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Health and Fitness

Do these yoga poses to strengthen and tone the back muscles

The practice of yoga is beneficial to strengthening and toning the back muscles, you can make the back strong by practicing these asanas.

Regular practice of yoga asanas makes both mind and body fit and healthy. While the regular practice of yoga asanas brings peace to the mind, its practice is beneficial for keeping all parts of the body healthy. This is the reason why today yoga has become popular among people all over the world. Different yoga asanas are practiced for different body parts. And many problems related to the back often trouble people. The problem of back pain and stiffness in the back muscles can be eliminated by practicing yoga. Today, through this article, we are going to tell you about the practice of some yoga asanas which are considered beneficial for the back. Let us know about yoga asanas beneficial to strengthening and toning the back muscles.

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Beneficial yoga asanas for back

The back and spine are considered to be the base of the body. Therefore it is also very important to stay healthy. If you are facing problems related to back pain, back pain, and the spinal cord, then the practice of these yoga postures will prove beneficial for you. By practicing these yoga asanas regularly, you can tone your back and make the back muscles strong.

1. Setu Bandhasana

Regular practice of Setubandhasana is considered more beneficial for strengthening the back and spine. The name Setubandhasana is made up of two words. First setu which means bridge and second bandha which means to bind. In this asana, you are in a posture like a bridge. The benefits of regular practice of this asana are many, but especially it is very beneficial for the back and spine. And practicing this asana benefits your back, neck and spine, and chest.  And in this, you stretch these parts of the body and its practice strengthens the muscles. By regular practice of Setu Bandhasana, the blood circulation of your body is also balanced.

How to Do Setubandhasana:

  • To practice Setubandhasana, first of all, lie down in a clean and ventilated place by laying a yoga mat or mat.
  • And after lying on your back, breathe in and out normally.
  • And now bend your legs from the knees and take the ankles near the hips.
  • Raise your hips off the ground.
  • Keep your hands on the ground.
  • Stay in this position for some time and hold your breath.
  • After this, now slowly exhale your breath and come back to the normal posture.
  • Practice this 4 to 5 times.

2. Utkatasana


In English, Utkatasana is also known as Chair Pose. And in this asana, you have to practice sitting on a chair while keeping the balance of your body. But in this asana, you are not given any chair to sit on. And you just have to keep the chair in mind and stay in a position like sitting on it. The benefits of practicing this asana are many, but especially by practicing this asana, your legs, ankles, waist, spine, and back become strong. Practicing this regularly maintains the balance of the body and also benefits the diaphragm of your shoulders and lungs.

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How to Do Utkatasana:

  • To practice this asana, you must first stand in the posture of Tadasana.
  • Then keep the distance between your feet equal to the hips.
  • Now slowly move your hands up and place the palms of both hands in front of each other.
  • And now try to sit on the chair with your legs bent at the knees.
  • Now during this, put your body weight on your ankles.
  • And remain in a sitting position on the chair while tilting the body slightly forward.
  • Then stay in this position for about 1 minute and then come back to normal posture.
  • Practice this about 5 times at a time.

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