6 Yoga Poses For Healthy Spine.

Yoga For The Spine invites you to explore and connect to muscles of the body so that you can awaken the energy of the spine healthy. Improve posture, relieve stress and tension.

These are some of the yoga that help you have a healthy spine

1.Tableop hold

• Start by lying on your back on your knees at 90 degrees, tied directly to your waist, and then shining evenly on the floor.
• Put your arms in front of your thighs below your knees. Squeeze your forearms into your thighs, lifting your shoulders over the platform.
• Keep your lower back attached to the mat by pulling your belly button near your spine and engaging your posture. This is where the work takes place – the curve that keeps your lower back in a neutral position should not be there, which will really lighten your bowels.
• Press your forearms into your thighs and thighs into your arms while inserting your forearm. Remember to keep your knees above your hips (it is normal to want to bring them closer to your face, but try not to do so). Keep holding and pressing as hard as you can, keeping your shoulder blades on the mat.
• Hold 10 to 12 breaths, pull out a printing press, and continue with two other sets.

2.Table holding with block

• Take a yoga block between your arms and thighs, press both arms into the block while keeping that contraction in your center. Slowly begin to apply more force to your left arm, to hold the block placed between your left arm and your left thigh.
• Both arms are still behind, point to your right toe. Slowly start drawing your right knee away from the block, then keep a 90 degree bend to your right knee, tap your right toe on the mat. From there, return your right knee to the block, catch the smell, and change sides on your way out.
• Your upper body and block should always be in an isometric grip, the shoulders should be raised on the mat, as you lift and lower the alternating legs.
• You can also try this with straight legs rather than keeping a 90-degree bend. In this case, slowly move your right leg as you lower it to navigate 2 inches from the mat, catch the air, and return your knee to the block. Hold, then change sides.
• Use your breath to direct your movements, sniffing as you bring your knee back to the center and breathe as you lower your leg toward the mat. You can do three reps on one leg and switch, or the other legs until you do three on both sides.

3. Wooden arm

• Start with a plank pose (or high pushup) with shoulders pressed against the wrists and body in a straight line.
• Lower your arms, one arm at a time, and keep your shoulders and elbows in line. Press your hands and arms down as you draw your abdomen in and out.
• Push the heels back and fold your thighs, squeezing them together. Just look in front of your hands, keeping your neck aligned with your spine.
• Hold for 30 seconds to a minute. Get out by coming gently on your knees.

4.Plank knee tap

• Start with a plank, making sure that the shoulders are placed above the wrists and the neck is neutral. Your body will form a straight line as you gently press your glutes and muscles and engage with your body. You should feel one line of energy from the tip of your head to your heels.
• From here, holding the plank, insert your right knee into your chest. As you squeeze your body and your right oblique, feel this isometric grip and keep your shoulders straight like your wrists. Then, you keep your knee where it is, by tapping your right knee on the mat as you breathe.
• As you exhale, lift your knee to your nose, forming a cat’s spine, slap your shoulders, and make a hole in the upper tree. As you press your core, the back of your body will have more open space.
• Return to the plank by sniffing and changing sides. Continue as you combine your spirit with movement.
• Fill in 20 to 30 reps (one repetition = both sides). You can choose to complete a 10-sided set at a time, or switch left to right.

5. Boat pose

• Begin with your legs in front of you, bent down so that the end of your feet touches the ground. Bring your arms behind you, placing your hands in line with your shoulders, fingers pointing to the front of the chair.
• Insert your core and start leaning back, lifting your feet down, aligning with your sitz bones.
• With active legs, bring your thighs to a 45-degree angle and glow evenly on the floor. Press your legs together and lighten your chest up, keeping your spine straight.
• Bring your arms to the sides of your shins, evenly down. When you are stable here, start stretching your legs until you stand like a V.
• Breathe in and hold for 30 seconds. Exhale.

6. The boat stands on the crunch side

• Begin with your legs in front of you, bent down so that the saliva of your feet touches the ground. Bring your arms behind you, placing your hands in line with your shoulders, fingers pointing to the front of the chair.
• Insert your core and start leaning back, lifting your feet down, aligning with your sitz bones.
• With active legs, bring your thighs to a 45-degree angle and glow evenly on the floor. Press your legs together and lighten your chest up, keeping your spine straight.
• Bring your hands in prayer above your knees, with active triceps. This is the center.
• To exhale, turn slightly to the right, pointing your hands to the right with active arms. Let your big left finger touch the floor.
• Pull in and back to the center, repeating on the other side. This is one official. Complete three sets of 10 reps.

Perform these yoga with proper steps as suggested with proper conditions several times a week to create more healthy spine.

Yoga For Healthy Spine

Also Read: 7 Foods that are Healthy For Your Liver.