4 Best Yoga Poses For Better Spine Health
Overall, most of us take our spines for granted. However, at some point in our life, our backs revolt and remind us that we need to take care of them.
For some people who are old or suffering from back injuries, the pain can be much more frustrating and debilitating. However, fortunately, for most of us, the pain in our lower back is just temporary and there is something we can do about it. All things considered, it is very important for you to give your spine some love. And in my experience, yoga is one of the best choices for our spine health. Yoga poses help you keep your spine healthy and flexible by stretching your back, strengthening it, and improving circulation to your spine and nerves.
Here are the four best yoga poses which you can do anywhere for a healthy back.
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This is a very simple and easy yoga pose that you can do at home. It helps massage your spine effectively while also stretching your torso and back muscles.
- Start in a tabletop position with your body supported by your palms (shoulder width apart) and your knees. Make sure your shoulders, elbows, and wrists are in a straight line and perpendicular to the floor and your knees are directly below your hips.
- Keep your head neutral with your eyes looking at the floor.
- As you exhale, round your back toward the ceiling and make sure to keep your knees and shoulders in position. release the head toward the floor.
- As you inhale, get back to the starting tabletop position.
Repeat the movements back and forth until you feel a good stretch in your back.
This one helps strengthen your core muscles which can support your spine, and therefore, make it stronger and healthier.
- Start with a push-up position with your hands shoulder-width apart and make sure your arms are perpendicular to the floor.
- Fully extend your legs so that your body draws a straight line. Resist the tailbone toward the floor.
- Retract your shoulder blades and keep your core tight.
Hold that position for 1-2 minutes or as long as you can. And if you want to improve your core strength, then remember to perform this yoga pose on a regular base.
This is one of the best yoga poses that can help you promote your flexibility so it’s very important, especially for women or elders.
- Lie prone on an exercise mat with your legs fully extended and tops of the feet on the mat.
- Position your hands on the floor, make sure they are under the shoulders and tuck in your elbows.
- Press your thighs and the top of your feet into the floor firmly.
- As you inhale, straighten your arms so as to lift your chest off the floor and narrow your hip joints until your back is fully extended.
Hold the position about 20-30 seconds and don’t forget to breathe easily. As you exhale, release your back to the floor, rest for 1 minute and repeat this movement.
Lift through the top of the sternum instead of pushing your front ribs forward so that you can distribute the backbend evenly throughout your entire back, not only the lumbar spine.
Half Lord of the Fishes
Half Lord of the Fishes pose is a seated twist for your spine and it not only helps energize your spine but also helps stimulate the digestive fire.
- From a seated position, keep your legs extended forward.
- Step your left foot across the right knee and bend the right leg to position your foot near the left hip.
- Lengthen your spine upward by rooting down into the sit bones.
- Once you’re at your tallest, try to twist the left/top leg and use your right elbow to pin across your left thigh. Twist from behind your bellybutton to spiral up your entire spine.
Stay for 30 to 60 seconds, and then get back to the starting position to repeat for the other side.
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