Although yoga is an ancient art, it does offers some impressive physical and mental health benefits. Add to that, there is a yoga pose that works on every part of your body whether it is the legs, arms, shoulders, or back. The best part is that yoga helps you enjoy a healthy and happy life without medications.
Unfortunately, your back and spine suffer a lot of damage due to poor body posture or lifting heavyweight. The majority of back problems arise as a result of weak back muscles in relation to other body parts which puts tremendous pressure on your spine. However, you have supine yoga poses to help you get rid of this problem. Don’t know what are supine yoga asanas? Read on.
What Is Supine Yoga?
Supine, taken from the Sanskrit word Supta are the yoga asanas you practise by lying on your back. The yoga poses you practice strengthen your back muscles, which minimize back pain. Supine yoga asanas provide your back muscles with a good stretch and improve their flexibility. You should join the 500-hour yoga teacher training in Rishikesh to learn supine yoga asanas.
Another thing you should know is these asanas leave a calming and relaxing effect on your back. These are suitable for every body type and even for those who have never done yoga before. The back yoga asanas are a great option if you find it hard to stand for long periods of time. Add to that, there are some supine yoga poses you can practice keeping your back healthy.
Yoga Asanas To Keep Your Back Healthy
Yoga experts have compiled a list of yoga asanas that keep you safe from any back-related issues.
1. Pavanmuktasana
An effective yoga asana that cures back pain and strengthens the back muscles is Pavanmuktasana. It also keeps you safe from acidity, indigestion, constipation, arthritis pain, waist pain, and heart problems.
However, if you suffer from high blood pressure or slip disc, do not practice this asana. Also, if you are in pregnancy or have an ulcer, avoid this yoga pose.
Known as the Boat Pose, this supine yoga asana gives your back muscles and vertebrae good stretching. It also flexes your abdominal muscles. However, if you suffer from blood pressure or spondylitis then avoid practicing this yoga asana. You should enroll in the Yoga Alliance certification program to learn this asana under a yoga expert’s guidance.
3. Sarvangasana
Sarvangasana, known as Shoulder Stand helps you maintain healthy thyroid levels, tones the pelvic organs, and increases blood flow to the brain. This supine yoga asana is excellent for treating varicose veins, hernia, thyroid problems, viscereptosis, and constipation. Unfortunately, you should avoid this yoga asana if you suffer from slip-disc, cervical spondylosis, and slip disc.
4. Halasana
Known as the Plough Pose, Halasana gives your back muscles, lumbar nerves, and vertebrae a good stretch. It also flexes and stretches your abdominal muscles and provides the neck and chest with more blood.
In the long run, the daily practice of this yoga asana helps maintain healthy thyroid levels. However, if you have blood pressure, chronic constipation, or blood pressure then avoid this yoga pose. You can enroll in 500 hour yoga teacher training in Rishikesh to learn the secrets to a healthy back.
5. Matsyasana
Matsyasana, known as the Fish pose is excellent for maintaining healthy thyroid levels. This supine yoga asana increases blood flow to the brain and tones your pelvic organs. Fish pose is an excellent option for those looking to treat asthma, diabetes, hormonal imbalance, and lung problems. However, if you suffer from cervical spondylosis or blood pressure, avoid this yoga asana.
6. Uttanapadasana
Do you want to get rid of abdominal fat and keep your back healthy in the process? Do the Uttanapadasana. This supine yoga asana is excellent for treating varicose veins, menstrual disorders, and constipation. For more, you should enroll in a Yoga Alliance certification program.
7. Chakrasana
Chakrasana helps you develop stronger bicep muscles, calves, and a flexible back. This supine yoga pose stimulates the nerves of your spine and clears the respiratory tract.
However, as is with other forms of exercise, yoga too is a physical movement and injuries are an unfortunate part of this ancient art especially when your back is involved. Let us find out what could go wrong during a yoga session, especially one where you practice back yoga asanas.
What Can Go Wrong?
Most of the injuries during a supine yoga session occur when you do not follow the proper form and speed. In other words, you just start doing a yoga asana without a proper warm-up which shocks the muscles and joints.
Yoga experts recommend that you should first activate your core muscles and feel the spine extending before starting with the yoga practice. Enrolling in a certified 500 hour yoga teacher training in Rishikesh helps you learn back poses for yoga from the experts.
With that said, yoga experts have come up with a few effective tips to safely practice yoga for the back.
Safety Tips For Supine Yoga Poses
- Practice extra caution towards the right muscle stretching and mental count.
- Feel the proper stretching of the muscles and body parts involved in the practice.
- Do not move to the next asana without your breathing returning to normal.
- Never rush into a supine yoga asana. Maintain a healthy and regular practice to get the benefits.
- Use yoga props like blocks and bolsters to provide additional support to your back.
- When modifying a yoga pose, do not shy from asking for assistance from the yoga teacher.
- You should avoid twisting and extending at the same time as it compresses the intervertebral joints.
- Always practice forward bending asanas while sitting instead of standing.
Note: If you suffer from a herniated disc or spinal fracture, always consult a medical professional before starting a yoga practice.
Conclusion
Your back and spine undergo a lot of pressure when it comes to lifting heavy or maintaining a healthy body posture. Including a little supine yoga practice into your daily routine would help you maintain a healthy back. You should enroll in the advanced 500 hour yoga teacher training in Rishikesh to learn and practice the best supine yoga asanas under the guidance of yoga experts.
