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3 Basic Asanas to start your Spinal healing today!

With our sedentary lifestyles, I have seen and heard so many people complaining of back and neck pain. Anyone can start with their spinal healing journey by performing the 3 yoga asanas mentioned below :  

I. "Urdhva Hastasana" or the Raised Hands Pose

    Pose breakdown structure:

  • Join feet or keep a small gap between them. 
  • Clasp your hands by intertwining the fingers. 
  • Breathe out straighten the hands in front of you with palms facing outward (or laterally).
  • Synchronize breathing in with pulling the hands over your head.

  • Keep breathing in the position as long as you are comfortable
  • Synchronize breathing out with lowering your hands to come out of the pose.
    Benefits of the pose
  • Gives spine a good stretch
  • Strengthens the arms
  • Prepares the spine for greater, deeper stretches
  • Improves posture
  • Better alignment of the body
  • Tones arms and triceps

II. "Ardha Uttanasana" or the Standing Half Forward Bend

    Pose breakdown structure:

  • Join feet or keep a small gap between them. 
  • Take a deep breathe in. 
  • Give a very slight bend in your knees.
  • Stretch hands out and bend down till it's at right angles to the legs
  • Synchronize the breathing out to bending forward and getting into the pose
  • Keep breathing in the position as long as you are comfortable
  • Synchronize breathing in with getting up and coming out of the pose.
   Benefits of the pose

  • Strengthens quads, hamstrings, shoulders
  • Stretches neck, arms, spine and shoulders
  • Prepares the spine for greater, deeper stretches
  • Improves posture
  • Better alignment of the body
  • Tones arms and triceps

III. "Dandayamana Mudrasana" or the Standing Yoga Seal Pose

    Pose breakdown structure:

  • Stand upright and clasp your hands at the back.. 
  • Slowly inhale in the position 
  • Breathe out slowly while bending forward
  • Synchronize the breathing out to bending forward and getting into the pose
  • Stretch the clasped hands with backward pull
  • Keep breathing in the position as long as you are comfortable
  • Synchronize breathing in with getting up and coming out of the pose.
   Benefits of the pose

  • Increases blood circulation towards head
  • Improves mental functions
  • Harmonizes breath to body
  • Opens heart and lungs
  • Stretches entire upper body and legs
  • Tones arms and triceps
Please reach out to my email @dasswikruti100@gmail.com in case of any queries. 
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