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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.

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What Are The Benefits Of Regular Exercise

Our way of living today is so demanding of our limited time, effort, and energy. Most of us need to work more than eight hours a day to produce the results required by our jobs. There are days when tasks are overwhelming causing us a lot of stress. The more we become busy with our jobs, the less time and attention we give to ourselves.

All of us want to be successful in life and build a career in the field we are passionate about. However, it is important not to take our health for granted. We may be too busy dealing with a lot of things, but if you take a step back and look at your daily life, you will soon realize that there can be negative effects. We may be enjoying the modern lifestyle we have today, but we are, at the same time, often failing to do the things we should be prioritizing.

To be able to keep up with the hectic lifestyle, our health must be in peak condition. Proper diet, relaxation, and regular exercise are all factors that contribute to overall wellness.

In this article, you will learn how regular exercise can help to achieve fitness and healthy living.

Regular Exercise: The Benefits You Can Get

When you decide to become healthy, you must have the dedication and discipline to make that decision a success. Regular and proper exercise is a wonderful thing you need to include in your daily fitness habit. The perks and benefits you can get are undeniable, such as the following:

It changes the chemistry inside your brain. This is by far the most important benefit that regular exercise can offer to you. Depression and anxiety are common mental diseases which originate in the neurotransmitters of the brain cells. When you run for a few miles, you release endorphins in your brain cells that give the message of happiness and relaxation to your body. With no more than half an hour of exercise twice a week you will get a great boost to your mood. You will no longer need to take anti-depressant pills which can contribute to memory loss.

Exercise can bring you back to Nature. For people whose lives are confined only in their jobs, their valuable connection to Nature is sometimes lost. An outdoor activity could increase your self-confidence and fill you up with energy. Fresh air and sunshine contribute to achieving a healthy and glowing skin, which are both offered to you absolutely for free. An outdoor exercise can develop a more friendly and outgoing personality that's why team activities such as canoeing or water rafting can be a good choice as well.

It creates a natural shield against memory loss. While most of us have experienced some minor memory loss every once in a while (don’t worry, everybody forgets where they put their keys every now and then), cognitive diseases often get established after the age of 45 and risks increased by a sedentary lifestyle. As strange as it may look, exercise can activate parts of your brain that support your memory. So running a few miles every day could be miraculous for your brain cells.

Regular exercise can adequately adjust the levels of anxiety in your body. If you are feeling lazy and keen on laying on your sofa, then think again. Exercise can release chemicals in your brain that send a message of instant calm and relaxation to your body. Say goodbye to your anxiety crisis by switching to daily exercise.

When you exercise regularly, you have better control over your addictions. Our brain is releasing a powerful chemical substance called dopamine to reward you for doing certain activities like gambling, sex or alcohol consumption. That is why you can’t easily just cease bad habits. With the right type of exercise, you can quickly get rid of your addictions finding a natural way to increase your dopamine levels and be happy. Shorter or longer exercise sessions can have multiple positive effects on your mood and well being.

You will stay fit and healthy. With the help of a healthy diet and regular exercise, you will shed those extra pounds and stay fit. You will find yourself enjoying a reduced body weight, better blood pressure and circulation levels and enhanced overall health. A pretty good way to start the 2020’s!

Regular exercise can also help you get rid of bad habits like smoking. Even trying to run for a couple of miles can be a challenging issue for most smokers. However, exercise could easily reverse your respiratory disturbance caused by cigarettes and quickly restore your health to an unprecedented level. Exercise would increase your blood flow to the vessels and improve your endurance to perform all the demanding tasks in your daily life.

Regular exercise can help prevent osteoporosis. The thinning of bones and automated fractures are the main effects of osteoporosis, and proper exercise can help prevent them. While exercising for a long period, your bone cells create more bone substance and strengthen your muscles as well.

Exercise can help in sexual enhancement. It is proven that regular aerobic exercise helps the improvement of blood circulation. During arousal, all blood goes to your genitals, and everything that facilitates that function can make your sexual performance a lot better. Not to mention that exercise is boosting your libido through the channel of mood enhancement.

Exercise is an effective antidote for insomnia. Exercise can help you sleep better. The improvement of your blood circulation can also enhance your sleeping quality. So exercise more to enjoy a good sleep.

Exercise helps in the better functioning of your digestive system. If you don’t move often, chances are that you will suffer from constipation at some point in your life. While exercising, you help your bowel to perform its movements to complete the digestion process.

Anti-ageing effects are included at the top list of exercise benefits. Regular exercise can increase blood and lymph circulation in your facial skin and help you look a lot younger and refreshed. You certainly can’t find your natural youth, but you will look fresher than your age just by adding some hours of exercise to your daily checklist.

How could you introduce exercise in your life?

After analyzing all the potential benefits that exercise can give to you, it would be proper to discuss how you can put training in your daily life especially when you are working around the clock.

Try to find an exercise companion. A willing colleague that could share part of his break and join you in a quick run at the park would motivate you more to start exercising.

Get a personal trainer. It has become a trend for people who need to start exercising, and it can help you to set goals and instill discipline while exercising. A personal trainer could show you all the necessary cardio and isometric exercises that you should follow to lose weight and feel healthier.

Think about buying a standing desk. This innovative piece of ergonomic office furniture can facilitate your standing posture while working and promote gentle natural movement in the workplace. Raise the height adjustable desk when you want to stand and be more active, lower the height adjustable desk when you want to sit. No need to go to the gym. You can exercise even while working on yoursit stand desk(especially effective with a walking treadmill), so there are no more excuses for your lazy self.

Get yourself a bicycle to ride back from work. Primarily when you work close to your house, you can leave your car behind and commute to work on a bike. In that way, you can exercise your arms and legs while saving for fuel expenses.

It is evident that switching to an active lifestyle has a lot of benefits to offer you. Have a regular exercise routine to stay fit and energized to perform daily activities. Don’t forget that you can achieve everything as long as you want it. Invest in yourself, and you shall see the gains vested upon you.

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