By Ashish
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Kneel, reach back and hold your heels while arching your back. Camel pose stretches the front of the body while strengthening the back muscles.
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Lie face down, palms under shoulders, and lift your chest while keeping your lower body on the mat. Cobra pose strengthens the muscles along the spine and improves flexibility.
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Move between rounding and arching your back in a tabletop position. Cat-Cow pose improves spinal flexibility and strengthens the muscles supporting the spine.
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Lie face down, lift your legs and chest off the mat, engaging your back muscles. Locust pose targets the lower back, improving posture and toning muscles.
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Lie on your back, bend your knees, and lift your hips off the ground. Bridge pose strengthens the back, glutes, and hamstrings, while promoting spinal flexibility.
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Bow Pose (Dhanurasana) engages and strengthens back, shoulder, and hip muscles while promoting flexibility. Lifting chest and legs and holding ankles tones muscles, fostering a strong and resilient back.
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Start in plank, lift your chest and thighs while keeping hands and tops of feet on the mat. Upward dog strengthens the upper back and opens the chest.
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