Yoga therapy of the spine: asanas for the health of the back – Likar.Info

A healthy spine consists of a series of S-curves. This natural curve developed as part of an integrated shock absorbing system of the spine. Arthritis, certain genetic predisposition and good old gravity are among the factors that can cause curvature of the spine, causing pain and impairing mobility.

Yoga can help restore the health of the spine, or at least to counter some of the negative consequences caused by the above conditions. But despite the fact that many of the poses can be useful, others can worsen the situation. Therefore, if you suffer from serious back problems, before visiting the yoga is recommended to consult your podiatrist.


Excessive backward curvature of the thoracic spine (middle back area) is called kyphosis. Years of sitting behind a Desk, in front of a computer screen or behind the wheel lead to the fact that the chest muscles contract and harden, and the muscles of the upper back become weak. This leads to sherbenou the state, which becomes permanent if we do not take steps to remedy the situation.

If this is your problem, you will help such poses like the Cobra, which is performed lying face down. Taking its original position, it will be necessary to lean back, bending the whole upper part of the body.

Also well suited locust pose: lie face down, lift your head and chest a few inches from the floor, holding hands back to the raised feet.

Poses, revealing the rib cage help to extend the pectoral muscles, which often exacerbate the stoop. You can also make regular or modified the bow pose, standing in the doorway, clutching his hands on both sides and allowing his body to SAG forward. And clinging to the upper part of the doorway, you can also make good option for stretch marks.


At the other end of the spectrum from kyphosis is lordosis, curvature of spine is convex forward. In more severe form it is characterized by protruding back buttocks and overall roundness of the back. Weak abdominal muscles and muscle tension in the lumbar region are the two major challenges of this condition, it is therefore necessary to strengthen the first and stretch second.

The boat is a good posture for strengthening the abdominal muscles, but it also involves the hip flexors, which play an important role in shaping the posture, because they connect the inside of the thighs with the front part of the spine.

Standing postures such as the posture of the rock or the eagle, is also effective for correcting lordosis, especially if you engage your abs, tensing it up like it’s going to take a punch in the stomach.

Bridge and other poses that include pushing the pelvis up, stretch the muscle, straightening the spine, which is located on both sides of the spine, and can compress it, if it gets too hard.


Scoliosis is a common disease that causes the spine to bend to one side or the other that primarily affects the thoracic region. Scoliosis is a serious disease that can cause pain and numbness, and sometimes requires surgery. However, many people faced with this problem, discovered yoga is a powerful tool to help improve the quality of life.

There are several types of scoliosis, therefore, may find suitable for your style of yoga will not immediately. Fortunately, many yoga instructors are not only familiar with this condition and have started to study and practice yoga because he suffered from it.

The cow pose is one of the best to withstand this disease because it restores mobility of the thoracic spine.

After it do the child’s poseto counteract any pain that may have caused the previous pose.

Standing postures such as the posture of an inverted triangle, also help to straighten and lengthen the spinal muscles.

Persevere and patience

Most people who begin to practice yoga, notice the positive changes immediately. But how much yoga can improve your state of health depends on many factors, the main of which is the neglect of the state.

However, some information is already known, for example, due to a study conducted by the University of California at Davis in 2001. The participants were engaged in Hatha yoga four times a week for 10 weeks. Each practice consisted of 50 minutes of asanas in addition to workout, meditation, and breathing exercises. After 10 weeks muscular strength of the participants increased by 31 percent, muscular endurance by 57 percent, flexibility by 188 percent. Although the results cannot be called a measure of progress that can be achieved in improving the state of the spine, the data do indicate the ability of yoga to bring the body into order.

A gradual approach to the correction of the curvature of the spine are usually safe, so you can start with Hatha or Iyengar yoga before you join the others, more vigorous styles such as Vinyasa.