The International Day of Yoga is celebrated on Jue 21 every year. Yoga is an ancient practice and this day serves as a reminder of the positive impact on individuals, fostering unity and harmony. Ahead of World Yoga Day 2024, check out some asanas for spine and back health. (Images by Freepik, Pexels)
Yoga offers a plethora of benefits, including improving posture and preventing future back issues, says Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa.
"By incorporating specific yoga poses into your routine, you can strengthen the muscles that support your spine, increase flexibility, and develop better alignment," says Yoga guru Himalayan Siddhaa Akshar. He suggests key yoga poses to help you achieve better posture and maintain a healthy back.
Mountain Pose (Tadasana): Stand tall with your feet hip-width apart. Engage your thighs, lift your kneecaps, and tuck your tailbone slightly. Roll your shoulders back and down, extending your arms by your sides with your palms facing forward. Lengthen through the crown of your head, keeping your gaze forward.
Cat-Cow Stretch (Marjaryasana): Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips. Inhale as you arch your back, dropping your belly towards the floor and lifting your gaze towards the ceiling (Cow Pose). Exhale as you round your spine, tucking your chin towards your chest and drawing your belly button towards your spine (Cat Pose).
Downward-Facing Dog (Adho Mukha Svanasana): Begin on your hands and knees, then lift your hips towards the ceiling, straightening your arms and legs to form an inverted V shape. Press your hands firmly into the mat and ground down through your heels. Engage your core muscles and lengthen through your spine, drawing your chest towards your thighs.
Child’s Pose (Balasana): From Downward-Facing Dog, lower your knees to the mat and sit back on your heels. Extend your arms forward, resting your forehead on the mat and allowing your chest to sink towards the floor. Relax your entire body, focusing on deep breathing and releasing tension in your back and shoulders.
Bridge Pose (Setu Bandhasana): Lie on your back with your knees bent and feet hip-width apart, arms resting by your sides with palms facing down. Press into your feet and lift your hips towards the ceiling, engaging your glutes and thighs. Keep your shoulders grounded and roll onto the outer edges of your arms, lengthening through your spine.
Corpse Pose (Savasana): Lie on your back with your arms and legs comfortably spread, palms facing up. Close your eyes and relax your entire body, allowing your breath to become natural and effortless. Release any tension in your muscles and let go of any thoughts or distractions.
Lift your arms keeping them at shoulder-width distance. Now, start walking with your arms raised in this position and your hands can be up in the air. Build up to 1-3 minutes gradually by starting with a minute increase and so on until you are physically capable enough to hold your arms up for 1-3 minutes straight
"Incorporate these yoga poses into your routine to improve your posture, and strengthen your back muscles. Listen to your body and modify poses as needed to suit your individual needs and limitations. With consistent practice, you can enjoy the benefits of better posture and a healthier back for years to come," says Himalayan Siddha Akshar.