Yoga Poses For Hips and Back

yoga poses for hips and back (2)

If you suffer from back pain caused by a sedentary lifestyle and stress, the right yoga complex will help you solve this problem. Yoga is not just for your body, including for getting rid of back pain, but for your mind, that is, getting rid of the stress that causes muscle pain. There are much yoga poses for hips and back in the below

Yoga exercises for the back:

There is a set of poses that do not require special training from you and will help stretch and tighten the entire body. The practice of yoga, albeit a few minutes a day, will help you understand your body and its needs, including where you accumulate tension. With just ten yoga poses for hips and back, you can rid the spine, back and neck of pain forever.

Bitilasana (the position of a cat, a cow):

This is not only one of the most effective and simple asanas for beginners, but also the basic posture for yoga in general.

Stand on all fours, bend in the lower back like a cat yoga pose, and then bend your back, as if showing a hump. Repeating such delicate deflections, you stretch and massage the spine, trunk, arms, and neck, and also massage the organs and muscles of the abdominal cavity.

During the exercise, the following are involved:

  • The muscle that straightens the spine (in anatomy from the Latin – Musculus erector spinae)
  • Straight abdominal muscle (press)
  • Triceps
  • The anterior cog muscle (or the superficial muscle of the breast)
  • Buttocks

The sequence of execution:

  • Go down on all fours.
  • Keep your wrists straight under your shoulders, and your knees under your hips.
  • Distribute the body weight so that it is the same at all the reference points of the arms and legs.
  • Breathe in as you sink down. The look is directed upward.
  • Exhale, arch your spine. Pull in your stomach.
  • Keep track of the sensations in your body when you are doing this movement.
  • Do not focus on your thoughts and release tension in the body.
  • Continue for at least 1 minute.

The dog snouts down:

This pose is also one of the basic elements of yoga, it will relieve back pain and will serve as a prophylaxis for sciatica. Helps to develop balance in the body and improves endurance.

Working muscles:

  • Tendons
  • Deltoid
  • Gluteus muscle
  • Triceps
  • The quadriceps femoris


  • Go down on all fours.
  • Put your hands exactly under your wrists, and your knees – under your thighs.
  • Push back with your hands, tear off the heel from the ground and lift your knees.
  • Lift the buttocks up.
  • Keep a slight bend in the knees, elongate the spine and coccyx.
  • Keep your heels in a detached position.
  • Hold your hands tightly to the floor.
  • Distribute your weight evenly between both sides of the body, paying attention to the position of the hips and shoulders.
  • Keep your head in line with your forearms or lightly pressed chin.
  • Hold this posture for 1 minute.

A Pose of an elongated triangle:

This asana yoga is especially good for the back and neck, as it stretches the muscles in them. It also stretches the muscles of the spine, groin, thighs, while strengthening the shoulders, legs, chest. It effectively helps reduce stress and anxiety.

Working muscles:

  • Muscles of the back
  • Inner oblique abdominal muscle
  • Large and middle gluteus muscle
  • Tendons
  • The quadriceps femoris

The Sequence of execution:

  • Lie on your stomach, straighten your legs.
  • Raise the body, put your hands on the floor. Keep your elbows under your shoulders, press your hands to the floor.
  • You have to climb up through the spine, and the decline begins through the crown – do not fall down at once.
  • Look in front of you. Do not think about anything, focus on the movements.
  • Hold for about five minutes.

Cobra posture:

This “bridge” is almost identical with the pose of the Sphinx and also an integral part of the yoga classes for the back. In addition, he stretches the muscles of the abdomen, chest, and shoulders. Asana also strengthens the spine and serves as a prophylaxis for sciatica.

At this time work:

  • Tendons
  • Gluteus muscle
  • Deltoid shoulder muscle
  • Triceps
  • Anterior cog muscle of the breast


  • Lie on your stomach, put your hands under your shoulders, your fingers point forward.
  • Firmly press your hands against the body. Do not let elbows go aside.
  • With the help of lifting hands slowly lift the head, chest, and shoulders.
  • You can climb any comfortable height for you.
  • Hold a small bend in the elbows.
  • You can take your head back to stretch even more.
  • On an exhalation descend.
  • Relax your neck.
  • Slowly move the hips from side to side to relieve tension from the muscles.

Locust Yoga pose:

Asana studies the lower part of the body, helps relieve pain in the lower back and general depression. Strengthens the back of the trunk, arms, and legs. This posture promotes healthy digestion and eliminates constipation and flatulence.

Involved muscles:

  • Muscles of the trapezium
  • Muscles of the spine
  • Buttocks
  • Triceps


  • Lie on your stomach, stretch your legs.
  • Gradually lift the body: the head, chest, and hands – to a comfortable level for you.
  • You can bring your hands behind and cross your fingers behind your back.
  • To strengthen the pose, raise your legs.
  • Look straight or slightly up, lengthening the back of the neck.
  • Duration up to one minute.
  • Relax before the next approach.

Bridge Yoga pose for back and hips:

Yes, you familiar with the children’s clubs for dance and gymnastics bridge came from yoga, is based on it carried out the majority of yoga poses to improve the health of the back and neck.

The following parts of the bodywork here:

  • Abdominal muscles
  • Buttocks
  • Spine
  • Tendons


  • Press your back against the rug, bend your knees. Place the heels parallel to the hips.
  • Put your hands down.
  • Begin to push the coccyx upwards.
  • Continue to push until the hips are parallel to the floor.
  • Hands can be put under the thighs for support.
  • Hold the pose for one minute.
  • Slowly return the back to the mat.
  • Relax the whole body and take a couple of deep breaths.

Matsiendrasana (the position of the god of fish):

This twisting posture restores your spine, relieving the pain in your back. She stretches her hips, shoulders, and neck. This position can help alleviate fatigue and stimulate your internal organs to work better.

Here are involved:

  • The rhomboid muscle between the shoulder blades
  • Muscles have breast
  • Muscles of the spine
  • Rib cage
  • Small of the back


  • Sit down, having bent one of legs under itself
  • Put the other on top of the thigh
  • With the opposite hand, touch the knee of the leg on the other leg
  • Turn the head in the opposite direction
  • Keep this asana for one minute.
  • Repeat on the other side of the body.

Turns Knees:

Turns with raised hips help to develop the activity of the muscles of the spine and back. The practice of this posture can relieve pain and stiffness.

The work involved:

  • Spine
  • Abdominal muscles
  • Trapezium
  • Rib cage


  • Lying on your back, knees pull to the chest, hands to the sides.
  • Lower your legs on either side of your body, knees together.
  • It is allowed to use the pillow for convenience: put it under or between the knees.
  • You can also gently press down on your knees.
  • Breathe deeply.
  • Asana is performed for at least 30 seconds.
  • Repeat on the other side.

Pose of the child:

This pose is a ideal way to release the tension of the back of the body, because the spine lengthens and stretches. The same effect will be felt in the muscles of the hips and ankles. This is the best tool for dealing with stress.

In this position work:

  • Buttocks
  • Muscles-rotators
  • Tendons
  • Vertebrae


  • Sit on your heels, knees together.
  • Here you can also use a lining under the head or legs.
  • Make a bow, forehead on the floor.
  • Pull out your hands or put your palms up.
  • Get rid of the tightness in your back.
  • Hold the position for up to five minutes.


Please enter your comment!
Please enter your name here