasana)

This position is not only physically demanding, it also requires willpower to hold it for a long time. Lie on your stomach with your arms parallel to your body. Place your hands under your thighs and touch the floor with the tip of your nose. Your legs should be parallel and stretched out. Now lift your left leg and hold it in the air for a few seconds, then put it back down. Repeat with your right leg. If that went well, now lift both legs. You don't have to lift them very high, just stretch them out. Press your hands firmly into the floor. Continue to breathe calmly and hold the position for as long as you can. Slowly lower your legs again. This exercise strengthens the lumbar and rear leg muscles and activates the intestines through pressure on the abdomen. Repeat a few times. 

2) Relaxing with your child (Balasana)

This exercise relaxes your entire back, especially the lower back, which was just worked in the locust pose. Sit on your shins with your buttocks resting on your feet. Fold your upper body forward and rest it on your thighs. Your head should rest gently on the mat with your forehead. If this is too strenuous for your back, you can also lift your buttocks slightly. You can either stretch your arms forward or place them at your sides so that your hands are pointing towards your feet. Breathe in and out 10 times in this position. This position is particularly relaxing. In yoga, you will often find asanas that can relieve a lot of stress with little effort. 

3) Strengthening with the Bow Pose (Dhanurasana)

This exercise traditionally follows the Locust Pose. So if you are feeling energetic, you can simply do all the strengthening exercises one after the other. In addition to strengthening the back muscles, the Bow Pose has an opening and liberating effect in yoga – you will notice this in your chest. Lie on your stomach. Lift your head and bend your legs so that your feet are hanging in the air. Your knees should be at least hip-width apart. Now grasp your feet from the outside and push yourself off the floor. Only your lower abdomen and hips should now be touching the floor. Your gaze is directed straight ahead, your breath is calm, and your body forms a kind of circle. Hold this position for ten breaths, or as long as it feels comfortable for you. Then slowly lower yourself back to the floor—don't let yourself fall, even if you are already exhausted.
Don't worry, you don't have to make the arch as round as in this picture! Follow your body's feelings and don't go beyond your pain threshold, otherwise a yoga exercise will not have a positive effect. 

4) Relax with the back roll (Makarasana)

The back roll is now a soothing counter-movement to the previous arch. Pull your bent knees up to your stomach and loosely embrace them with your hands. Keep your shoulders and face relaxed and lift them slightly. Tense your abdominal muscles. Now gently rock back and forth so that your back is lightly massaged. You can also rock slightly from left to right or in a circle—whatever feels good for you, because this exercise is more of a massage than a physical challenge!

5) Strengthen with the warrior pose (Virabhadrasana)

Now it's time to stand up straight! Stand on the mat with your feet wide apart. Your right foot is in front and parallel to the mat, toes pointing straight ahead. Your left foot is turned out at a 90-degree angle and parallel to the short side of the mat. Your front leg is bent, your back leg is straight. Your upper body is facing forward, stretched out, and your abdominal muscles are tense. Raise your arms above your head, stretching them out beside your head. Your fingertips should point toward the ceiling.
Hold this position for ten breaths. It is physically demanding, but try not to tense up. Pay particular attention to your shoulders, which should be working but remain relaxed. Your back extensors keep you upright and your lumbar muscles are slightly engaged.

6) Relax with the fish (Matsyasana)

Last but not least, another exercise from the animal kingdom: the fish. Lie on your back again with your legs stretched out and parallel to each other. Now lift your upper body and pelvis and bring your arms under your body. Your hands should touch each other and lie under your pelvis. Now lift your head and push it back so that the top of your head touches the floor. Your back is curved and your shoulder blades should be pulled together. Your chest is stretched. Be careful with your neck – only turn your head back as far as is comfortable for you. Stay in this position for a few breaths and relax.
There are, of course, many more yoga exercises that have such a positive effect on your back, but also on your overall well-being. If you do the asanas regularly, you will soon feel stronger – physically and mentally!