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These yoga asanas can help keep the spine healthy

by Shrishti khairwal
These yoga asanas can help keep the spine healthy

There is no doubt that you remain as young as your spine remains flexible. A strong spine is essential for a healthy and fit body, the spine is made up of strong bones, flexible ligaments and tendons, and highly sensitive nerves. An unhealthy spine and muscle weakness can lead to many unwanted problems, as it is said that prevention is better than cure. That’s why you can include yoga in your life. It can help strengthen your muscles, make your bones flexible, and your spine healthy. Yoga is beneficial for your body in every way.

5 yoga asanas that can help you get a strong, happy, flexible, and healthy spine. These asanas not only help you in getting a strong spine but can also reduce back pain.

If you are a fitness freak and want to know more about yoga poses, then you can join a  Yoga Teacher Training in Bali.

These yoga asanas can help keep the spine healthy

1. Bridge Pose

Bridge Pose or Setu Bandha Sarvangasana stretches the spine, back, thighs, and hip flexors. It opens up the muscles of the chest, shoulders, and heart. If you are suffering from the problem of tension, fatigue, anxiety, and frequent headache then you must try this asana. If you are a victim of insomnia, then the bridge pose is the best posture for you.

How to do it

  • Lie on your back, now bend the knees and keep the feet flat on the floor. Extend your arms on the floor and keep your palms facing the ground.
  • Now using the strength of your arms, lift your pelvic area from the floor to the ceiling. Exhale while doing this.
  • At this point, your body will be in the shape of a bridge. During this time your only pelvic area should be lifted. The feet, neck, and head should be on the floor.
  • Stay in this posture for five breaths.


These yoga asanas can help keep the spine healthy

2. Bhujangasana (Cobra Pose)

Bhujangasana or Cobra Pose is one of the best options for yoga asanas. It helps in making your muscles strong. This is one of those poses that is beneficial for the whole body- from head to toe. It stretches your entire body and is extremely beneficial for the spine.

How to do it

  • Lie down on your stomach. Keep the hands on either side of the shoulder. Keep the palms on the ground near the chest.
  • Place your body weight on your palms and slowly raise your head and torso.
  • During this, your stomach, thighs, and feet should meet the floor.
  • Stay in this posture for 10 seconds while breathing normally.
  • While exhaling, slowly come down and rest the forehead on the ground.


These yoga asanas can help keep the spine healthy

3. Dhanurasana (Bow Pose)

Dhanurasana perfectly helps in stretching the spine and thighs. It is not only effective for getting a healthy spine but also helps in reducing menstrual pain by increasing blood circulation. give it a shot!

  • How to do it, lie down on your stomach.
  • Now bend your knees and lift them up and hold your ankles with your palms.
  • Raise your legs and arms as high as you can.
  • Stay in this posture for a while.
  • Then come back to normal position.


These yoga asanas can help keep the spine healthy

4. Boat Pose

This is a fun asana to improve your balance and strengthen your spine. It also stretches the shoulder muscles and gives a full stretch to your waist. See how to do it-

How to do it

  • Lie down on your back.
  • Raise your upper and lower body.
  • Place your toes in front of your eyes.
  • Keep your knees and back straight.
  • Keep your arms parallel to the ground and extend forward.
  • Tighten your abdominal muscles.
  • Keep breathing and exhaling.

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