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How to Increase Back Flexibility through Yoga Exercise?




Yoga is the perfect way to bring back that lost flexibility and savor the happiness of good health.

Yoga is an ancient healthcare practice that is a great remedy to many health and mental ailments in one’s body. Many Delhiites have started to understand these good effects in the body and are talking up yoga classes in yoga centers in Gurgaon. There are also yoga teacher training in Delhi, for people living in the city.

The backbone is the part of the body that is responsible for the posture, the health of organs, the functioning of the nervous system as well as the shape and size of the body.

Yoga has many asanas that tend to the flexibility of the back, keeping it nimble and tender for the better of the entire body; here are a few of those asanas: 

1.      Uttanasana (the forward bending pose):

This is the best asana to start your yoga for the back with. This prepares the back for all the other asanas that you are going to practice.

To perform this asana:

·         Start with standing on the ground in an upright position with both your feet together and your hands on the sides.

·         Taking a deep breath, bend your upper body forward while bending from the hips/waist).

·         Try and touch your toes with the tips of your fingers.

·         Your knees should be straight and at a considerable distance from the chest.

·         Without applying a lot of stress, let your head and neck hang in the air. Hold the pose for 30-40 seconds while breathing freely and comfortably.

2.      Setu Bandha Sarvangasana (Bridge Pose):

This is a good pose to support and strengthen the main frame of the back bone.

To perform this asana:

·         Lie flat on your back on the ground with your palms facing the ground.

·         Next, bend at your knees while the feet are still touching the ground.

·         Now using the support of your palms lift your lower body above the ground.

·         Now slide your arms a little back and lift your upper body above the ground in the air.

·         Now breathe freely and deeply for 30-40 seconds as you hold that asana above the floor.

3.      Dhanurasana (bow pose): 

This is a pose that stretches and strengthens the back and works toward its flexibility.

To perform this asana:

·         Start with lying on your abdomen palms facing the sky.

·         Now resting your abdomen on the ground, raise your head up and stretch it towards the feet.

·         Now gently raise your legs as well and stretch it towards the head.

·         Now with both your hands hold your feet and pull it towards the head.

·         Now stay in this position for at least 30-40 seconds while breathing freely and comfortably. 

4.      Eka pada rajakapotasana (one legged king pigeon pose): 

This pose really supports the flexibility and the strength of one’s spine and body.

To perform this asana:

·         Start by resting your body weight on all your four limbs. While doing so, your knees should be straight below your hips and your hands should be placed slightly ahead of your shoulders.

·         Now bring your left knee slowly moving towards the left wrist. While doing this your left shin would be facing the ground.

·         Now bring your left foot near the right knee.

·         Gently pull your right leg towards the back, so that your thighs are pressing onto the ground.

·         Stay in that position for as long as you can while breathing freely and deeply. 

5.      Ardha bhekasana (half frog pose):

This is a pose that helps you stretch your back bone inwards as most asanas would focus on your back bone stretching outwardly.

To perform this pose:

·         Lie on the ground with your abdomen touching the ground.

·         Now press your arms towards the ground and start bending your head and the torso backwards towards the hip.

·         Bend your left legs from the knee and try touching the hips with your foot.

·         Now use your right forearm to press against the ground so that all your weight is rested on the palm and gently hold your left foot with your left hand.

·         Now putting pressure on the right palm, try and pressing the left leg towards the ground with the help of your left hand that is holding the foot. Try to press it for as long as you can.

·         After about 4-50 seconds release the pose and repeat it with the right arm and right leg. 

These 5 poses are great to make your backbone more flexible and limber. Try them to find out.