8 Yoga Poses To Strengthen Lower Back

8 Yoga poses to strengthen lower back


8 Yoga poses to strengthen lower back

In our daily life, we accumulate certain tensions during the day. It happens due to routine postures that we conscientiously or unconsciously repeat. And lead us to accumulate energy in some areas in our body and make us eventually feel discomfort or even pain. Lower back pain is very frequent because is the base that gives support to the rest of the torso. So some yoga poses can help us to strengthen lower back and be free from pain.

Most of the jobs in current society, either in the city or in the countryside demand activities where we repeat the same postures with our bodies many times. These are the cases of being sitting for several hours onto a chair front of a desk, holding big amounts of weight every day, being in a standing position the whole day, bending forward continuously, etc. 

On the other hand, every person was born with a different physical constitution and also structural malfunctions as well as acquiring bad postural habits that within the time become degenerative.

Herein relies on the importance of being alert about us and find out through certain activities such as Yoga Asana to become aware of the real condition of our physical body as well as the possible adjustments that might help our body to stay healthy and free of tensions.

Manifestation in our emotions in daily life

According to ancient knowledge from Yogic tradition, vital energy in our body is originated in the tail bone or coccyx. The second energetic center in our body is located in the hip and lumbar area and is the responsibility for our emotional life, creativity, and vital force. This energetic center is related also to sexuality, social life, jealousy, relationships, openness to change and movements in life.

Indeed, it is important to get to know ourselves in order to pay more attention to this area. Since physical pain is only the result of the unbalance on the emotional body. 

And some of the emotional symptoms that manifest within us as a disharmony in this energetic center are hypersensitivity, fear, low self- esteem, low livid, shame, anxiety, depression, difficulty to express our feelings.

Read More: 200 Hour Yoga Teacher Training in Rishikesh

Some ways to enlighten this second chakra 

To heal this energetic area in our body, we must first, be the witness of the self. To bring to the conscious level what is going on with our physical body to be able to identify certain unbalance within our emotional and physical sides.

In addition, yoga gives us the option of certain asanas or poses to help to free tensions in the area of the hips and lower back:

Baddha Konasana (Butterfly pose)

Paschimotanasana (seated forward bend pose)

Ananda Balasana (Happy baby pose)

Uttanansana (standing forward bend pose)

Halasana (plough pose)

Upavistakonasana (seated angle pose) 

suptagarbhāsana (embryo pose)

pavanamuktāsana (wind releasing pose)

And all these yoga poses can help to strengthen lower back.


  • Free tensions in the lower back
  • Flex and strengthen hip zone and growing muscles.
  •  Stimulates pelvic area and abdomen 
  • Improves blood circulation  
  • Calms down the mind 
  • Decreases anxiety and depression 

Indeed a balanced physical body from feet to head is the result of rejoicing of a happier and conscious life. 

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How yoga benefits your mental health


A healthy mind is a state of well being

Do we all not know people who are suffering from mental health problems like depression? With changing lifestyles and food habits, mental health concerns are escalating globally, with stress, anxiety, and depression becoming common diseases.

A healthy mind is a state of well being where the mind is able to cope with the normal stresses of life and it can work productively even when placed under pressure.

Researches show that Yoga practices help increase heart rate variability, an indicator of the body’s ability to respond to stress more flexibly. Along with physical, it increases our mental flexibility.

As Patanjali describes in the Yoga Sutras, the purpose of Yoga is to still the turbulence of the mind. Apart from its numerous health benefits like removing constipation and improving bone health, Yoga can treat neurological disorders and improve mental health. When you shift focus from your body to your breath, anxiety is released and physical tension eased.

How Yoga Benefits Mental Health:

1. Clams Your Nervous System: Yoga helps us move from the sympathetic to the parasympathetic nervous system or from fight-to-flight state to rest-and-digest.
Our Parasympathetic Nervous System (PNS) helps us to relax and when we activate our PNS through Yoga. We reside in the PNS state for a longer duration. That is because breathing deeply relaxes our senses, muscles and lowers our blood pressure.

2. Improves Self Worth and Confidence:
 Breathing practices (Pranayama) in Yoga increase the supply of oxygen in our brain thus helping us to focus better, improving our concentration and memory.

As we become more and more aware and confident in our abilities. We build a healthy ego as we do not need to prove anything to anyone. Thus, Yoga helps boost the positive energy of individuals suffering from depression. Practicing asanas daily teaches us to focus better. Yoga also increases our awareness of our bodies. When we are focused on our efficiency level increase, our confidence is boosted.

3. Makes You Happy: The brain releases happy hormones like Dopamine, Oxytocin, and Serotonin after a yoga session. These hormones are responsible for reducing stress and increasing energy levels and creativity.

4. Yoga Leads to Better and Deep Sleep: Restorative Yoga poses before sleeping act as an excellent tool to induce sleep. Certain yogic breathing practices relax the mind and aid in sound sleep.

Practicing yoga daily not only helps people who are suffering from mental health disorders, but prevent them in the first place. Psychotherapists globally are gradually accepting yogic asanas and breathing as one of the effective and natural ways to heal patients with mental health issues.

Read more:200 Hour Hatha and Ashtanga Vinyasa Yoga Teacher Training in Rishikesh

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Why One Should Do Hatha Yoga?


Hatha Yoga is a preparatory process of yoga. Hatha is combination of two words ‘Ha’ means ‘sun’ and ‘Tha’ means  . Hatha yoga is about balancing the sun energy and the moon energy in you. You can explore Hatha yoga in ways that take you beyond certain limitations, but fundamentally, it is a physical preparation – preparing the body for a higher possibility.

In our body both of the sun and the moon energy is present. When these energies are balanced, we experience peace and harmony of the mind and our lives. When these energies are imbalanced, it leads to disturbances and discord, agitation, un-satisfaction and disharmony in life. Hatha Yoga is a yogic art to balance the energy of sun and moon, so that your body is in equilibrium and you feel peace & harmony. The energy of the sun effects Sympathetic Nervous System while the energy of moon effects Para-Sympathetic Nervous System.

In hatha yoga, there are stimulation asanas for example Surya Namaskar, etc. and relaxations asanas. These stimulation asanas helps in balancing the energy of sun while these relaxation asanas helps in balancing the energy of moon. The energy of sun is the life energy, the energy which drives us and makes us do work or activity while the energy of moon is the mental or cosmic energy which gives us mental thinking, intelligence and mental power.

So how these energies affect us? Well we can take children as an example- they are always hyperactive, often easily distracted as they have strong sun energy (life force) but less moon energy (mental force). When we look at elderly people, they are much less active as the energy of moon is dominant.

Hatha Yoga balances both energies, so that one can always be focused, active and mentally strong. The people who always gets distracted in life or unable to set their goals about life, should learn and practice Hatha Yoga.

 —– Written by One of Our Students who works at Cloudera. We share his personal experience with us and hatha Yoga and what he had learn here. 

” Once a time, I was also distracted, I drop out from my college, wasted my precious 5 years and created problems for many people including my family and myself. The Universe has some plans, I landed at Akshi Yogashala in Rishikesh, came here to learn Yoga under 200 Hrs TTC program ( Never to be a teacher  ) and stayed for additional 3 months to deepen the practice but also to get focused for the life. The Yoga has changed me. Now I am working in Computer Vision and Robotics section at Cloudera. I learned most of the things, but Hatha Yoga has special place in my heart. I recommend that everyone should learn and practice Yoga. You can join Akshi Yogashala or any Yoga Teaching Center of Rishikesh – The Yoga Capital or any place. But Yes One should learn & practice Yoga.

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Special discount available for Indians
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