Your back can make or break you, literally. Kamal Doctor shows you some easy ways to gently strengthen your back with yoga.
People who practise yoga automatically begin to embrace a healthier lifestyle. When basic yoga routines are adapted to emphasise certain postures and relaxation techniques they constitute a therapy in themselves. Yoga, thus, also keeps you fit.
STRONG BACKING The following three ‘asanas’ are especially beneficial for strengthening the back. Practise them regularly and you will definitely notice the improvement.
Urdhva Mukha Svanasana (Dog, Face Upward Pose)



* Lie on your stomach with your forehead on the floor, your feet 30 cms apart and your hands close to the waist, with elbows bent.
* Raise and extend the head, neck, chest, abdomen, thighs, knees and legs completely by gradually straightening the arms.
* Maintain the pose by resting only on the palms and extended toes.
* Push chest forward and tighten the hip muscles. Maintain the pose and breathe normally. Exhale and return to the original position.
Benefits: Strengthens the spine and heart. Expands the chest and lungs. Massages the abdominal and pelvic organs.
Bhujangasana (Cobra Pose)



* Lie on your stomach with your forehead on the floor and arms close to your chest.
* Bend your elbows and bring hands close to the shoulders, with fingers spread out.
* Inhale and raise your head, neck, chest and upper stomach off the floor, keeping the lower part of the stomach and pubis on the floor.
* Keep the remaining portion of the body in close contact with the floor. Extend the neck fully, and expand the chest.
* Maintain the pose and breathe normally, exhale and return to starting position.
Benefits: Strengthens the spine, posterior spinal muscles and ligaments. Stimulates the thyroid, parathyroid and adrenal glands. Expands the chest and lungs.
Salabhasana (Locust Pose)



* Lie on your stomach with your forehead down, arms by your sides, palms turned up and the fingers facing the toes.
* Lift your head, chest and thighs up simultaneously, as high as possible along with the arms pointing towards the toes at shoulder level without bending the knees.
* Body should rest only on the abdomen. Maintain the pose and breathe normally.
Benefits: This pose works the complete spine and opens the chest. Tones abdominal organs and the heart. Expands chest and lungs. Strengthens muscles of the back, thighs, arms, neck and front of the abdomen.