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.
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.
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.
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.
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.
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.