Hatha Yoga Asanas for the Back

Poses for the Back and Spine

Pregnancy is a time of increasing strain on the back. The body’s center of gravity shifts, and by the end of the term, the curvature of the spine in the lumbar region is particularly noticeable. To maintain posture, the back muscles tense up several times more than in everyday life. Often during pregnancy, especially at the end of the second and in the third trimester, women suffer from back and lower back pain. The situation is exacerbated by the inability to fully rest on the back and properly unload the spine. Yoga for the spine is simply essential in this situation. There is a whole set of poses in hatha yoga that are beneficial for pregnant women. Some special poses allow the spine to rest, relax the back, while others strengthen the back muscles so they can help the spine stay in the correct position.

Since yoga for the spine and back is very important, let’s explore this topic in more detail. Our site features various asana sequences for strengthening, stretching, and relaxing the back. Below we offer examples of individual exercises.

Tadasana – the mountain pose. A simple upright pose: stand straight, feet together, shoulders pulled back, shoulder blades together, chest open, arms hanging relaxed with palms inward. Stretch upward with the crown of the head, breathe evenly through the nose. The asana strengthens the back muscles and improves posture.

Utkatasana – the pose of energy. Feet hip-width apart. Place your hands on your knees and squat down slightly as if sitting on a chair: knees move forward, pelvis tilts back. Lift your head up, extend your arms upwards too, palms pressed together in namaste. The back arches in the thoracic region and the lower back. Hold this position for 15 to 30 seconds. The asana excellently strengthens the back muscles, relieves the lower back, and has a toning effect on the legs and thighs.

Janu Sirsasana – the head-to-knee pose. This asana stretches and strengthens the spine, but during later stages of pregnancy, it should be done with caution. The starting position is Dandasana. From this position, bend the right knee and draw the right heel toward the groin. The left leg stays straight. With a straight back, lean forward and grasp the toe of the left foot. The spine extends in a straight line, head lowered down. In later stages, simplified versions of the pose may be performed. The straight leg can be slightly bent for comfort in the asana. Additionally, to facilitate the exercise in the third trimester, a folded blanket or mat can be placed under the hips to elevate them above the legs. This makes the pose easier for those with less flexibility in the legs and back, and allows comfortable bends with a larger belly.

Paschimottanasana – seated forward bend. This is another asana that benefits the spine. The starting position is also Dandasana. Until the second trimester of pregnancy, forward bending with gripping the big toes is possible provided that this asana was performed before pregnancy and there are no contraindications. From the fourth month onwards, a simplified version of the asana with props is recommended. Bring the shoulder blades together, keep the spine straight, and place the hands behind the body, pushing off the floor, leaning forward and aiming to touch the floor with the belly. There is also a variation using a wide elastic strap, which is looped over the middle of the feet. Hold the ends with straight arms to simultaneously stretch the back and legs. The pose relieves back pain by stretching the spine.

Marichyasana – the pose of the sage Marichi. This popular pose is beneficial for pregnant women as the twist is good for the spine. However, the pose is performed in an “open” variant. If we pull the left leg toward the torso, place the right hand behind the back and twist to the right, and vice versa. This way, the spine works while the diaphragm is not involved.

Katuspadasana – Cat Pose. This pose helps to reduce the load on the spine and makes the back muscles more flexible. The pose is very simple to perform: standing on your knees on the floor, alternate between arching the back and rounding it. During pregnancy, the focus in this pose is on the thoracic region – the lower back goes into the correct position by itself. In the arch, the rib cage opens and stretches toward the floor, on the exhale, the thoracic region rounds and stretches toward the ceiling. This exercise should be repeated several times.

Safety measures and recommendations:

• Perform all back poses slowly, carefully, and evenly until holding the pose is comfortable. As pregnancy progresses, you can place your feet slightly wider than the pose requires. Stability is important during practice, so before each pose, you can sway to find a balance point.

• Do not lie on the stomach, avoid compressing it, and listen to your sensations.

• Pay special attention to breathing. If you have little experience in yoga, gradually increase the duration of each pose.

• Place pillows or blankets under your legs, back, or forehead (if needed).

• If necessary, during later stages of pregnancy, place a special pregnancy pillow or folded blanket under your knee.

• To facilitate performing certain poses – to grasp your feet or pull them close during some positions – you can use wide and soft straps.

Performing specific asanas at least 3 times a week will significantly alleviate discomfort and back pain, or even eliminate them entirely.

Contraindications:

• risk of miscarriage,

• increased uterine tone,

• high blood pressure.

If you have not practiced yoga before pregnancy, practice the correctness of exercises using website video lessons (yoga for the spine is also featured in the video lessons).