4 Back-strengthening Yoga Exercises

Learn how to focus on strengthening your back through these back strengthening yoga exercises that can improve strength and flexibility. This will help you deal with your back pain issues or if you want a stronger back. Then, let me guide you with these back strengthening yoga exercises for strength and flexibility.

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#1 – Dolphin Dive

Start in a forearm plank position. Pull your hips up and hold that position for a couple of seconds. Return to the starting position, relax and repeat the movement.

Dolphin Dive

Start with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a good stop at the top and bottom position, holding for 2 to 3 seconds. The intensity can be light to moderate.


#2 – Knee to Nose

Start in a straight arm plank position. Maintain proper alignment with the head, shoulders and hips. Your legs should be hip-width apart. Bring one knee up toward your nose slowly, and then bring the leg back. Repeat the movement on the opposite side.

Knee to Nose

Start with one set of 5 reps on each side, alternating back and forth. Perform this exercise in a smooth, controlled movement with a quick stop at the end. The intensity can be light to moderate.


#3 – Glute Bridge

Lie on your back on the floor. Bend your knees and put your arms at your sides. Relax your upper body. Your knees should be approximately hip-width apart. Push through your heels and raise your hips. Maintain proper alignment with the knees, hips and shoulders. Hold onto that position for a couple of seconds, then bring the hips back down. Repeat the movements.

Glute Bridge

Start with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a good stop at the top position, holding for 1 to 2 seconds. The intensity is light.


#4 – Mid-back Extension

Lie facing down on the floor with your arms out to your sides. Maintain proper alignment with the head, shoulders and hips. Lift your face, upper body, hands and legs off the mat. Return to the starting position and repeat the movement.

Mid-back Extension

Start with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a good stop at the end position, holding for 1 to 2 seconds. The intensity can be light to moderate.


#5 – Same Side Bird Dog

Start in a four-point kneeling position and tighten your abdominal area. Extend your right leg behind you while reaching your right arm forward. Maintain proper alignment on the side with your head, shoulders and hips. Return to the starting position and repeat the movement on the opposite side.

Same Side Bird Dog

Start with one set of 5 reps on each side. Perform this exercise in a smooth, controlled movement with a quick stop at the end. The intensity is light.

This exercise is a challenging balance and stability exercise on the shoulders and hips. Give these five back strengthening yoga exercises a go.

If you want to take charge of your back pain and eliminate it safely, then check out the Fix My Back Pain system.

Take care!

Rick Kaselj, MS