Yoga Therapy for Spine | Which asana should you practice ?

Desk job calls for long sitting hours straining your back, neck, legs, and hips. But,
you can reverse that damage through improving your lifestyle. Yoga is one
crucial aspect of maintaining spinal cord health. Regularly stretching the
muscles, tendons, and ligaments that support the spine is an important element
of all back exercise programs.
Consult your doctor before you practice these asanas. And it is highly
recommended you practice only under supervision of a physical therapist or
spine specialist. Pregnant females should not be doing these asanas.
Benefits of stretching include:
 Reducing tension in muscles supporting the spine
 Improving range of motion and overall mobility
 Reducing risk of disability caused by back pain
 Decreases stiffness in the lower back

Bridge Pose /SetuBandha Asana
Stay in the pose anywhere from 30 seconds to 1 minute. Release with an
exhalation, rolling the spine slowly down onto the floor. Avoid if having neck injury.

Cobra Pose / Bhujanga Asana
Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back
to the floor with an exhalation.

Mountain Pose /Parvat Asana
Hold the posture for 30 seconds and extend up to 1 minute over a period of days
with regular practice.


Practicing the above sequence of 5 to 7mins daily will release the stiffness &
stress accumulated in the spine.


About Ronak gajjar
From software engineering to Wellness & Meditation Coach has been quite a
has completed 1000 hours of Teacher Training from various renowned institutes.
He is ERYT
500 hrs USA Yoga Alliance Certified Teacher. And 6 million students on an
online platform
& still counting for Meditation & Therapy Yoga.
He set the benchmark as soaring by making it to the front-page Gulf News. He
represented himself FIT India in the Meditation Expert getting over 1lakh views
on his videos. With many workshops & yoga retreats to his credits his emphasis
has always been that his students have an enriching experience of overall
wellness. Do check his website for further details.

Leave A Comment

Your email address will not be published.