A fine spine in no time
A fine spine in no time
These days, more and more people are suffering from backache. In fact, even people in their twenties complain of debilitating back conditions.
Whether it is lower-back pain or something more chronic, such as sciatica or cervical spondylosis, we find a large number of people turning to yoga to find a cure.
The second brain
A combination of a sedentary job, bad eating habits, mental and emotional stress and inadequate exercising contributes to back problems.
In yoga, the back is given a lot of importance. It is called the second brain because all the nerves pass through the spinal cord, which is often thought of as the “information super-highway'' of the body.
It forms part of the central nervous system and, hence, keeping the spine in good shape is imperative to a healthy life.
To strengthen the back, we need to first understand the role of the abdominal muscles.
As we grow older, we develop a tendency to put on weight around the stomach and the sides.
This strains the lower back and we begin to experience backache.
Strengthen the abs
Unless the abs are strong enough to help the body stay erect, we will not be able to deal with the pain.
So most people who develop backache need to lose weight and strengthen their abs.
Next, we need to increase the flexibility and the strength of the back muscles.
There is a small muscle in the lower half called erector spinae, which helps us stand straight. But the other muscles also need to be strengthened to help the body hold itself erect.
In today's article, we will take a look at asanas that strengthen our abs and back (mainly the lower back) and increase flexibility.
This article, however, deals with only general backaches. Those who do not suffer from backache can practise this routine as a precaution.
People suffering from chronic conditions should consult a doctor or a qualified yoga therapist before practising the exercises.
Practising some of the asanas will help strengthen the back. But you should also practise crunches to tone up the muscles.
Ensure you do the crunches in the proper manner. Check with a yoga therapist if it hurts your back.
Naukasana
- Support yourself on elbows and raise legs to 45 degrees.
- Stretch arms out towards knees. Exhale.
- Raise upper body towards legs.
- Hold for 15-20 seconds. Breathe normally and hold posture.
Ardha vipareet naukasana
- Lie on stomach, legs straight and arms stretched forward.
- Inhale, raise one leg and opposite arm at same time. Keep shoulder in line with ear and raised leg at centre of bodyline.
- Hold for 10-30 seconds, exhale and lower arm and leg.
- Repeat on other side.
Ushtrasana
- Kneel on floor with knees shoulder-width apart.
- Curl toes.
- Drop palms on heels.
- Inhale and push stomach and torso outward.
- Hold position for 15-30 seconds. Breathe normally.
Note: If you are unable to place both your hands on your heels, hold the posture with one hand.
Bhujangasana (to stretch the back)
- Lie on stomach, legs straight, feet together and arms by side.
- Place palms by chest, elbows tucked in.
- Inhale and raise upper body till navel.
- Straighten arms, raise torso, tuck toes in and look up.
- Hold for 10-30 seconds, breathing normally.
- Slowly resume start position.
Sharnagat mudra (to relax the back)
- Kneel and interlock big toes of both feet.
- Keep feet spread, with heels pointing outward.
- Slowly lower hips and buttocks on feet. Buttocks rest on instep of feet and not on heels.
- Inhale and raise hands upward.
- Exhale and lower body down to floor. Drop palms on floor in front of body.
- Hold position for 30 seconds. Breathe normally.
Note: Avoid dropping your head down if you have extremely high blood pressure.
— Bharat Thakur is the founder of Bharat Thakur's Artistic Yoga. For questions on yoga, write to dubai.artisticyoga
@gmail.com. For more information, log on to www.bharatthakur.com
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