5 Yoga poses for a strong and flexible spine

Health & Fitness 865 views

The health of your spine is key to the health of your whole body.

In daily life, we tend to forget to take our spine through its full range of movements, the spine as a result gets stiffer and loses its fluidity. Use these 5 yoga poses for your spine to improve mobility and decrease back pain.


USTRASANA | Camel Pose
The name comes from the Sanskrit words Ushtra meaning camel"; and Asana meaning "posture" or "seat".
How to:
Start by sitting on your knees with your spine straight and stretched. Inhale deeply. As you exhale, slowly bend backwards, pushing your hips forward, and slowly bring your hands to your ankles. Hold on to this posture for as long as you can.
Why to:
At a stretch, it opens the whole of the front of the body, including the hip flexors and pectoral
muscles. The asana improves core strength, spinal, hip and shoulder flexibility and stamina. It makes
our body fit and active.

SETUBANDHASANA | Bridge Pose
The name of this pose is derived from the Sanskrit words "Setu" meaning Bridge; "Bandha" meaning Bind or Lock, and "Asana" meaning Pose.
How to:
Start by laying down on the yoga mat and bend your knees, bringing your heels as close to your back as possible. Hold your ankles, making sure your thumb is on the outside. Slowly inhale and lift your hips all the way up. Keeping your breathing normal, reach as high as you can.
Why to:
It strengthens the back muscles, relieves tiredness, and stretches the chest, neck and back. It also calms the brain by reducing anxiety, stress and depression. And, it helps in the improvement of the digestive system.

NAVASANA | Boat Pose
One of the most well-known yoga poses for core strength is the Navasana which gets its name from the Sanskrit words "Nava" meaning boat and "Asana" meaning posture.
How to:
Sit with your knees bent, feet on the floor. Roll your shoulders back, and slowly lean back. Holding your thighs, slowly lift your feet off the ground, so your legs are parallel to the ground. Now, slowly release your arms and hold the posture while steadily breathing.
Why to:
Navasana tones the abdominal muscles while strengthening the low back. It’s a good pose for developing overall stamina. It also helps to remove belly fat and improves digestion.

UTKATASANA | Chair Pose
Utkatasana, or the Chair Pose, is a standing yoga posture that tones the entire body, particularly the thighs. The positioning of this asana is just like sitting on a chair except that you need to balance yourself without the use of a chair.
How to:
Stand straight with your spine stretched. Slowly and gently, bring your butt backwards and bend your knees until you’re in a sitting position. Now, raise your arms all the way upwards as you inhale and make sure you're breathing normal deep breaths.
Why to:
This asana increases strength, balance and stability. It also strengthens the ankles, thighs, calves and
spine. And it stimulates your abdominal organs, diaphragm and heart.

ARDHA PINCHA MAYURASANA | Dolphin Pose
Dolphin Pose is very much similar to the Downward Facing Dog Pose, with the forearms lying on the ground instead of your palms. Dolphin pose is one of those Asanas that help you set up your psyche and body for a full reversal.
How To:
From Table position, lower the forearms to the floor, tuck the toes under and lift the hips up towards the ceiling. Press the forearms, fingers and the palms into the floor, and press the hips up and back. Keep the feet hip’s width apart with the toes facing forward. Press the heels into the floor feeling a stretch in the back of the legs. Let the head and neck hang freely from the shoulders; the forehead can rest on the floor.
Why to:
Dolphin Pose calms the brain and helps relieve stress and mild depression. It stretches the shoulders, hamstrings, calves and arches while strengthening the arms and legs.



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