what asana can strengthen my lower back?

[saint0]

what asana can strengthen my lower back?

im a just a beginner of yoga and id like to strenghten my lower back, what pose or asana can i do? how often shall i do it? what is the brething techinique behind it? umm could you also post a pic? tnx.

[Chandra]

Dear SaintO,

Thanks for your post. You may want to put your question to Mukunda's forum if you would like personalized instruction. Comments from the many other teachers and yoga students who are members of this community are also welcome.

You don't say the reason for your desire to strengthen the back. Do you have pain or discomfort?

Generally, a well rounded yoga practice which develops sensitivity to your body's messages is a good place for beginners to get familiar with yoga. I would recommend that you receive instruction from a living teacher who can demonstrate the asana and observe your practice of it.

You can experiment with both Cobra and Locust poses. Both will work with strengthening the back and increasing your awareness there. As both are back bends, and shorten the back muscles, be sure to balance with a forward fold to lengthen the muscles, such as Half or Full Forward Fold.

You can find detailed description of Cobra at: http://www.yogajournal.com/poses/471.cfm
Breathe while coming up into the asana, using the sensation of in breath to lengthen the spine. Holding the pose without arm support will definitely connect your attention to the muscles of the back.

I found a nice site by Erich Schiffmann at:
http://www.movingintostillness.com/asanas8.htm
with pictures and description of locust pose and variations.

Namaste!
Chandra

[chervata]

I second the locust poses. After doing more of them this winter, I am doing gardening (heavy stuff like digging) with no back pain.