Yoga Poses Lower Back

Yoga poses can bring tremendous physical and mental benefits. Combining yoga postures with breathing and meditation, strengthens the body and clears the mind. All these advantages make yoga the perfect activity for anyone, regardless of age and level of experience. As a beginner, the key is to start with basic poses and build upon those.

High Lunge

Woman in high lunge yoga pose

The High Lunge provides a deep stretch along the front side of the legs, allowing for increased flexibility and strength in the hips and legs. It is also a mild backbend and can create relief through the shoulders and chest. Beginning in a standing position, take a big step forward with one foot and lower your back knee to the ground. Keeping your front knee bent, press your palms together in front of your chest.

Child’s Pose

Child’s Pose is both calming and gentle, great for relieving tension in the back, neck and shoulders. Start in a kneeling position on your mat with your toes tucked under, then slowly sit your hips down onto your heels. Reach your arms forward and lower your forehead lightly to the ground. Keep your shoulder blades apart, and either let your arms rest on either side of your body or continue to reach them forward. Remain in this pose for up to 5 minutes and lift out whenever you’re ready.

Warrior I

Woman in warrior one yoga pose

Warrior I is another basic yoga pose that is great for beginners who want to improve flexibility in the hips, upper back, and shoulders. It is also helpful for developing balance and building strength in the legs and arms. To begin, stand with your feet apart, then bring your right foot forward and lower the left knee to the ground. Rest your right hand on your right thigh and reach your left arm up and out. Make sure both hips are facing forward and keep your shoulders relaxed.

Downward Facing Dog

Woman in downward dog yoga pose

Downward-Facing Dog is a foundational pose that is found in many yoga sequences. It strengthens the arms (particularly the wrists), shoulders, and legs. It also stretches the hamstrings and calves. To start, begin on all fours and tuck your toes. Then lift your hips up and back, so that your body makes an upside-down “V.” Keep your knees slightly bent and press your palms into the ground. Your fingers should be spread wide.

Bridge Pose

Woman in bridge pose

Bridge pose is great for stretching the chest, neck, and spine. It also strengthens the glutes, hamstrings, and core. Plus, it is energizing and encourages an even flow of breath. To start, lie down with your knees bent, feet flat on the floor, palms facing down. Then lift your hips off the ground until your thighs are parallel with the ground. Press your shoulder blades onto the floor and lift your chest. Hold the pose and push your legs against the floor for more intensity.

Tree Pose

Woman in tree pose

Tree pose is all
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