6 Modified Yoga Poses to Strengthen Back and Core Muscles

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Summary: Discover how small variations in basic yoga poses amazingly strengthen the back and core muscles.

The sedentary office jobs of ultra-advanced, techie world makes us hunch over the screen for the entire day while hampering ample body movement. This often leads most of us to physical issues like achy back, stiff muscles, and loss of suppleness . You want to get rid of your achy back but do not have ample time and energy for long hours gym workouts. No worries, you can still strengthen your back and core muscles just by sparing a few minutes from your daily schedule. Get started with Modified yoga poses and, cultivate a strong back and core.

A few minutes of yoga on everyday basis can strengthen all of the core and back muscles and improves the body posture and mobility. Deep breathing exercise done while performing yoga postures allow the muscles to contract. It engages the core and builds a stable centre. Here are 6 most amazing modified yoga poses you can get started with right away to strengthen your core and back. Take a look: 

1. Side Plank Pose (Vasisthasana): Begin in a push-up position. Keep your arms straight and palms flat on the ground. Shift your weight onto your right arm and outside of the right foot and raise your left arm towards the ceiling. Let your left foot rest on top of your right foot. Align your shoulder, wrist, and elbow. Look upwards towards the ceiling while opening your chest. On each inhalation, contract your abs and then release. Hold the pose for 30 seconds. 

2. Dolphin Plank (Makara Adho Mukha Svanasana): Come on your hand and knees. Place your forearms and palms on the floor. Ensure that your elbows are under the shoulders and upper arms are straight. Walk your feet back and straighten the legs. Keep your legs and pelvis in line with the shoulders. Now, pull your front body in, towards the spine. Tuck your toes into the floor and reach from your pelvis and thigh through the heels. Maintain the natural curve of the neck by lifting the back of the skull slightly. 

3. Side-to-Side Dolphin Pose (Makarasana Variation): Begin in Dolphin Plank.Walk your both feet to the left. Press your right forearm more firmly into the floor. Raise both sides of the pelvis evenly. Now reach back through thighs and heels. Elongate through the crown of the head.

4. Modified Boat Pose (Naukasana Variation): Begin in Boat Pose. Bring down the middle back towards the floor, while keeping head and shoulders off the floor. Lower the legs at the same time in a way that your feet remains six inches off the floor. Engage your abs, quads, and abdominals and breath too.

5. Three-legged Downward Facing Dog (Adho Mukha Svanasana Variation): From downward facing dog, bring your right knee into the rib cage, while keeping the hips high. Lift your heel off the floor while pulling your front body towards the back. Keeping the knee near the ribs, walk your hands forward while reaching up and down with the pelvis and down through the left heel. Stop for a while and feel the fullness in the back body, the engagement of core muscles, the integration of the entire pose. While doing this, slowly reach your right leg back and up.

6. Warrior III (Virabhadrasana III): Stand at the end of your mat. Keep your feet together, with toes and heels touching. Raise your hands above the head and spread the fingers as you try to reach towards the ceiling. Bring your right foot forward and swing your body into a ‘T’ shape from the side. Keep your torso and left leg parallel to the floor. Take the support to keep yourself balanced. Lift the right leg a little higher. Breathe deeply while bringing your torso up. Now, take your left foot behind as you reach the fingertips forward. Hold the posture for at least 10 counts. Release, step back and repeat on the other side.

Start doing these modified yoga poses on a regular basis and get rock-solid back and core.


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