Recommended 2019

Editor'S Choice

How to celebrate a birthday in Murmansk
What to do in your free time
How to celebrate the 18th anniversary in winter

Fitness yoga exercises for a strong back

7 Simple Core Exercises That Prevent Lower Back Pain (June 2019).


Never again Kreuzweh: The magic formula for it is called yoga. Because the Asian exercises strengthen and relax equally. And everyone can easily learn it


Why, surely. If you do nothing, it only gets worse. The magic word is movement - moderate, but regular. You should never run out of breath.


If you have a low back pain, be sure to be calm about your yoga program and make smaller movements, as in the supine SOS exercise. It's best to listen to yourself: what attitude is good for me at this moment? Close your eyes, you will feel better.

$config[ads_text] not found


Beware of burning, stinging and radiating pains such as numbness in the legs, arms or chest. Be sure to go to a doctor!


All large lever movements build up more pressure than relieve them. This also includes the prevention with a round back, because so strong pressure on the intervertebral discs is created, which can damage them. Or too much rotation. Again, be careful with your body.


Abdominal muscles are the antagonists of the back muscles. If the abdominal wall is untrained, ie worn out, the pelvis loses hold and tilts forward, which in turn bruises the lower back. Important are the deep and the diagonal muscles. The so-called six-pack or washboard does not matter, because it affects only the straight abdominal muscles. Therefore, many complain about back pain despite washboard stomach.


Ideal are all exercises that strengthen the stomach and back. 15 to 20 minutes daily. That works wonders. Because strong abdominal and back muscles prevent most postural errors.

Can I practice alone or is it important to take lessons with a yoga teacher?

You can practice at home. But teaching yoga in groups can be very motivating. It makes you more concentrated and more extensive. Another advantage is that the teachers can correct the posture directly.

The "crocodile" releases shoulder tension

You will immediately feel it: this exercise is not only good for the cross. Your breath will also be freer because the "crocodile" mobilizes the diaphragm. Because tension disappears in the shoulders and back, the shoulder girdle becomes more flexible after only a short time in all directions.

  1. Lie on your back with outstretched arms. Pull one leg after the other to the stomach. The back of the waist is nestled on the ground.
  2. Guide your legs about 30 degrees to the left. Turn your head slightly to the right. Linger for a few seconds. Then return head and legs to the middle. Make sure the neck is completely relaxed.
  3. Now move your legs to the right, head to the left. Linger again for a few seconds.
  4. Return to the middle with your head and legs and pull your thighs to your stomach.

Add to watchlist Add to watchlist Add to Bookmarks

The "dog" relaxes the lower back

They not only loosen the cross, but also improve the posture of the shoulder girdle and activate the pelvic floor.

  1. Kneel on the floor and put your hands on two blocks (ideally cork blocks, if necessary, but also with thick books). The arms are slightly bent, the hands are under the shoulders. Position your knees hip-width under the pelvis. The head is the extension of the spine, the view is directed to the ground ("quadruped").
  2. Exhale. Put your toes on it.
  3. Let your back sink into a slight back bend. As you exhale, you push yourself up and back, so the butt comes up. Watch out: the back should be straight.
  4. Push the blocks downwards and forwards with your hands. Keep your arms straight like two sticks. Push your butt further up.
  5. Straighten your legs as possible. If your back is very sensitive or stiff, just let your legs bend slightly.
  6. After a few breaths, lower the heels with their outsides as far as you can.
  7. In this position, move your pelvis gently from the lower back to the left and to the right - as long as you are comfortable.
  8. Then lower your knees gently to the ground.

The "cat" mobilizes the spine

This exercise will make your entire back more flexible. It improves the blood circulation of the muscles up to the shoulders and activates the abdominal organs.

  1. Sit on your heels and put your stomach on your thighs ("child attitude"). The arms are stretched shoulder-width far forward. Spread your fingers and let your forehead sink to the floor (photo).
  2. Breathe deeply.
  3. As you exhale, round your back as hard as possible.

Continued on next page

The "cat" mobilizes the spine

This exercise will make your entire back more flexible. It improves the blood circulation of the muscles up to the shoulders and activates the abdominal organs.

  1. Continue breathing and get up to the quadruped stand. The back still remains rounded all the way up ("Katzenbuckel"). Let the head sink (photo).

Continued on next page

The "cat" mobilizes the spine

This exercise will make your entire back more flexible. It improves the blood circulation of the muscles up to the shoulders and activates the abdominal organs.

  1. Bend your back slowly, breathing in from the pelvis to the head ("back bend"). Try to move each vortex individually (photo).

Continued on next page

The "cat" mobilizes the spine

This exercise will make your entire back more flexible. It improves the blood circulation of the muscles up to the shoulders and activates the abdominal organs.

  1. Pull the pelvis full of lungs backwards and down to the heels. The back remains completely bent (photo).
  2. When the lower back automatically starts to round, exhale, letting the upper body swirl forward, vertebrae down, forehead to floor. Then deliberately round up your back as at the beginning of the exercise.
  3. You can repeat the exercise immediately by rising to the quadruped level the next time you exhale.

The "Crunch" strengthens the muscles of the middle

By the way, the "yoga crunch" also makes a flat stomach, because it strengthens not only the diagonal muscles in the middle of the body, but also the entire abdominal wall. Nice side effect: The exercise stimulates the digestive organs.

  1. Lie on your back and put your legs upright.
  2. Guide the right outer knuckle to the left knee and allow the right leg to sit comfortably. Press firmly against the floor with your left foot so that your waist fits snugly against the surface.
  3. Place your hands folded under the back of your head. In doing so, lift the elbows so that the head rests like in a shell.
  4. Breathe deeply.
  5. While exhaling, lift your upper body slightly and turn it to the right. Look past the outside of the right thigh. Tip: Always move out of the center and avoid pulling your head up with your hands.
  6. When inhaling turn back the upper body and put it down.
  7. Repeat these movements ten times, then change the page.

The "shoulder bridge" strengthens the pelvic area

Not only do you stretch the pectoral muscles, they also relieve tension in the neck and shoulders. In addition, the muscles of the lower back and the pelvic floor in the long run stronger.

  1. Lie on your back with your arms parallel to your body (you can spread them at shoulder height).
  2. Put your legs up bent. The feet are hip-width, parallel to each other. The big toe bales are in contact with the underlay.
  3. Push the outside edges of the heels against the floor with force, until you feel the muscles of your pelvic floor and the pelvis lifts slightly.
  4. Now lift your back by pushing your knees forward and up. Keep your legs parallel. Between the shoulders and the knees, an inclined plane is created.
  5. Let the weight of the body rest heavy and wide on the shoulders and consciously relax shoulders and neck.

Instead of a wheelchair: Yoga teacher

Anna Trökes is Germany's most famous yoga teacher. She founded the Prana Yoga School in Berlin. You can not only learn yoga with her. She also trains yoga teachers. She is also a back-school leader and alternative practitioner. Yoga got to know her as a child. "My mother took me to her folk high school because there was no babysitter, " she says. At 19, she had a sports accident. "I almost ended up in a wheelchair, " says Anna Trökes. "Yoga helped me on the physical and mental levels to move me out of the victim role." Anna Trökes gives seminars in many countries and has published numerous yoga books, CDs and DVDs (more about Anna Trökes: www.prana-yogaschule .com).

How to start the yoga

  • Yoga is a gentle workout. At the beginning, do not do the exercises in the longest and the hardest way, instead of overstraining the body. The desire for more is automatically established.
  • Follow the instructions carefully (best practice with DVD).
  • You can practice at any time of the day that suits you. The important thing is that you are undisturbed and not under time pressure.
  • Doing yoga regularly is more important than stretching your workout.
  • Wear comfortable clothing (for example sweatpants and t-shirts) that will not constrict you.
  • A yoga mat (for example, in the sports shop) is ideal. But you can also practice on any other non-slip, soft surface.

Even more exercises


In the new book plus DVD by Anna Trökes, "Yoga for the Back" (Gräfe and Unzer Verlag, 19.99 Euro), and on

Yoga for a strong back

Back problems can arise from a wrong posture, overload or stress. Yoga exercises provide a perfect balance. For the millennia-old Indian doctrine affects both body, mind and soul, includes breathing and meditation exercises. With this issue you get the DVD "Yoga. For a healthy and strong back "by Anna Trökes (see small photo below). It contains two exercise sequences, which mainly strengthen the upper body and give the back more support. "All exercises can be implemented without special knowledge or prerequisites, " says Anna Trökes.

In a few weeks to success

The two short programs are based on typical stretching exercises from yoga. They are complemented by some Pilates exercises that activate certain muscles more. Those who train regularly - preferably several times a week - will quickly feel relief for their backs. "Also participants in my courses say after the first practice sessions that they are doing much better, " says yoga expert Anna Trökes. In addition to the DVD you only need a non-slip, soft pad and especially comfortable, non-restrictive clothing.

Can yoga specifically combat back pain?

Yes. I myself found yoga after a spinal fracture. I was a young woman and was in constant pain. After several attempts with physiotherapy yoga was the first thing that helped me. It involves the whole body including breath and mind. Through yoga I could understand my pain much better. They showed me what I needed to work on to heal my back.

Is modern medicine using these findings?

Today Yes. Doctors and physiotherapists now use exactly this technique. It's called back-braining. Patients with chronic pain are helped by a so-called neuronal reprogramming to override their pain memory and thus to resolve the pain. The approach goes back to ancient yoga techniques.

When will the back problems get better?

It took some years for my serious injury. With simple tension, for example because of a malposition at the desk, the pain can be solved after only a few weeks of training.

Is yoga suitable for everyone?

Yes. Yoga offers so many possibilities that you can adapt to the needs of each individual.

Are there no limits?

No. We know that even critically ill people practice yoga in their hospital beds. They do not do any of the complicated movement sequences, but rather work with the breath and the mind. The great thing about yoga is that you can always put it into practice - whether you're young or old, sick or fit. It is a question of attitude and consciousness, even in everyday life.

What is the advantage of a DVD?

It is a good start and definitely enough for daily practice. The sequence of movements has been built up so clearly and safely by me that no one can hurt it. Even the inexperienced can achieve good effects with the DVD. If you feel very insecure, you can ask a yoga teacher for advice. This makes it easier to find the right measure for you.

Is there a time of day that is especially suitable for yoga?

No. If you get up with back pain, because - as paradoxical as it sounds - the muscles relax at night and allow the pain, yoga is good in the morning. Anyone who is stressed during the day, so that he feels the pain in the evening - on the neck, in the shoulders -, should train before going to bed. Otherwise, you should practice when it fits best into your daily routine. If you find yourself under time pressure while practicing, unfortunately, yoga does not do anything.

How much time do you need daily?

We created the programs on the DVD for about fifteen minutes. And 15 minutes of daily training already bring a lot. You can also expand it later with other exercise sequences to 20 minutes to half an hour. More than an hour at a time would be too much, because the training can then overload the organism. It's best to work out three times a week at the beginning. (egg:

Should one increase the training?

You do not have to, but I can promise you that if it's fun, you want to do more. The body signals the mind's well-being. Those who exercise regularly, activates their body-own reward system, releases the happiness hormone dopamine. That's the engine, and then keep going.

Further content

Yoga Pilates

Harmonious duo for body & mind

Stand-up exercises

Yoga Pilates: The energy program for the morning

evening programme

Yoga Pilates: Relaxation program for evenings


Yoga Pilates: The strengthening program for the back


Yoga Pilates for a flat stomach

Yoga exercises

Strong Cross - Yoga for the back

Mini workout maxxF

Trainig for strong muscles

Pain free and healthy

The best exercises for a strong back

finger exercises

Yoga Pilates: Finger Yoga on the go

A strong double

Effective training for a tight figure

New fitness trend

Zumba for the home


Abdominal training made easy

Popular Categories, June - 2019