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    HealthFitnessAsana 46: 5 Yoga Poses For A Healthy Spine

    Asana 46: 5 Yoga Poses For A Healthy Spine

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    Those endless hours at work, stuck to your desk without a break, definitely takes a toll on you over time. That apart, pain on your spine may also be the result of an injury. Whatever be the case, yoga can just be the solution you need to let your backbone heal, nurturing it back to health.

    In collaboration with The Channel 46, the Founder of Isira Yoga, Nikita Agrawal advises 5 yoga asanas for a healthy spine.

    1. Marjarasana (Cat Pose)

    Asana 46: 5 Yoga Poses For A Healthy Spine

    Instructions to reach the pose

    • Come onto all your fours with your knees hip distance apart.
    • Bring your hips over your knees.
    • Push your toes into the mat.
    • Inhale and tuck your tailbone and round your back.
    • Draw your navel towards your spine.
    • Lower your head and bring chin to chest.
    • Hope for a few breaths and repeat a few times.

    2. Ustrasana (Camel Pose)

    Asana 46: 5 Yoga Poses For A Healthy Spine

    Instructions to reach the pose

    • Sit on your knees, legs hip-width apart. 
    • Push your hips forward, inhale and expand your chest, keep your core engaged and move backwards.
    • Drop your shoulders back and place your palms on your heels.
    • Let your head and neck extend backwards.
    • Stay in this pose for 30 to 60 seconds and gently release.

    Caution

    • Exercise caution if you have low or high blood pressure
    • Refrain from practising this pose if you have a back or neck injury

    3.Supta Matsyendrasana (Supine Twist)

    Instructions to reach the pose

    • Lie on your back.
    • Bring your knees close to your chest.
    • Extend both arms out.
    • Let both knees drop to one side, stacking the knees on top of the other.
    • Both shoulders on the mat.
    • Repeat on the other side.

    Caution

    • Avoid practising this asana if you have a knee, hip or back injury

    4. Ardha Matsyendrasana (Seated Twist Pose)

    Instructions to reach the pose

    1. Sit cross legged on the mat.
    2. Lift your right knee and place its sole on the mat outside your left knee.
    3. Inhale and raise your left hand to the ceiling stretching it up, exhale and bring your left
    4. elbow down to the outside of your right knee while twisting your torso to the right side from the base of your spine.
    5. Place your right hand on the mat behind your hips for support or if comfortable wrap it
    6. around your waist, turn your head to the right looking past your right shoulder.
    7. Keep shoulders in one line.
    8. Breathe normally while holding the posture
    9. To release slowly unwind and repeat on the other side.

    Caution

    1. Listen to your body, twist accordingly.
    2. Don’t strain your neck.
    3. Avoid it if you are pregnant.

    5. Setu Bandhasana (Bridge Pose)

    Instructions to reach the pose

    1. Lie down on your back, bend both knees (knees facing the ceiling and hip width apart)
    2. Move the feet closer to the buttocks and press the feet into the floor.
    3. Inhale and lift the hips up.
    4. Press down into the arms and shoulders to lift the chest up.
    5. For advanced practice take the hips up higher.

    Caution

    • Avoid if you have neck, back, shoulder injury.

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