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5 Amazing Yoga Poses For A Healthy Spine

Regular yoga practice has been shown to improve many aspects of health, and many individuals seek it out specifically to address musculoskeletal issues

Asana, yoga's physical practice, has practitioners assume various static and moving postures to increase their strength and range of motion.

Without a doubt, this has substantial benefits for the body and the spine in particular. This is because when the abdominal and deep core muscles are trained alongside the muscles that support the spine and its connective tissues, a functionally integrated and mechanically efficient unit is formed from which excellent patterns of movement emerge. However, before diving into the postures, it's helpful to review the spine's fundamental anatomy.

Anatomy of Spine

The structure of the segment of the spine
Anatomy of Spine , pic Source: Shutterstock

One of the most crucial components of your body is your spine. You couldn't stay upright or even stand up without it. It provides structure and support to your body. It enables you to move freely and bend with flexibility. The spine is also intended to safeguard your spinal cord. The spinal cord is a nerve column that links your brain to the rest of your body and allows you to regulate your motions. You couldn't move any part of your body and your organs couldn't operate if you didn't have a spinal cord. This is why maintaining a healthy spine is critical if you wish to live an active life.

What exactly is the spine? Your spine comprises 24 small bones (vertebrae) stacked on top of each other to create the spinal column. Between each vertebra is a soft, gel-like cushion called a disc that helps absorb pressure and keeps the bones from rubbing against each other. Each vertebra is held to the others by groups of ligaments. Ligaments connect bones to bones; tendons connect muscles to bones. Some tendons fasten muscles to the vertebrae. The spinal column also has real joints (just like the knee or elbow or any other joints) called facet joints. The facet joints link the vertebrae together and give them the flexibility to move against each other.

When stacked, the vertebrae create a hollow tube that houses and protects the spinal cord and all of its nerve roots. The spinal cord is made up of a dense network of nerve cells that relays information between the brain and the rest of the body. One's nerves are crucial to bodily function. There are 31 sets of nerves that branch out from the spine. These roots leave the spine via openings (neural foramina) on each side.

The spine is divided into three segments the cervical spine, the thoracic spine, and the lumbar spine. The cervical spine is comprised of seven vertebrae and is located at the top of the spine (bones). The thoracic spine is made up of 12 vertebrae and is located in the middle of the spine. The lumbar spine is the bottom part of the spine. It is generally composed of five vertebrae, although some persons have six. Having six vertebrae does not seem to be a concern. The sacrum is located below the lumbar spine. The sacrum is a collection of specialised vertebrae that links the spine to the pelvis. During development (the nine months before birth), these vertebrae grow together or fuse, forming one enormous "specialised" vertebral bone that forms the base of your spine and the center of your pelvis. The nerves that exit the spine in the sacral region govern bowel and bladder processes and provide sensation (feeling) to the crotch area.

When seen from the side, the typical spine exhibits an "S" curvature. This provides for an equitable distribution of weight. The "S" curve helps a healthy spine resist all types of stress. The cervical spine bends slightly inward, the thoracic spine curls outward, and the lumbar spine curves inward. Even though the lowest half of your spine bears the majority of your body's weight, each segment depends on the strength of the others to operate effectively.

Yoga and Spine

There has to be a strong focus on maintaining a healthy spine in any training or yoga practice. In turn, this boosts our confidence by making us feel physically stronger and more capable of engaging in rewarding activities and making new friends. On a deeper spiritual level, a strong back indicates that one of our seven energy centres, the Root Chakra (Muladhara), is in harmony, providing us with a sense of security and stability.

When we have problems with our spine that cause us pain or discomfort, it may go the other way and become actually unstable, which can have devastating effects on our bodies and minds. That's why it's so important to take care of our backs.

Achieving a healthy and balanced movement pattern is the most efficient method for maintaining back and spine health. To do this, it is helpful to perform yoga poses that target the spine and the muscles and connective tissue that surround it in order to increase flexibility, strength, and range of motion.

These are all-natural movements of the spine but in our daily life, it is easy to do too much of one movement and not enough of the other, leading us to physical imbalances. Articulation of the spine, such as that shown in ‘Uttanasana' below, is also an important movement for the spine as it helps to keep healthy mobility of the middle (thoracic) spine.


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