Normalization of the spinal column is the key to good health. A strong muscular corset, relief of intervertebral tension, a straight back, straight shoulders and no difficulty in breathing, relief of lower back pain – all this can be felt if you practice yoga 3-4 times a week. Yoga here is the way to the world of health. The most important thing is to choose a set of asanas for yourself or choose a class that suits your level.
The spine is the main indicator of everything that happens to a person. Back pain, even the most insignificant one, can affect mood. And if it is not stopped in time, over time it distorts even the adequate perception of the world and situations. Observe people who suffer from back pain (even if it’s cervical). As a rule, they are more emotional, irascible or apathetic. They have a lot less energy. Instead of enjoying life, a person is forced to shift his attention to the painful points. If you add to this an improper diet, lack of sleep and lack of proper rest, a minimum of movement – you get not the most pleasant “bouquet”.
Taking attention away from the back, we get in addition headaches, excessive tension of the whole body, pain in the legs (often the right side), spasms in the lower back, heart and digestive disorders.
So how can yoga help improve the health of our backs?
A well-chosen practice can improve circulation. Attention to the body will allow you to feel the deep, inner muscles that support our spine. As a consequence, you achieve deep muscular relaxation combined with strength, which affects your overall well-being. And physical health becomes a conduit to mental health. Yoga literally cultivates mental clarity and physical vigor. And these are the two main criteria that make further practice of yoga and meditation more conscious.
Five asanas that are good for the spine
Matsyasana – Pisces pose
Technique of performance:
- Lie down on the mat, legs together, arms outstretched along the body.
- Press your palms against your hips, or press them firmly against the mat.
- Inhale and support your palms and elbows, pressing them against your body.
- As you exhale, arch your back and chest and lift your neck off the mat. Pull your head back, trying to pull the top of your head toward the floor. Push your shoulders down and back.
- Hold this position for 5-7 breathing cycles.
- Come out of the asana without any sudden movements, returning to the supine position.
Effect: extension of the spine, expansion of the chest and lung volume, stimulation of the thyroid and parathyroid glands, relaxation of the muscles of the throat, neck and abdomen.
Contraindications: hyperthyroidism, spine diseases and injuries, especially cervical, high or low blood pressure, insomnia.
Kumbhakasana – Planka pose
Technique of performance:
- From Adho Mukha Shvanasana (Downward-facing dog pose), on an exhalation, lower the body down.
- Lean on the palms (they are under the shoulders) and the toes.
- Arms straight, body parallel to the floor. Pull shoulders back.
- Neck stretched in a straight line with the spine. Look down.
- Keep Uddiyana bandha (belly taut) and calm.
- Keep the waist straight without bending!
- Keep this position for 5-7 breathing cycles. If it is difficult, move to your knees or rest on your forearms and elbows.
- Switch to balasana for rest.
Effect: the extensor muscles of the back and the muscles that serve as the frame for the spine and run along it are actively engaged. The pose helps to strengthen these tissues, reduce lower back pain and improve posture.
Contraindications: hand joint disease, carpal tunnel syndrome, critical days, pregnancy, high blood pressure.
Purvottanasana – intense extension pose (inverted Planka pose)
Technique of performance:
- Sit on the mat, back straight.
- Legs and feet are pulled forward, connected together.
- Palms rest on the floor behind the hips. Fingers facing forward.
- Inhale and pull your head up, shoulders back.
- As you exhale, lean on your palms and push up from the mat. Lift your legs, buttocks and torso up. Tummy tucked in.
- Neck out, look up.
- Put your feet together and touch the floor with your toes.
- Hold this position for 5-7 breathing cycles.
- Then go to Pashchimottanasana (tilt to your feet).
Effect: extension of the front surface of the body: upper legs, abdomen, chest, shoulders; strengthening the arm and leg muscles, toning the neck area, returning mobility to the joints of the hands, the formation of a healthy “royal” posture.
Contraindications: wrist and neck injuries, hernias, stomach ulcers.
Setu Bandha Sarvangasana – Bridge Building pose
Technique of performance:
- Lie on your back, arms along your body.
- Bend your knees and put your feet close to your buttocks.
- Inhale and press your hands and feet firmly into the mat.
- As you exhale, lift your pelvis and lower back up.
- Rotate your shoulders and interlace your fingers behind your back. Neck extended, chin pressed to chest.
- On the next exhale, lift up on your toes.
- Keep your legs and buttocks strong.
- maintain this position for 5-7 breathing cycles.
- on the exhale, lower yourself down, pressing your knees into your ribcage.
Effect: flexibility of the spine and strengthening the nervous system, nourishing the intervertebral discs, reducing lower back pain, tones and strengthens the muscles of the back.
Contraindications: hyperthyroidism, high blood pressure, stomach ulcers and duodenal ulcers. In late pregnancy, do not lift your pelvis higher than 15 cm from the ground.
Supta Matsyendrasana – Lying Curl pose
Technique of performance:
- Lie on the floor, arms along your body, legs straight.
- Pull your right knee up to your chest.
- With your left hand, gently wrap your left hand around the outer surface of your right thigh.
- Take a breath and extend your right arm out to the side, resting the palm of your hand on the floor. Your neck is straight or turned to the right.
- As you exhale, bring your right leg to the left, with a little help from your hand.
- Hold this position for 5-7 breathing cycles.
- As you exhale, return the knee to the starting position and switch sides.
Effect: relieve pain and muscle spasms in the back, improve digestion, has a therapeutic effect in the prevention and treatment of sciatic nerve pain.
Contraindications: acute, severe back pain and spinal injuries, especially lumbar spine, herniated spine.
Be mindful and thoughtful of yourself, listen to your body and its signals and don’t let pain defeat you. Let your pain win over yoga. Always.