• Asami Yoga

My Current Fav to Strengthen the Back

Updated: Jul 13, 2018

Sitting in front the computer and using iPhone all day long causes hunched shoulders and back. Here are my 8 steps to strengthen the back!

  1. Lie down on your stomach. Place your head and shoulders on the ground to start.

  2. Activate your legs by pressing down on your feet and lift your knees off the ground. Lift your shoulders off the ground by drawing the shoulder blades towards one another. Notice the activation on upper back.

  3. Keep #2, begin to lift the head off the ground. Firmly press the hands on the ground.

  4. Keep #3, lift the legs off the ground. Firmly press the hands on the ground.

  5. Keep #4, left the hands off the ground. Press your pubic bone firmly to the ground.

  6. Keep #4, bend the knees, bring the heels to the butt. Notice the hamstrings activates, if you have any cramp, ease the activation of hamstrings by taking the heels away from the butt.

I've been doing this for about 2 months almost everyday and I could feel my back is stronger and toned. Give it a try and let me know what you think!


© Asami Yoga 2019