Our spines carry out several functions. Here’s how to maintain their health. Use yoga to relieve a stressed spine.
Have you ever heard the saying, “You’re only as old as your spine is flexible,” attributed to Joseph Pilates? You might feel as though you are approaching 100 some days. It’s likely that your back—and consequently, your spine—need some relief if you spend a lot of time hunched over a screen or are always on your feet. Use yoga to relieve your stressed spine!
Why it’s crucial to practise yoga for your spine
Numerous facets of the physical health of your body depend on the health of your spine. Your spine supports numerous distinct muscle groups throughout your body, from your back to your core. It’s crucial to have a healthy spine, not just important. According to Zotos, some of the most important things to remember when practising yoga for your spine are to stay connected to your back, stabilise your spine overall as well as each specific segment, and deliberately consider the muscular effort required for each position.
Cat Pose (Marjaryasana) with Bitilasana (Cow Pose)
These fundamental postures will help you to warm up and engage your spine. By engaging your entire spine, from your lower back to your neck, when you perform these positions, according to Zotos, you’ll bring awareness to your body. With spine flexion (rounding) and extension (arching), this form of activity, according to the expert, addresses every area of your spine.
Matsyendrasana Ardha (Half Lord of the Fishes Pose)
According to Zotos, the mobility training done in Cat-Cow is built upon in this pose, which is also known as Seated Twist Pose. In this pose, Zotos advises maintaining your spine slightly rounded rather than totally extended. Be purposeful with your twist as you assume the position. Try to picture yourself twisting like a spiral staircase, she advises. “Begin at the bottom (or top) and gently rotate one part at a time.”
Four-Legged Plank
Zotos advises this altered Plank Pose to improve the stability of your “global trunk.” This reduced posture not only gets your spine stronger and more stable, but it also gets you ready for the full form. According to Zotos, in this position you practise stabilising your entire trunk, which includes the muscles and bones surrounding your back and abs.
This is also where we might consider the supply and demand of muscular exertion, she adds. “We should supply less muscular force to meet the requirement for spine stability in [quadruped plank] than in more difficult poses, like full plank or handstand.” She claims you may use more force and tension if you choose to advance to Plank Pose.
Ustrasana (Camel Pose)
In this position, Zotos advises focusing on the idea of “local stability,” in which you concentrate on each distinct segment of your spine and the tension that surrounds it from all sides. As you bend into the backbend, she advises maintaining the length of your spine as if it were a slinky. By engaging the little stabilising muscles in each segment, such as the multifidus muscle group, which only spans two or three segments of the spine, this helps distribute the load of the position, according to the expert.
Utkatasana (Chair Pose)
According to Zotos, this balance stance while standing is one of the more taxing ones on your spine. She claims that because of how the centre of gravity is positioned in this position, it takes more effort to maintain balance. Consider the breath as a sign of a healthy spine, she advises.
It reveals whether we need to improve the way we strike a pose in order to effectively support our spine. When performing this pose, she advises looking for a full diaphragmatic breath, full rib cage extension, and an easy breath. These all point to the posture supporting the health of your spine.
Vrksasana (Tree Pose)
In fact, maintaining a strong spine might be aided by this balancing posture. She claims that if we evaluate the entire picture of neurological, musculoskeletal, and respiratory system health, “[you] put all the parts together in this stance, a pose you wouldn’t believe to be a spine support pose, but [may be],” she says.
Focus on keeping your spine’s natural curvature while performing this stance, advises Zotos. Observe where you lose stability or balance while you maintain this position, she advises. You can continue to expand on those aspects of your profession.