Welcome to the healthy spine
flow, to strengthen the spine, the spine should be exercised in all directions-
sidewards, backwards, forwards, upwards etc. Here are few spinal asanas that can
strengthen your spine in all directions and keep your spine strong forever. Konasana 2- To give sidewards flexibility to your
spine, stand your feet parallel with 2 to 2 and a half feet apart, keep your hands on your sides,
raise your left hand straight up from the side, palm facing out, that your arm is close to the
ear, the right hand losely hanging by your side, your face should look ahead,
while inhaling bend from the waist laterally to the right as far as you can
go without tilting to the from or back, maintain this position for holding your
breath for 6 seconds, while exhaling return to your standing position and lower
your left hand, repeat on your opposite side. On completion on bending on both sides, let
your hands hang lonely on the side and bring your feet together or leave them apart if
you’re practicing more rounds of this asanas Hastapadasana- Hastapadasana helps the spine to strengthen by
intense posteriors stretch by forward bending, stand with your feet together
and hands at the side, while inhaling raise both your hands
from the front above your head, while exhaling bring your hands down to touch
your toes or grasp your ankles keeping your knees straight, also remember to keep your head
and hands together as a unit as you bend down or rise up for maximum benefit, suspending
your breath, keeping your knees straight, try to touch your forehead to your knees, stay in
this position for 6 seconds with suspended breath, or stay in this position breathing normally for
not more than 2 minutes, while inhaling raise your hands up above your head, as you exhale bring
your hands down to the side in a sweeping motion Parvatasana- Spine needs upwards stretch
to correct minor postural issues, sit erect in padmasana or sukhasana and keep your
hands in the respective sides, palm facing upwards keep your head and neck straight and
your abdomen tucked in gently in normal contour, keep your eyes focused on a single point straight
ahead, inhaling raise both your arms together from the respective sides for an upwards stretch,
joining the palm to each other above the head, keep your arms close to the respective ears, your
abdomen pulled gently inwards and back straight, avoid bending your arms at the elbow and wrists,
keeping them stretched and straight, fix your gaze at a single point ahead, maintain this
posture for 6 seconds, retaining your breath, while exhaling turn your palm outwards keeping
your arms straight, bring them down to the sides.
Bhaujangasana- Bhaujangasana gives deep backward
bend and compression to your spine, lye down on your stomach on a mat with
your hands at the side of your body, bending at the elbows place your
palms facing down near your chest, keeping your elbows close to your body,
inhaling raise your head and neck upwards to look up towards the sealing, raise your
upper body only until the naval and not more, make sure that your feet remain together and
not separated, remain in the final position holding your breath for 6 counts, exhaling bring
your head, neck and torso down to rest on the mat. Supt Vakrasana- To give a nice twist to
your spine supt vakrasana is your asana, lye down on the mat with knees bend to 2-
2 and a half feet away from each other, open your arms making them perpendicular to
your body and turn your palm downwards inhale, exhaling drop your knees to the right and
turn your head to the left, suspend your breath for 6 counts, inhaling, let your knees
come back to the center, repeat on the left.
Sarvangasana- This is an inversion
posture to strengthen the spine, lye your spine on a mat with your feet
together and your hands on your sides, inhale while exhaling raise your legs up together, toes
to point towards the sealing, the knees remain straight, use your hands to support your
body at the back as shown in the picture, within set in a juggler notch, maintain this
pose for a few seconds or as long as convenient, but not longer than 2 minutes, the breathing
slow, rhythmic and natural, slowly bend your knees then as you inhale lower your hips
towards the mat , releasing your hands from the back assume the starting position, take
a few deep breaths to compensate for the reaction for the head low and hip high posture, stretch
your legs and hands and just relax your spine, let it fall on the ground and be at
a position of absolute relaxation.
NAMASKAR Along with all the asanas which we do in
a day we have to take care of our posture also throughout the day, here are some do’s and
dont’s which you must do for your healthy spine 1) Be aware of your posture, sometimes we tend
to push our lowerback in a way that we hurt ourselves so sit straight sit tall and stand tall
2) Do not hunch while sitting or bending forward 3) Do not push your neck
down or forward while working 4) Do not lift heavy weights directly in
a standing position, while lifting weight bend your knee but keep your spine straight and
take the wight along with your hands and your body 5) Do not lie on your stomach while sleeping
throughout, because when you lie down on your stomach your spine tends to bend inwards,
it increases the curve of your lumbar region Now lets see what you should do 1) Maintain erect position of your
body, while sitting or standing 2) When you lie down and get up always turn the
sides and lie down, turn to the side and get up 3) You should Exercise your spine in all the
directions as the asanas are shown to you Well, so take care of your spine.
Be erect
and be confident and be a man of spine! NAMASKAR.