Are You Overworking the Front of Your Body in Yoga? Here’s How to Build Back Strength {and Real Balance} on the Mat
Yoga is all about balance, right?
Mind and body. Strength and softness. Effort and ease.
But here’s the thing nobody really talks about: Most yoga flows—especially traditional ones like Sun Salutations—aren’t actually balanced.
They load up on forward folds, deep hip flexion, and spinal rounding...
…and barely give your back body {the side that holds you up every single day} any love.
Over time?
😟 Your posture suffers.
😟 Your low back tightens.
😟 You feel strong in some ways—and weak in the ways that matter most.
If you’re nodding along like “yep, that’s me,” you’re not alone. And you’re not broken.
You just need a smarter way to rebuild strength where it counts.
Let’s dive in. 💛
Why Your Back Body Needs More ATTENTION {Especially If You Practice Sun Salutations}
Here’s a little stat for you:
For every ONE backbend in a typical Sun Salutation A, there are FIVE forward bends. 😳
Think about it:
Forward fold
Halfway lift {if it’s barely lifted, it’s still mostly flexion}
Chaturanga Dandasana
Upwards Facing Dog {that’s ONE backbend}
Downward Dog
Forward fold again...
That’s a whole lot of folding forward—and almost no real extension or back engagement.
⚡ Multiply that by how many flows you do per class, week, or month?
It’s no wonder our backs feel tight, weak, or unstable over time.
And if you’re in your 40s {or close to it}?
Your body is already asking for more balanced movement—not just more repetitions.
How to Rebalance Your Practice {Without Throwing Out the Flows You Love}
Good news:
You don’t have to ditch Sun Salutations or stop flowing.
You just need a few powerful upgrades.
Here’s how to start BUILDING back strength intentionally—without overwhelming your body or practice:
Level Up Your Halfway Lift (Ardha Uttanasana)
Most people barely lift halfway.
But when you truly extend your spine in this shape?
✅ You fire up your back muscles
✅ You activate your hamstrings and glutes
✅ You start training your body for strength—not just stretch
Quick Tip:
Instead of just pressing your hands into your shins, think about LIFTING your chest and pulling your shoulder blades gently together.
Your spine should feel long and strong—not collapsed.
Add Lunges to Reclaim Hip and Core Strength
Instead of racing from Forward Fold to Plank, try stepping back into a Low Lunge or Crescent Lunge first.
✅ Hip extensors (glutes + hamstrings) fire up
✅ Hip flexors (which are already tight from sitting and folding) get a break
✅ You build real functional strength—on both sides of the joint
Remember:
Lunges aren’t just leg work—they’re back, hip, and core strengtheners too. #totalbodywin
Swap Upward Dog for Prone Backbends
Let’s be real: We love a big, juicy Upward Dog moment...
…but what most of us need is way more Locust Pose and Cobra Pose.
Small, controlled prone backbends:
✅ Strengthen your entire posterior chain
✅ Build spinal stability without cranking into your low back
✅ Help correct that forward-hunch posture we pick up from sitting all day
Pro Tip:
Start simple. Lift your chest, engage your glutes and hamstrings, breathe.
Tiny movement. Massive payoff.
Don’t Forget Shoulder Extension
Almost every pose in a flow has your arms reaching overhead—think Down Dog, Warrior I, Chair Pose.
But when’s the last time you trained your shoulders moving behind your body?
Simple tweak:
In your Halfway Lift or in your Lunges, reach your arms back. Palms down.
Activate the muscles that stabilize your shoulders and upper back—traps, rhomboids, lats.
Stronger shoulders = safer transitions. Period.
Ready to Start Rebuilding Strength Where You Actually Need It?
Here’s the real deal:
You don’t need to push harder.
You don’t need to overhaul your whole practice.
You just need a better map.
{PSSSSST... it’s yoga. But not like you’ve done it before.}
💛 Welcome back to your MAT.
💛 Welcome back to your BODY.
💛 Welcome back to your STRENGTH.
Check In With Your Strength
A 5-Day Yoga Strength Series for Women 40+ Who Are Ready to Feel Strong Again
If you’ve been rolling out your mat thinking:
“Why am I not getting stronger?”
“Shouldn’t I be seeing more progress by now?”
“Is yoga even working for me anymore?”
You’re NOT broken. You’ve just never been taught in a way your 40-something body can actually hear.
This series is different.
✨ No overtraining. ✨ No random moves.✨ No guesswork.
Just real, repeatable, grounded strength-building designed specifically for women like you.
Short practices you can actually stick with
Lifetime access to move at your own rhythm
Real progress you can feel in your joints, your breath, your posture—and your LIFE
