YogMantra | Tired of That Niggling Back Pain & Stiffness? Here Are 10 Asanas to Help Care for Your Spine

Are there times when you automatically “sit up and listen”? You’d notice this happens when you want to pay close attention to what is being said. It’s a spontaneous act during an important phonecall or discussion, and even when watching an interesting scene in a television series or movie.

What’s working behind this phenomenon? Our nerves that carry messages to the brain pass through the spinal cord. Sitting upright with an erect spine enables these messages to reach the brain clearly — as opposed to unclear messages reaching the brain when we slouch and the nerves get pressed.

The health of the spine matters, and this is why World Spine Day is observed on October 16 each year. Awareness of, and practices for, good spinal health can help people of all ages to prevent and manage spinal disorders.

One part of this is to avoid things that could result in a weak or damaged spine: a faulty posture, sleeping on the wrong kind of mattress, inadequate exercise, and inadequate nutrition. The other part is improving the flexibility and strength of the spine by exercising spinal muscles.

CARE OF THE SPINAL COLUMN IS PARAMOUNT IN YOGA

In Yoga, the spine is the quite literally the mainstay of a healthy body and mind. It is the main player in the nervous system and an extension of the brain. It carries both the sensory and motor nerves and is thus, responsible for all communication in the body.

The Ida, Pingala and Sushumna — the main pathways through which energy travels and Kundalini rises after awakening — also pass through the spinal column. This fact is of great concern to Yogis and so, they take good care of the spine to keep it well-nourished and damage-free.

Keeping the spine healthy entails keeping it strong and flexible. This requires doing correct exercises that can stimulate blood circulation and ensure a good supply of nutrients and oxygen to nerves.

SPECIAL YOGA ASANAS FOR THE SPINE

There are two aspects to care of the spine in Yoga. First, almost all Yoga postures provide some kind of exercise for the spine. But the benefit from these exercises can be maximised when the individual, rather than remaining focussed on the extremities, pay attention to the spine during each pose. Spine awareness comes as the practice deepens, when the breathing becomes relaxed and a balanced state is achieved.

Second, special Yoga poses are needed for the lower portion of the spine. This is because, though the spine gets stretched and twisted in the course of our daily physical activities, the deep muscles of the back don’t get exercise.

Here are some Yoga asanas recommended by traditional Yoga Gurus for the care of the spine.

Halasana — the Plough pose: This opens up the spinal discs and stretches spinal muscles. It prevents stiffness and strengthens the muscles of the back and shoulders.

Hastapadasana — Standing Forward Bend: This pose increases spinal elasticity, invigorates the whole nervous system, and stimulates the brain.

Tadasana — the Palm pose: This corrects the spacing between the vertebrae in the spine.

Trikonasana — the Triangle pose: The lateral movement of the spine in this pose tones the spinal nerves. It improves balance and also relieves nervous depression.

Bhujangasana — the Cobra pose: This increases flexibility of the spine and corrects curvature. The massage to the deep muscles of the back invigorates the nerves and muscles of the spine, relieving arthritis of the lower back.

Shalabhasana — the Locust pose: This pose helps increase flexibility in the cervical region, besides strengthening the muscles of the upper back and relieving pain in the lower back.

Matsyasana — the Fish pose: A pose of extraordinary calibre in removing stiffness from the cervical, thoracic and lumbar regions of the back. It also corrects a hunched back and drooping shoulders. It tones the nerves of the neck and back and also stimulates the parathyroid glands at the back of the neck that aid calcium uptake, which result in a stronger skeletal system.

Dhanurasana — the Bow pose: This pose develops flexibility of the entire spine and also massages the muscles of the back.

Setubandhasana — the Bridge pose: The flexing and arching of the spine relaxes the back and eases pain. Coordinated with breathing, this exercise helps increase circulation in the spinal muscles and neck, and brings in prana (vital life-force or energy) into the spine and nerves.

SuptaVakrasana — Spinal Twist in Lying-down position: This exercise enhances spine movement, stimulates muscles along the spine, and increases circulation in that area. It also aids ease of movement between vertebral discs.

(PLEASE NOTE: This article is meant for information purposes. Do not try these without the expert guidance of a Yoga teacher or therapist, always consult your Health Physician before attempting Yoga, and take into account personal limitations which may be contraindications for certain practices).

The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at [email protected].