YOGA for degenerative spinal disorder

Yoga for degenerative spinal disorder

(please bear in mind that this article is only for information purposes, any exercise or yoga are not related to Ayurveda or any other science or treatments) 

Yoga for degenerative spinal disorder

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• According to my previous article, yoga and exercise are the most popular suggestions by most of physiotherapist and doctors in case of Degenerative spinal disorder. 

• So, today I'll suggest 4 best exercise for it.. 

1]. Adho Mukha Svanasana - Downward Dog Pose:- 

This pose stretches the back, thigh, and leg muscles. It strengthens the inner core. This will help arrest the decay of the spinal discs. To do this pose start from the tabletop position.

From the hands and knees position, walk your hands forward to the front while raising your buttocks in the air. Push the legs forward.

Keep your arms and legs straight and your head between your hands. Inhale and tighten the core. Lengthen your tailbone and open your shoulder blades. Hold the pose for a count of ten and then come to the tabletop position.

Repeat it as desired.

2]. Balasana-  Childs Pose :-

This pose relaxes your back and spine. It calms the mind and loosens the muscles of the back. It loosens the spine. To do this pose start from kneeling position on the floor mat.

Sit with the big toes touching each other. Bring your hands forward. Your knees must remain as wide as your hips.

Exhale and push your torso down to the ground. Make your sacrum broad and lengthen your tailbone.

Feel the pull of the shoulder blades over your back. Lay your palm down on the floor beside you, palm facing up. Feel the skull base lift away from the neck. Breathe deeply.

Stay in the pose for five minutes.

3]. Parsva Balasana- Thread the needle pose

You get good relaxation for the back and shoulders from this pose. It will help strengthen the spine and make it supple. Start from the tabletop position.

Bring your face down to the floor. Lay your face to one side with the right cheek touching the floor.

Pull your right hand down and under you. Pass to the left side so that it points straight left. Now your right shoulder will touch the floor. Relax your muscles and shoulders.

Wait in the pose for a count of ten. Then, come back to tabletop position and then repeat for the other side. Do as many repeats as desired.

4]. Chakravakasana- Cow-Cat-Pose :-

One of the most simple and highly effective yoga poses to get your spine moving is that of Chakravakasana. In many yoga routines it is also considered to be a warm up pose because it helps in gently massaging the spine of a person.

To do this pose:

Start by keeping your hands shoulder distance apart on the ground and your knees should be hip distance apart on the ground.

While inhaling slowly, arch your back in the upward direction while you look up. Now exhale deeply while drawing your

back towards your spine and keep looking in the direction of your belly.

Repeat this stretch at least  five to ten times while linking your breath to your movement.

⚛INSTRUCTION :-

• Do not do any of the exercises if you have a recent injury or diseases of the heart. If you experience any pain while exercising, stop and consult your yoga teacher before continuing.

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