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      Healthy Spine

      Healthy Spine

      06 Sessions
      Sessions in this pack
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      Session 1

      57 Min

      Hand Release Push Up, Sumo Deadlift, Glute Bridges

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      Session 2

      36 Min

      Bird Dog, Quad Rockers, Child Pose

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      Session 3

      47 Min

      Normal Push Up, Boat Position Hold, Mountain Climber

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      Session 4

      45 Min

      Jumping Jacks, Alt. Single leg glute bridges, Hollow Rocks

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      Session 5

      51 Min

      Burpees To Squat Hold , Knee Tucks, Plank Shoulder Tap

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      Session 6

      46 Min

      Air Squat , Quad Rockers, Cat Camel

      About this pack

      This spinal column provides the main support for your body, allowing you to stand, bend, and twist. It also protects the spinal cord from injury. Strong muscles are major contributor to a healthy spine. These exercises focus on strengthening and maintaining the muscles that contribute to a healthy spine.

      Benefits

      Improves flexibility of spine

      Strengthen the Back

      What is the Spine?

      One of the most important parts of the body is the spine as without it the body does not get the support or structure to stand erect. It is also useful to protect the spinal cord which is a nerve column that connects the brain to the rest of the body. If the spinal cord gets damaged, organs will not function properly and there is no proper movement of the body. So it is essential to keep the spine healthy so that it protects the spinal cord which in turn helps the body to function optimally.

      What is Yoga for the Spine?

      Having a strong and healthy spine makes a huge impact on your daily functioning. On the other hand, having a weak spine will lead to stiffness, back pain, and discomfort. Back pain is one of the most common problems in the world and the main reason is a weak spine and poor posture. Poor posture is caused especially among people who do desk jobs. Sitting for long periods, slouching, and using a bad chair lead to aches and pain. Having a good posture can help, but maintaining it is easier said than done. So in order to ensure you have a straight spine one of the things to do is yoga for spine. Yoga for spine can help to maintain the natural curvature, strengthen it, make it strong and flexible and also relieve any pain in the back.

      What causes Spinal Problems?

      Spine pain is felt in the back or neck and most of the time it goes away after doing exercise. Yoga for spine is the best exercise as it relieves the strain in the muscle or ligaments. The spine is made of the spinal cord, 33 vertebrae, nerves, ligaments, and muscles. The spinal column is divided into four parts Cervical: The area around the neck Thoracic: The mid-back and the upper back region Lumbar: Lower back region Sacral: Tailbone There are many causes for either or all of the above spinal parts to get damaged and cause pain. Some of them are: Abnormal curvature due to bad posture: The natural curve of the spine helps to balance the body and if that curvature gets disturbed there is more pressure on the discs and the vertebrae. Fractures: Injury, stress, or even conditions like osteoporosis can lead to a fractured spine in a more serious cause or spine pain in the initial period. Disc degeneration: Due to ageing, wear and tear, stress, disease or injury disc degeneration can happen due to which the nerves in the spine get irritated and lead to pain. Herniated and bulging disc: Ruptures of the spinal disc outer wall or the weakening of it can lead to nearby nerves getting irritated and cause weakness, numbness, or pain in the back and legs. Slip disc: The vertebrae sometimes move out of their position back and forth or shift permanently out of their position. Nerve problems: Problems to the nerves around the spine can cause weakness, numbness, or pain and problems throughout the body. Stenosis: The spinal canal where the cord passes becomes narrow and presses on the nerves and the spinal cord causing pain. Some of the other generic reasons for spinal pain which can be managed by yoga spine exercises are: Ageing Lack of proper physical fitness Occupational hazard Overweight Diseases like osteoporosis, arthritis, and other bone diseases Injury Family history and genetics Smoking Yoga for spine exercises targets all these one after the other and aids in keeping the spine healthy. Yoga for spine also helps in relieving pain in the neck, upper and lower back.

      Symptoms of Spine Pain?

      The main sign of a spinal issue is a pain in the neck, back, or tailbone. Apart from that some of the other symptoms are: Numbness, pins and needles, or tingling sensation. Stiffness in the neck or the lower back restricts motion. Muscle spasms when you are doing a physical activity or at rest. Loss of motor function like the ability to walk on toes or heel. Unable to maintain normal posture due to pain Headaches or dizziness Bladder or bowel problems Slow reflexes or weakness Fever, sweating, and chills Become emotionally weak due to pain Excessive weight gain or loss Yoga for spine can address most of the above issues if the individual is not having any underlying medical issues.

      Who can do Yoga for the Spine?

      Yoga for spine is a safe form of exercise and can be practised by almost all people. People have a wrong perception of yoga that it can be used only to relieve tension and stress. But Yoga asanas can be done to reduce back pain and also to maintain a healthy spine. The yoga poses can also strengthen and stretch the back muscles. Yoga for weight loss can also be done to improve overall health.

      Who should Avoid Yoga for the Spine?

      Yoga for spine or yoga for spine pain can be performed by almost all people. But it should be avoided when: You are ill, in acute stress, or are suffering from an illness. Women who are menstruating should refrain from doing yoga for spine. Do not perform yoga for spine immediately after meals. Wait for at least 3 hours after a heavy meal. Yoga asanas like Surya Namaskar should be done early in the morning before breakfast. If you are having a sprain, fracture, or have had surgery do not practice yoga for spine without consulting the experts. Avoid practising yoga for spine in conditions that are too hot or too cold.

      List of Yoga for the Spine Exercises

      Yoga for spine helps to maintain spine health and also helps to improve flexibility and strength of the spine. Some of the useful exercises are: Child pose or Balasana Cow face pose or Gomukhasana Simple seated twist or Marichyasana Triangle pose or Trikonasana Downward dog pose or Adho Mukha Shvanasana Sphinx pose or Salamba Bhujangasana Cobra pose or Bhujangasana Locust pose or Salabhasana Bridge pose or Sethubandhasana Spinal twist pose or Supta Matsyendrasana Warrior II pose or Virabhadrasana Standing forward fold or Uttanasana

      What Yoga for Spine Exercises can be done at Home?

      Yoga for spine health can be done easily at home too. Some of them to name are: Child Pose or Balasana This is a resting pose that is a gentle way to stretch the various parts of the body. It is one of the yoga before sleep pose and it helps to reconnect with the breath. It can also be done as yoga for straight spine in between the other fast-paced exercises. Steps This is great yoga for beginners pose. To do this: Kneel on the floor with the toes touching the heels. Separate the knees so that it is as wide as your hips. Exhale and place your torso between the thigh and rest your forehead on the floor. If you are not comfortable placing the forehead on the floor, use a block. Lengthen the tailbone away from the pelvis. Stretch your arm in the front placing the palms on the floor. Stay as long as you like so that you feel relaxed. Reps: Stay as long as you want in this yoga for spine pose so that the breath reconnects. Benefits: This is a great pose for yoga for spine alignment. It helps to stretch the ankles, spine, hips, and thighs. It is also good yoga for spine and neck pain. Cow face or the Gowmukhasana This is yoga for spine flexibility and it is a good pose for beginners. Steps Sit erect on the floor with the legs crossed. Now place your left leg under the right buttock and the right leg over the left thigh. Place your left arm behind your back and the right arm on your right shoulder and stretch it so that it reaches the left hand. Expand your chest and keep the spine erect. Hold this yoga for spine flexibility pose as long as possible. Repeat on the other side. Reps: Do this yoga for spine straightening, for 30 to 60 seconds on each leg. Benefits: This yoga for spine pose stretches every part of the upper body and helps in correcting the posture. It also helps in improving flexibility and balance and is a great pose for those who sit for long hours at work. This pose is also done as part of yoga for cervical spine. Triangle Pose or Trikonasana It is not only one of the yoga for spine poses but is a basic pose for various different types of yoga. It is a simple pose that can be done by beginners and also lays a great foundation for strong legs. Steps Stand straight with your feet wide apart. Turn one of your feet to 90 degrees and the other foot to a smaller angle. The body weight should be equally balanced on both the feet and should be pressing the ground. Take a deep breath and as you exhale bend the body to the right hips down and waist straight. Place the right hand towards the floor and the left hand up in the air towards the ceiling. The head should be in a neutral position or turned left with eyes gazing at the left palm. The body should be bent sideways with the pelvis and chest open. Stay steady and stretch to the maximum. Inhale and come up while keeping the arms to the sides and the feet straightened. Do the same on the other side. Reps: Do this yoga for spine pose for 5 breaths on each side. Repeat as many times as possible. Benefits: It is a yoga for spine strength and also the arms, chest, knees, legs, and ankles. It is also good yoga for lumbar spine pain and sciatica. It also stretches the spine, hips, calves, shoulders, groins, and hamstrings. Sphinx Pose or Salamba Bhujangasana This is another beginner-level yoga for spine that opens the chest and shoulders and stretches the spine. Steps Lie on the floor on your stomach with your forehead resting on the ground. Place the legs close to each other so that the feet and heels touch each other slightly. Stretch the arms in front and palms and the arms facing the ground. Take a deep breath, slowly lift your abdomen, chest, and head while the navel is on the floor. With the support of your arms push the torso back away from the floor. Curve your spine slowly. Breathe out and bring back the chest, abdomen, and head to the ground. Reps: Stay in this yoga for spine pose for 5 breaths and increase it to 8. Repeat the same for 5 counts. Benefits: This yoga for lumbar spine offers many benefits. It helps to stretch and strengthen the spine. It helps in improving posture and toning. It is also ideal for relief from back and neck pain. Bridge Pose or Sethu Bandasana This is another beneficial yoga for spine exercise that resembles a bridge. This is a preparation for advanced hatha yoga backbends and is also done as a restorative pose. Steps Lie on your back then make sure to keep your feet hip-width apart. Fold your knees and ensure that your ankles and knees are in a straight line. Place the arms by your side with palms faced down. Inhale, lift your back away from the floor, roll the shoulders inside and touch the chest to your chin. Squeeze your bottom and place the thighs parallel to each other and to the ground. Hold this and exhale gently when you get back to the initial position. Reps: Hold this for 1 to 2 minutes and repeat for 5 counts. Benefits: It strengthens the back muscles and stretches the spine, neck, and chest. It is also a yoga for spine pain as it relieves back pain and also pain due to menopause.

      Health benefits of doing Yoga for Spine Health

      There are many health benefits of yoga for spine. Some of them are: Yoga for spine health strengthens the major muscle groups like the abs and the back and thus helps in maintaining proper balance and posture. When the muscles are strong the back of the neck pain is reduced or avoided. Yoga for spine flexibility helps in stretching the muscles and that promotes relaxation and also improves flexibility and range of motion in the muscles and joints. Yoga for spine straightening promotes proper posture and body alignment. When posture is good the natural curvature of the spine is maintained and that reduces back pain. Yoga for spine exercises heals and/or prevents injury to back muscles Yoga for healthy spine speeds the recovery time from an injury yoga for spine problem prevents disability and help to maintain a healthy lifestyle Yoga for spine pain reduces lower back pain and increases blood circulation to the back and legs repairing the injured tissues.

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