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5 Yoga Moves to Strengthen Your Lower Back

  • Fredy Soberanis

    Forearm Plank

    • Begin on hands and knees with forearms shoulder-width apart. Prayer your hands together, or keep forearms parallel with palms flat against the ground (depending on what feels better on your shoulders).
    • Tuck your toes, lift your knees off the ground, and step both feet back.
    • Engage the navel and spine, and reach through the heels and crown of the head, keeping a long spine.
    • Breathe here for 5 to 10 deep breaths (lower the knees, if necessary).
  • Fredy Soberanis

    Locust Pose Variation

    • Begin lying face down on your mat, big toes together, with arms on either side of you.
    • Use a big inhale to lift your chest, feet, and arms off the ground.
    • Breathe here for 5 to 10 deep breaths.
  • Fredy Soberanis

    Bridge Pose

    • Begin lying on your back, feet flat on the ground and hip-width apart. Let your arms rest on either side of you, reaching toward your heels.
    • Press into your feet (especially into the big toe mound), lengthen through your tailbone, and lift your hips.
    • Interlace your hands together underneath you, and, if it feels good, wiggle your shoulders closer together one at a time.
    • Breathe here for 5 to 10 deep breaths.
  • Fredy Soberanis

    Chair Pose

    • Begin standing in mountain pose.
    • Bend your knees, sink your hips back like you are sitting down in a chair, and reach your arms high, framing your face.
    • Look in front of your knees and make sure you can see your toes. If you can't, sit your hips back until you can.
    • Drop your shoulders away from your ears, look up slightly, and pull your belly in to engage your core.
    • Breathe here for 5 to 10 deep breaths.
  • Fredy Soberanis

    Warrior III

    • Begin in a standing forward fold. Walk hands underneath the shoulders and place them on the floor or on blocks.
    • Keeping your knees soft, shift weight into the left foot and lift right leg behind you.
    • Reach through right heel and internally rotate your right thigh down so toes point toward the ground.
    • When you feel steady, lift your arms one at a time and take your palms together in a prayer at your chest. Pull your belly button toward your spine, engaging your core.
    • Breathe here for 5 to 10 breaths, then repeat on the other side.


Heidi Kristoffer

Heidi Kristoffer is the creator and producer of Microsoft Bing Fitness Yoga & MSN Yoga, creator of CrossFlowX, wellness expert for multiple online platforms, and mama to baby twin girls.  More →

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