Yoga Poses for Spine Health
Did you know that many of the basic Yoga poses are already in common use by physical therapists and other rehabilitation professionals? If you have had physical therapy for back pain, then many of the Yoga that you are beginning to practice will seem very familiar. Good spine health is a big part of our health. Yoga poses will help strengthen the back and ease any back pain you might have already, or keep you from having back pain.
One very easy pose that will help your spine is a call the Cat. It works just like it sounds. You place yourself on the floor with all fours. Be sure your calves and feet are relaxed and your knees, hips, and shoulders are at 90-degree angles. Drop you belly to the floor while inhaling and look up over your head. Push into your hands, exhaling while you arch your spine to the sky with your head looking at your belly. Exhale while you are doing this portion. Whenever you can, link the postures with the correct breathing. You need to hold these two positions for five to ten seconds.
Another popular and easy Yoga pose to help your back and spine is called the Cobra. This Yoga pose is easy to do and if you have trouble with doing it the traditional way, you can substitute elbows for hands. Lay flat on your stomach placing your palms down on the ground either underneath of the shoulders or just wider than the shoulders. Elbows should be back and out with the body relaxed. Raise your body allowing the back to arch and hold this pose for 10 to 15 seconds. If this is uncomfortable for you, you can use your elbows instead of hands and it will give your body a gentler stretch. This will stretch the abdominal muscles while the back muscles are relaxing. Slowly lower the upper part of your body to the ground.
This last pose seems to be the one that would be the easiest to start with. It's simple, easy to do, but effective. Lie flat on your back and relax your body. Slowly, bring up one knee towards the chest while placing your hands underneath the knee or the back of the leg. Now pull gently toward your chest. Hold for 10 to 15 seconds. You should feel the stretch in the hamstring, don't lower your leg to the floor until you feel this stretch. Relax and repeat with the other leg.
Practicing these Yoga poses should not cause you any pain or discomfort. It also should not cause tingling or any numbness at all. If any of these should happen while you do your routine, you should move out of the pose slowly,
Modifications to make these poses easier for you, like placing a blanket or pillow underneath the back of your knees when stretched out on the floor. A skilled Yoga instructor can help you find the moderate pose that will help if you have had back surgery or have chronic back pain.
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