Yogas put the body into different positions that are not practiced in normal life, circulating blood to different parts of the body. This breaks the limitations on body movements that come with age. Many aspects of yoga make it ideal for back pain. Some studies have revealed that practicing yoga even twice a week for 2 months would help in strengthening the back and offering flexibility and endurance.

Let us delve into the different yogas for spine problems.

1. Marjaryasana (or Cat pose) – The yoga provides a gentle massage to the spine and belly organs. It also helps to strengthen the back torso and the neck.

  • Get your hands and knees into a ‘tabletop’ position, with the knees below the hip. The wrists, elbows and should be in line and set perpendicular to the floor.
  • The head should be in a neutral position and you should be looking at the floor.
  • With the exhale, round the spine to the ceiling and make sure that the shoulders and knees do not break position.
  • The head should be loose and released towards the floor and not forced into the chest. Inhale back into the ‘tabletop’ position.

2. Bhujangasana (or Cobra pose)  The yoga firms the buttocks, strengthens the spine, stretches the chest and lungs, abdomen and shoulders, helps relieve stress and fatigue, firms the buttocks, opens the lungs among other benefits.

  • Start out by lying prone on the floor and stretching the legs back and the tops of the feet on the floor.
  • The hands should be spread on the floor under the shoulders and the elbows should be aligned along your sides.
  • The waist, the thighs and the tops of the feet should be firm into the floor.
  • In every inhalation, the arms need to be straightened to lift the chest at a height such that the connection from the waist to the legs can be maintained.
  • The top of the sternum (breastbone) should be lifted, disturbing the bend throughout the entire spine.
  • The position should be held for about half a minute with easy breathing.

3. Ardha Matsyendrasana (or Spinal Twist)  The yoga helps to energize the spine, relieves fatigue, sciatica, and backache, stretches the hips, neck, and shoulders and stimulates the liver and kidneys.

  • Start by sitting on the floor.
  • Then bend your knees with the feet on the floor.
  • Slide the left leg under the right leg to the outside of the right hip. The outside of the left leg should be on the floor.
  • The right led should be stepping over the left leg and pointed directly up at the ceiling.
  • Exhalations should twist you towards the inside of the right thigh.
  • The right hand should be on the floor behind the right buttock and the left arm on the outside of the right thigh. The inner right foot should be pressed actively into the floor and the upper back should be against the shoulder blades.
  • You need to lift a little more through the sternum and push the fingers against the floor.

4. Dhanurasana (or Bow Pose) – The yoga improves posture and strengthens the back muscles. The organs of the of the neck and abdomen are stimulated and the entire front body is stretched along with the chest and abdomen, the throat, ankles, thighs, and groins.

  • You need to lie on the belly with the hands alongside the torso with the palms up.
  • Exhale and bend the knees, bringing the heels close to the buttocks.
  • Take hold of the ankles reaching back with the hands. The knees shouldn’t be wider than the width of the hips.
  • Inhale and lift the heels strongly away from the buttocks and lift the thighs from the floor. This would pull the upper torso and head off the floor.
  • The tailbone should be down towards the floor and the back muscles should remain soft.
  • Breathe more into the back of the torso.

These yoga poses should help soothe all spine problems.

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