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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