First of all, let me just say that I am NO expert in spinal health. I wrote this post after getting some expert opinion from a real deal chiropractor that I’ve known since undergrad. He runs a practice in Fredericksburg, VA. I told him I’d give him a little shoutout… so you can check him out: https://handsofhopechiropractic.com/
Spine health is crucial for your overall health and wellness. Flexibility and balance are the two primary components which help in the maintenance of excellent spine alignment. Yoga poses which for the spine helps in developing flexibility and balance which helps in improving mobility, blood circulation and reduces pain.
Back pain is often caused by improper alignment of the spine. If this happens, the range of motion of the spine gets restricted and pain is experienced. Practicing several yoga stretches can help in strengthening and straightening the spine.
Corpse pose is quite recommended for spine alignment because of long contact of spine on floor. For this pose, you need to lie down on your back. Your arms will be brought down by the sides. Your palms shall face the ceiling. You need to have your legs spread and your feet shall be rolled in an outwards position. Now, you can keep your eyes closed and focus on deep and even breathing. In case there is discomfort and pain, you can keep a pillow or even folded blankets just under the knees. You need to be in this position for at least five minutes. The pose can be done for a duration of fifteen minutes.
This is quite a beneficial workout which helps in strengthening the back and is quite effective in aligning the cervical vertebrae of neck. One needs to start the workout by lying down on the back in a comfortable position. The feet shall be flat on the floor while the knees will be bent. The tailbone will be pressed into the floor. You can now bring the arms by the side. You can again press the feet in the floor as you slowly move your hips to the sky. Your middle and the lower back needs to be up and above the floor. Just your head, cervical spine and the upper thoracic will be in touch with floor. You can again slowly lower your hips and back down. Never stretch yourself so much that it causes you immense pain or you might hurt yourself. If you feel unbearable pain, you need to stop immediately.
When you practice this pose, you will be able to move your spine backwards and forwards. Your spine will also be twisting from a side to another. Through this pose, you will be able to lubricate your spine and increase the twisting range. For this workout, you need to be seated in a cross-legged position. You need to feel comfortable as you start the twist. If you wish, you can also do this while you are seated in a chair. You will have to lengthen your spine and then move the torso towards your right. As you inhale, you can lengthen the spine. As you exhale you can move deep in the twist. You can get back to the center position and then repeat the workout on the opposite side.
If you are new to yoga, you need to start the movements slowly and never overstrain. It is also recommended to start under the guidance of an expert.