Yoga Teacher Training in Rishikesh: World Spine Day: These 3 Yogasanas make Spine strong and flexible
Every part of human body has its own specialty. Among these, the back bone means spine. If it is said that a human is standing on the back bone, then it will not be wrong. World Spine Day is celebrated all over the world on 16 October. On this occasion, Yoga With Raj’s Yoga Teacher Training In Rishikesh is telling you about some things related to the spine, about which you are hardly aware.
Important things related to spine
– There are 7 cervical bones in humans and giraffes
– More than 100 joints are included in the spine
– An average spinal cord weighs up to 35 grams
– 1/4 of the total length of the spine makes cartilage
– Spinal cord is home to 13.5 million neurons
– There are more than 120 muscles in the spine
– Spine can be twisted up to 2/3 of a circle
– 220 ligaments are close to the spine
Do these 3 asanas daily to make the spine flexible and strong
How to do
To do this asana, place a mat in a clean place in the morning.
Now, facing towards the sun, lie down on the stomach on the stomach.
After this, place your hands on the carpets and slowly raise the front of your body like a snake. Stay in this posture for some time and then come back to the same position.
Do this for at least 10 minutes.
By doing this yoga, the spine, arms and waist are stretched. This strengthens the spine. At the same time, hands and waist also get strength.
How to do
To perform this asana, sit in the posture of Vajrasana.
Now put both your hands on the floor.
Lift your hips (hips) while placing a small weight on both your hands.
Straighten your thighs upwards and make a 90-degree angle to the knees of the feet.
Now take a long breath and tilt your head backwards, push your navel upwards from the bottom and raise the tailbone (lower part of the spine).
Now while exhaling, tilt your head downwards and try to apply the chin to your chest.
In this position, look at the distance between your knees and keep in mind that your hands should not bend in this posture.
Repeat this 10-20 times.
Margarisan is a very good asana which helps to stretch on your spine. This stretch helps your spine to become flexible besides this asana also helps to spread and strengthen the spine.
To perform Sethubandhasana, first of all place a mat in a quiet place.
Now lie on your back on this mat.
Now bend your knees and keep your feet on the ground at some distance from each other. That is, your feet should be 10–12 inches away from your pelvis. But, it should be in a straight line with knees and ankles.
Keep your arms next to your body and your palms should be facing down.
Now pull the breath in and slowly raise the lower, middle and upper parts of your waist. Relax your shoulders in the meantime. Touch the chest with the chin without bringing the chin down.
Balance your body weight with the help of shoulders, arms and legs. Try to get your hips and body in this pose. Your two thighs should be parallel to each other and the ground.
During this, keep breathing comfortably.
Stay in this position for a while and when exiting this pose, release the breath.
Repeat this asana 3-5 times.
This asana is also very beneficial for the back. By doing this, the chest, neck, spine and hips all stretch. Due to which the muscles of the back, hamstrings etc. are strengthened. Apart from this, this asana improves blood circulation. It also helps to open heart blocks, soothe the mind and reduce stress.
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