Intermediate Yoga Poses to Transform Your Back Health

Intermediate Yoga Poses to Transform Your Back Health


Yoga can help your back health in many ways! Posture, balance, flexibilty, and strength can all be improved. Are you an intermediate yogi who needs a deeper benefit for your back? This guide is for you!

We’ll go over intermediate poses that can help your back. Modifications can be made, as needed. Practicing these poses regularly builds your spine and stability. You’ll be able to move with more grace and agility in any situation. Let’s get started!

Benefits of Yoga for Back Health

Yoga has many benefits for the body and well-being. It can reduce stress, anxiety, and improve digestion. However, not many people look at how yoga can help the spine and back health.

Intermediate yoga poses can target the spine. They can relieve pressure, reduce tension, and increase mobility. Always pair these poses with stretching exercises or other remedies before or after practice.

The consistent practice of intermediate yoga can bring many back health benefits. These include:

  • Improved posture
  • Increased flexibility in the lower back and hips
  • Strengthened supportive muscle groups
  • Increased blood flow for tissue repair
  • Reduced tension with increased range of motion

Basic Yoga Poses and Postures

Revitalize yourself with yoga! It’s an amazing practice with endless benefits for your back. To reap the rewards, learn the fundamental postures. This guide covers the poses, as well as instructions to do them correctly. Let’s go!

Cat/Cow Pose

Cat/Cow Pose is a gentle, flowing posture. It offers many benefits for spine flexibility, core strength, and mobility. It combines two basic yoga poses: Cat and Cow.

Alternate between arching the back up for Cat Pose, and rounding the back for Cow Pose. This stimulates and strengthens back muscles. It opens the chest, shoulders, neck, quads, and hip flexors.

Start on hands and knees on a mat. Align hands below shoulders. Tuck chin and keep spine in line.

  1. Firstly, do Cat Pose. Arch the back. Shoulder blades apart. Exhale fully. Return to neutral spine.
  2. Next, Cow Pose. Inhale. Lift and open chest. Push palms away from knee pads. Tailbone reaches feet pads. Activate bandhas.

Repeat this sequence five times. Focus on breathing and spinal stability. Enjoy holistic well-being.

Downward Facing Dog

Downward Facing Dog, or Adho Mukha Svanasana, is a fundamental pose in yoga. It is used in many different styles and is both a standing and an inversion pose.

Start with hands and knees on the floor. Ensure wrists are under shoulders and knees below hips. Then press back and lift hips, forming an inverted V shape with straight legs, slightly bent arms, chest to thighs and head towards feet.

Focus on equal pressure in both hands by stretching into all four corners and pressing back with sitting bones. There should be no strain in any part of body, especially lower back and hamstrings. Stretch without pushing beyond comfort.

Spend time in the posture until breathing is consistent. Slowly come out when ready. Enjoy benefits such as strength in legs and flexibility in hip creases and hamstrings. This also invigorates internal organs, lymphatic system and calms mind and spirit.

Child’s Pose

Child’s Pose (Balasana) is a yoga posture that can calm the mind and extend the spine. It’s great for beginners, but experienced practitioners will also feel relief. It helps tired, strained backs.

Here’s how to do it:

  1. Start on hands and knees, with hips above knees. Spread palms wide.
  2. Inhale, lengthen spine and lift head up.
  3. Exhale and slowly lower yourself between thighs into Child’s Pose. Rest hips on heels and forehead on ground. Chest presses towards thighs. Place pillow or blanket under forehead if needed. Make sure neck and shoulders don’t crunch.
  4. Hold pose for 3-5 minutes to get the most out of it. Relaxation, balance and breath regulation will benefit.

Intermediate Yoga Poses

Yoga is awesome for your well-being, including your back. It provides a blend of stretching and strength training to even out your body posture. Though, some poses need practice to get the full advantage.

Here, we are looking at intermediate poses to upgrade your back health:

Bridge Pose

Bridge Pose (Setu Bandha Sarvangasana) is an intermediate-level exercise. It opens the chest and boosts spinal flexibility. It can transform your back health and reduce lower back pain. You need strength and flexibility.

The benefits? Worth it! It strengthens glutes, hips, back, shoulders and core. It releases tension from the spine and improves circulation.

  • Focus on length through spine.
  • Push through arms for support.
  • Tilt pelvis forward so heart opens.
  • Avoid arching lumbar spine too much.
  • Do it alone or in sets.
  • Palms on floor throughout.
  • Use blocks if uncomfortable.
  • Max one block per side.

Upward Facing Dog

Urdhva Mukha Svanasana, or Upward Facing Dog, is a classic yoga posture. It helps you prepare for more advanced poses. This pose strengthens and energizes the spine. It also increases flexibility in the torso, lower body, shoulder girdle, and neck. Plus, it helps with better posture and can even relieve digestive discomfort.

To do this pose, begin in a plank position. Place your hands on the ground, slightly wider than your shoulders. Bend your elbows slightly as you lower to cobra pose. Inhale and lift your chest off the floor. Keep your arms straight. Pull your shoulder blades down and narrow between them. Engage your legs and push away from each corner of your hands and feet. Maintain support by actively engaging your legs. When you’re done, engage mula bandha and step or float back onto your mat. Rest on your knees or belly. Finally, take some time to breath before progressing further.

Warrior I and II

Warrior I & II (Virabhadrasana I & II) are two versions of the basic standing pose, Warrior. They open the chest and shoulders, stretch the legs, and can be modified for any level of yoga practitioner.

For Warrior I, stand with feet hip-width apart. Reach arms out to each side. Bend the right knee and bring the left foot back in a lunge position. Make sure the right knee is above the ankle. Inhale and lengthen up through your spine. Shoulders should be wide apart and arms reaching out. To increase challenge, bring arms up above in a Y shape or straighten the right leg. Stay in this posture for 5-10 breaths, then repeat on the other side.

Warrior II is similar but it opens up the front hip flexors more deeply. It also activates the core muscles for stability. Start with a standing position similar to Warrior I. Widen both feet about 4 feet apart. Toes point outwards with knees bent over ankles. Rotate your torso parallel to the floor and bring arms straight out either side at shoulder height. This will give you a familiar stretching sensation. Remain here for 5-10 breaths, then repeat on the other side.

Advanced Yoga Poses

If you want to level-up your Yoga skills, then advanced poses are the way to go! They can be tricky, but they help build strength, flexibility and balance.

Here are a few of the best yoga poses for your back health. Transform your life with these advanced poses!

Half Moon Pose

Half Moon Pose (Ardha Chandrasana) is a challenging, standing balance. It improves coordination and increases strength and flexibility. This pose also opens the hips, chest, and shoulders while strengthening the legs and abdominals.

Start in a standing mountain pose. Move your feet apart to shoulder width and spread your arms out. Turn your right toes out and bring your right foot out to the side at a 90-degree angle. Keep your left leg straight. Bend deeply into your right knee. Press down through the big toe mound of your right foot for support. Raise your arms and keep your lower back involved in the extension of your torso. Gaze down at the floor between your hands. Inhale and lengthen your vertebrae one bone atop the other. Feel fully supported on both sides of the body.

Revolved Triangle Pose

Parivritta Trikonasana, also known as Revolved Triangle Pose, is a yoga posture. It boosts balance, strength, and flexibility. It also makes your spine and back healthy.

In this pose, one leg is planted firmly on the ground while the other one extends in front. This requires great balance and helps elongate hamstrings, increase hip flexibility, and make your core stronger.

Before you enter the pose, make sure you have a good foundation of facing each direction – north/east/south/west. Point one toe towards a diagonal corner and the other knee to an opposite corner. Lift your chest towards the ceiling. Keep your hips in place and focus on a single spot.

To come out, press your four corners into your feet. Then release back to Mountain Pose.

Practicing the Revolved Triangle Pose regularly is key for a healthy back. However, if something feels uncomfortable, stop and try a different variation or modification.

Revolved Half Moon Pose

Revolved Half Moon Pose (Parivá¹›tta Ardha Chandrasana) is a standing yoga pose. It stretches, strengthens and tones the back and abdominal muscles. It increases flexibility in the spine, and can help with posture. It also stretches the knees, ankles, arms and chest, while releasing tension in the front of the body.

Inhale and reach your arms up over your head. Palms should face each other at shoulder width apart. Slowly exhale, and place your right palm on the outside of your right ankle or shin. Inhale, and lean to your left side. Press firmly through both feet into a slight twist at your core. Reach your left arm up towards the sky. Keep it straight, in line with your shoulder. Palm downwards towards the earth. Press firmly through both feet. Arm should be like a column stacked directly above shoulders, not too open or close together. Create length through your spine. Extend deeper into the twist, breathing deeply for five breaths. Come back to center on an inhalation, releasing arms down by sides. Repeat on the opposite side for same breath cycles.


As you dive deeper into your yoga journey, don’t forget that it’s not just a physical exercise. It’s also a philosophy of uniting with yourself and the world.

Adding back-healthy poses as part of your regular practice can help build strength, flexibility and core stability. This might reduce discomfort. Before beginning any routine, consult your healthcare provider. With dedication and care for your body, you can reach new heights of wellbeing – in and outside the mat!

Frequently Asked Questions

Q. What are some intermediate yoga poses for back health?

A. Some intermediate yoga poses for back health include upward facing dog, camel pose, half lord of the fishes pose, and bow pose.

Q. How often should I practice intermediate yoga poses for back health?

A. It is recommended to practice intermediate yoga poses for back health at least 3 times a week to see noticeable improvements.

Q. Can intermediate yoga poses worsen my back pain?

A. If done incorrectly or without the proper guidance, intermediate yoga poses can worsen your back pain. It is important to listen to your body and consult with a certified yoga instructor before attempting any new poses.

Q. What are the benefits of practicing intermediate yoga poses for back health?

A. Practicing intermediate yoga poses for back health can improve flexibility, alleviate pain, increase strength, and promote overall wellness.

Q. Can intermediate yoga poses help with posture?

A. Yes, practicing intermediate yoga poses can help improve posture by strengthening the muscles that support the spine and encouraging alignment of the spine.

Q. Are there any precautions I should take before practicing intermediate yoga poses?

A. It is important to listen to your body and avoid any poses that cause pain or discomfort. It is also recommended to consult with a doctor if you have any pre-existing injuries or medical conditions that may be affected by yoga practice.

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

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