Yoga Poses: Power Moves for a Resilient Back

Alright, men, listen up! We’re diving into the world of yoga poses and benefits they offer. The days are over when yoga was female-dominated and men are starting to wake up and realise it’s not airy fairy, it’s about sculpting a powerhouse spine, banishing back pain, and rehabbing injuries like the winners we are. So, buckle up, and let’s flex those muscles on the mat.

Forward fold –

Forward Fold, is a foundational yoga pose that involves bending forward at the hips to bring the torso close to the legs. In this pose, the spine is elongated, and the head hangs gently, promoting relaxation and stretching the entire back, hamstrings, and calves. Forward Fold is excellent for improving flexibility, calming the mind, and relieving tension in the spine. Regular practice of this pose can also enhance posture, stimulate digestion, and provide a rejuvenating stretch for the entire back of the body.

Cat/Cow Pose –

Yes you’re right, back flexibility is essential and here we’ve got the Backbone Warm-Up. This is a great way to reduce tension in the lower back through the flexing of the spine. Whilst the pose does target the lower back the movement also stretches the muscles of the hips, abdomen and chest………..Think of it as revving up the engine before we drive towards flexibility!

Instructions –

• Start on hands and knees
• Start with Neutral (straight) back
• Move to the Cat pose (arched back) – Hold for 15-20 seconds
• Transition to Cow (lowered back) – Hold for 15-20 seconds
• Repeat x 3

Triangle Pose –

Triangle Pose, where you align your spine like a protractor (don’t panic, no maths involved.) It’s a stretch that says, “I am going to work hamstrings to give my lower back some love.” Yes, hamstrings and glutes have a big effect on the back! Focusing on one leg at a time, do your best to keep the front leg straight but dont worry if a slight bend, this is the goal but it’s “not the destination its the journey!”

Instructions –

• Focussing on one leg at a time
• 15/20 seconds on each leg
• Repeat x 2 on individual legs

Locust Pose

Locust Pose is a notoriously tough pose and has been described as the back breaker’s Challenge, but then we ain’t at a spa day are we, we’re sorting our Man5hit out. For this pose we start on the floor and we’re raising those legs together, you’ll feel a stretch in the lower back. Feeling strong? Try lifting shoulders and chest in unison with the legs for the complete pose. Rise up and conquer, because we’re rebuilding stronger than ever.

Instructions –

• Hold or 30 seconds
• Repeat x 2

Cobra Pose

Cobra Pose is another transition pose, involving a reclining back bend to open your chest. It’s not just a stretch; it’s a declaration. Let’s help your body open the chest and strengthen the back. Face the day head-on, chest out, and let back pain know who’s in charge.

Instructions –

• Hold for 30/45 seconds
• A transition pose so hold once

Bridge Pose –

It’s all in the name, we’re making a bridge with our body. So engage those glutes, activate those hamstrings – it’s a power move for the lower back. Stabilise, strengthen and conquer. This is a very good restoritive stretch and can provide calmness.

Instructions –

• Hold for 30 seconds
• Repeat x 2

There you have it men  – a lineup of yoga power moves. Flex those muscles, conquer the mat, and let yoga be your battle strategy for a resilient back. Because real men take care of their spines and show back pain it picked the wrong fight. Now go and experience springing out of bed with a smile and using your back without a wince. Before concluding, here’s a little secret: physiotherapists often incorporate yoga poses into rehab programs. So, if you’re dealing with lower back problems, consider trying these before opting for physio. It might save you some money. You’re welcome!