Yoga for a strong and supple spine: 4 exercises to make the spine healthy for good posture

importance of alignment

In an interview with HT Lifestyle, Himalayan Siddha Akshar, Founder, Akshar Yoga Centre, revealed, “By incorporating yoga into your daily routine, you can develop a healthy spine and enjoy the benefits of better health. One of the core principles of yoga is to focus on alignment, which is especially important when it comes to spinal health. Proper alignment helps distribute weight evenly along the spine, reducing stress on individual vertebrae and supporting the natural curvature of the spine. Many yoga postures are designed to encourage proper alignment, allowing practitioners to lengthen the spine and create space between the vertebrae.

Yoga asanas for spine health

He suggested the following yoga asanas for a strong and supple spine –

1. One of the simplest yet most effective asanas to promote spinal health is Mountain Pose (Tadasana), In Mountain Pose, you stand with your feet hip-width apart, touching the ground with the soles of your feet and reaching upward over the top of your head. Engaging the legs, core and back muscles helps align the spine and promote better posture. By practicing Mountain Pose regularly, you can improve your awareness of alignment and create a strong, stable foundation for other yoga poses.
2. Plank Pose (Santolanasana) This is a classic yoga pose that effectively engages the core muscles as well as improves overall strength and stability. To practice plank pose, start in a push-up position with your hands shoulder-width apart and your body forming a straight line from head to heels. Engage your core muscles and hold the pose for several breaths, focusing on maintaining alignment and stability throughout the body. As you build strength in your core, you’ll also strengthen the muscles that support your spine, helping to prevent and reduce back pain.
3. Seated Spinal Twist (Ardha Matsyendrasana) It can be practiced sitting on the floor or on a chair. To practice seated spinal twists, sit straight with your legs extended in front of you. Bend your right knee and place your right foot outside your left knee. Inhale to lengthen the spine, then exhale to gently twist to the right, placing your left hand on your right knee and your right hand on the floor behind you. Hold the twist for several breaths, then repeat on the other side. Seated Spinal Twist helps increase spinal flexibility, improve digestion and relieve tension in the back muscles.
4. One of the most famous forward folds is Standing Forward Bend (Padahasthasana), which can be practiced with bent or straight legs depending on your flexibility level. To practice the Standing Forward Bend, stand with your feet hip-width apart and bend forward from the hips, reaching your hands toward the floor or placing them on your shins or thighs for support. Bend your knees slightly if necessary to maintain length in the spine. Relax your head and neck and breathe deeply for several breaths. Standing forward bend helps release tension in the spine, calm the mind, and promote a feeling of relaxation and rejuvenation.

Himalayan Siddha Akshar recommends, “Incorporating yoga into your daily routine can be a valuable tool to promote spinal health and overall well-being. By practicing yoga asanas that strengthen and stretch the muscles around the spine, improve alignment and posture, and increase flexibility and mobility in the spine, you can develop a stronger, more flexible spine and achieve better physical and Can enjoy mental health benefits. Whether you’re new to yoga or have been practicing for years, there are yoga poses and exercises to suit every level and ability, making yoga accessible to anyone who wants to support the health of their spine and their Want to increase the quality of life.