People over 50 keep being told they have to work on strength to age well. As a yoga therapist specialised in back care, I have always included strengthening practices, alongside mobility and balancing. Increasingly, I feel that I need to focus on strength even more, for myself as well as for my students. Releasing tight muscles is of course still relevant, but the new ease that you acquire by releasing tightness, can only be sustained by strong muscles. Yoga is often misinterpreted as being all about stretching, but this would hurt the body if not balanced by yoga strengthening practices. Often, releasing and strengthening are most effective as a pair. In this blog, I discuss a yoga practice that can help keep your back supple and strong. It strengthens your upper back, lower back and core muscles simultaneously. If you would like to maintain the health of your back, this yoga movement is a good one to add to your exercise routine a few times per week.

The practice, sometimes called hunting dog, sometimes tiger, tones and strengthens the back, the core, glutes, shoulders, arm and neck muscles. It is also good for balance and left-right coordination. As always, discontinue if the movement is causing you any pain. More important than being able to do this movement is the effect it has on your body. It may be that you feel good doing the static movement, but not the dynamic part of it. This means you only practice the holding position, at least for a while. After all, many repetitions of small discomforts or pushing through pain can lead to serious pain later on. Finally, move slowly, mindfully, instead of doing many quick repetitions. Make this into a feel-good practice for which you slow down your breath and your mind.

How to keep your back supple and strong with yoga

Start on all fours on a yoga mat or a carpet, hands shoulder-width apart underneath the shoulders and knees hip-width apart under the hips. You may like a blanket under the knees if that is more comfortable.

Starting with the lower back: only the legs

Exhale and move the right knee to the forehead and the forehead to the knee. Your spine arches up like the back of an angry cat. Both hands can stay on the floor for this initial movement.
Inhale and lengthen the leg away behind you while straightening the back, so the head, trunk and right leg are all in one line.
Repeat a few times slowly. The slower you work, the more your muscles strengthen. Try the same a few times with the left leg.

A mistake I often see is the leg moving too high. This arches the lower back too much or twists the spine and hips. It is more beneficial to keep both hip bones facing down and the lower back long by not moving the leg up so high.

If and only if you are comfortable with this movement, try the next stage below.

Strengthening the upper back: add the arm movement

Now repeat the leg movement, but while your right leg is straightening behind you, bring the left arm up and next to your ear so it is also in line with the trunk and the right leg.
Next, while bending your right knee towards your forehead, bring the left arm backwards by the side of your body.

Repeat both sides five times slowly.

Stage 3: Holding the pose — “the Hunting Dog”

Once you’ve done the pose dynamically, try staying in the “long version” (with the leg, arm and trunk all in one line) for a few breaths or up to a minute. To keep the core engaged, you can try this breathing: while breathing in, feel the ribs expand to the side, then contract the abdominal muscles (pulling the abdomen up towards the spine) while breathing out.

Focus on your alignment and keep the centre of the body steady and strong. Remember not to arch the lower back down nor lifting the back leg too high. If you feel this is the case, lower the extended leg. Stay for up to 5 slow breaths on each side.

Rest in child’s pose afterwards, or on your back.

For the correct alignment of this exercise, it helps to practise a few times near a low mirror, so you can check if your hips are level, your back straight and the trunk, arm and leg in one line. Alternatively, you could connect with me for an in-person or a Zoom session to practise this and other beneficial exercises for your back. Click here for a free consultation call via Zoom, or email me via my contact page.

Namaste