Yoga for Spine – Different poses and techniques
Yoga is known to strengthen and revitalize many parts of the body. Research reveals that yoga for spine has many benefits. For the spine, regular yoga practice can:
- Relieve pain
- Increase flexibility and strength
- Teach acceptance, patience and give relaxation
Yoga for Spine Health
Spinal health is a pre-requisite for overall wellness and health. However, sedentary lifestyles, poor posture and lack of exercise make the spine inflexible. This is where yoga for spine steps in as it perfectly conditions the spine and prevents ailments.
Yoga for Back Pain
Research reveals that even practicing yoga for twice a week can improve your endurance, flexibility and strength, which can alleviate your back or neck pain. Yoga breathing and meditation relax body and mind, and treat the anxiety and depression caused by chronic pain.
Yoga is Also for the Inflexible
If you think your body is inflexible, you need not worry. You can still perform yoga to the best of your ability and gain from it. Yoga poses can be modified to suit beginners. Ensure that you do not overstretch, but do the poses within your limitations. Slowly, your flexibility, balance and strength will increase and you can move onto slightly difficult poses.
Who Should Avoid Yoga for Spine
Though yoga is generally safe, people suffering from the following conditions should avoid certain poses:
- Patients suffering from advanced spinal stenosis need to avoid back bends which extend the spine.
- Those with advanced cervical spine disease need to avoid shoulder stands and headstands.
Yoga Poses for the Spine
- Bow Pose – Dhanurasana
- Camel Pose – Ustrasana
- Cobra Pose – Bhujangasana
- Cat – Cow Stretch
- Upward Facing Dog – Urdhva Muhka Svanasana
- Downward Facing Dog – Adho Mukha Svanasana
- Half Lord of the Fishes Pose – Ardha Matsyendrasana
- King Dancer Pose – Natarajasana
- Locust Pose – Shalabasana
- Pelvic Tilts
- Revolved Side Angle Pose – Parivritta Parsvakonasana
- Revolved Half Moon Pose – Parivritta Ardha Chandrasana
- Wheel Pose – Urdhva Dhanurasana
- Bridge Pose – Setu Bandha Sarvangasana
- Fish Pose – Matsyasana
- Knees, Chest, and Chin – Ashtanga Namaskara
- Plow Pose – Halasana
- Reverse Warrior Pose
- Revolved Triangle Pose – Parivritta Trikonasana