Flat Back Stretch & Yoga

If you've been hunched over a computer or going through the day with poor posture, yoga stretches that focus on flattening your back will help you relieve tension and muscle tightness. Poses that have you focus on flattening your back are designed to lengthen your spine, improve your posture and can help alleviate pain associated with poor posture. You'll find that yoga poses such as Kneeling Spinal Balance, Downward-Facing Dog and Warrior III all require you to focus on flattening your back as you stretch.

  1. Kneeling Spinal Balance

    • In Kneeling Spinal Balance, you'll be working on your balance while doing a flat back stretch. From a neutral kneeling position on your hands and knees, lift your right leg off the floor, flex your foot and simultaneously lift the opposite left arm. As you hold this pose, look down toward the floor to bring your neck and spine into alignment. Extend through the crown of your head and pretend someone is gently pulling on your extended arm and foot in opposite directions. This elongates your spine and flattens your back. After holding for three to five breaths, switch sides.

    Downward-Facing Dog

    • Downward-Facing Dog works to flatten your back in an inverted V-shape position. To transition into Down Dog from a standing pose, bend forward into a Forward Fold and place your hands on the ground; step back with both feet and press your hips up toward the ceiling. Draw your belly button into your spine and pull your shoulder blades back toward your hips to flatten your back. Hold the stretch for three to five breaths. A more challenging version of this pose is the One-Legged Downward Dog. From Down Dog, lift one leg off the floor and try to bring it in line with your back so you have a straight line from the crown of your head, up through your back and extending through the lifted foot. If you feel your back starting to round up in either of these poses, try bending your knees slightly.

    Warrior III

    • This is another pose that not only incorporates a flat back, but it also works on your balance. To transition into Warrior III, start in Mountain pose. Tip forward from your hips, extend your arms forward and then lift and extend one leg off the floor behind your body. Bring your arms, upper body and back leg in alignment and parallel to the floor. In this pose, flex your lifted foot and hold; take three to five deep breaths.

    Considerations

    • Always begin your yoga sequence with a few warm-up poses. You'll be able to achieve deeper and longer stretches when your muscles are warm. When standing, use Moonflower, Sunflower and Swan Dive for your warm-up. If you're starting your yoga session on the floor, use poses such as Cow, Cat and Child's as part of your warm-up.