As we all know yoga has always been the best way to
maintain our bodies. Because of the present lifestyle, people are very much
likely to get back problems these days.
So you might be pondering what are the best ways to stay fit in today's
world?
This is the exact place where you are going to get
answers to all your questions. Now, let me introduce you to the best 5 yoga
poses for a stronger healthy spine.
First one in our list is Half wheel pose
( ardhachakrasana):
To
look exactly like the person in the image
So you start it with lying down on the floor towards
your back then bend your knees. Now slowly move it towards your hips. Now put
your hands at the side of your head pointing fingers towards your feet. Now
while inhaling slowly raise your belly taking the support of your hands and
feet. Put the crown of your head on the mat. Now exhale and come down slowly.
It is a very good Exercise for your lower back.
Our next aasan is Bhujang aasan (cobra
pose):
you
can see the position in the above image.
Start it with lying down on the floor with your
stomach facing the ground. straighten your legs. Now put your palm on the floor
just beneath your shoulders. Put your hand on the floor your elbows should be
facing the sky. Now slowly inhale and start rising your head towards your lower
back. Do not put excessive pressure on your hands. Stretch till your elbows are
completely straight. be in this position for approx 20-30 seconds also try and
keep your breathing normal. This position is very helpful in stretching your
back along with that is is very beneficial to people with trough issues.
katichakrasana(circular rotation of waist):
As
you can see in the image
Place your feet firmly on the floor as you breathe
in bring your arms in front of you take a full breath in. Now exhale while
twisting on to your right look back over the right shoulder. Keep your feet
firmly on the floor and keep breathing. As you breathe in while twisting back
to the center. Now exhale while twisting
to your left side again looks back over your left shoulder. Keep the palms
facing each other. Now as you breathe in, come back to the center. As you
exhale release the stretch bring the arm down.
Salabhasana (Locust Pose):
To
make the position depicted in the above image.
Lie down on your abdomen, stretch your hands forward
your legs out. Let your body feel like someone is pulling your hands forward
and legs backward. Stretch nicely now while inhaling lift your right leg and
left hand up. Gently lift your head up to look at the ceiling. Stay in this
position for five to six breaths. Now exhale down and repeat it with the other
side as well.
Last but not least Dhanurasana (Floor
Bow):
To
make the above position.
Lie flat on the stomach, put your legs and feet
together bends your knees and hold to the ankles of your feet. Move slowly and
with control. While you inhale arch the back, lifting the thighs, chest, and
head together. As you exhale lift your gaze and keep your feet up. Mildly bring
your heals close to your head and breadth. Balance on your stomach and with an
exhalation come down. Lower the legs, chest and head.
Now as you know all the best ways to keep your spine
perfect and healthy. You can embed these in your daily life but still, yoga
with improper instructions is the worst thing that you can ever do to your body
that is why I would suggest you go and join some proper yoga classes. One of the best centers of yoga teacher training is in Rishikesh.
