Yoga has always emphasised on the importance of a healthy spine. There are a wide range of postures which include upward stretch, sideward bend, backward bend, forward bend and spinal twist to keep the spine flexible and strengthen the back and abdominal muscles to hold an upright posture. It is essential to practice all the five movements in order to keep the spine healthy. Aging is directly linked to the flexibility of the spine. The science of yoga has also observed that chakras or energy centres of the body are located along the spine. Hence a healthy spine is of utmost importance for a vigorous and well-rounded life.

Structure of the spine

The spine or backbone runs from the base of the skull to the tailbone. It is an “S” shaped structure that supports the body weight and protects the spinal cord. The spinal column is made up of 33 vertebrae stacked up one over the other with cushions in between called discs. The discs are made up of strong tissue with a gel like centre and act as shock absorbers. Your spinal cord which is a column of nerves runs inside the spinal column. It is the information superhighway of the body which sends and receives messages from the brain to the rest of your body. There is a range of muscles which support the spine - erector spinae, trapezius, lattisimus dorsi, rectus abdominus, obliques etc. These muscles help the spine to control movement and maintain balance and stability in the body.

Poor posture takes a toll on the spine

Back pain has become an occupational hazard for many office goers. You spend an average of seven hours per day using technology. At this rate whether you are working on the desktop or texting on your smartphone, you are definitely asking for trouble. Normally back problems begin with poor posture, lack of blood circulation, weak muscles, and stress. It is very simple to understand how these factors are interrelated. When you work at a stretch staring at the desktop screen with your head pushed forward, your neck and shoulders stay contracted or tensed. The spine slowly starts to compress and your chest caves in as you slouch. Sitting for hours in a one place leads to poor blood circulation in the lower body. This causes the quadriceps and hamstrings to tighten and decreases flexibility in the hip joint. Such bad posture weakens muscles. It also restricts blood flow to the upper body and brain and affects breathing patterns. Living with a compressed (packed together) spine for prolonged period leads to bulged discs, herniated or slipped discs, fractures etc. A compressed spine can also affect the nervous system as it may lead to a nerve being pinched or trapped between the vertebrae which can affect your eyesight, hearing ability, co-ordination skills etc.

Aging compresses and degenerates the spine

Research has shown that as you age your bone density decreases. The bones lose calcium and other minerals. Vertebrae of the spine which are nothing but bones lose their mineral content and become thinner. The discs in between vertebrae are made up of cartilage which also begins to wear out. There is a progressive degeneration of the spine. The spinal column becomes curved and compressed. Aging also decreases muscle mass leading to decreased strength and power in the core muscles. This increases the risk of injury to spine. But due to sedentary lifestyles, stress, lack of good nutrition, lack of exercise, weight issues, and premature aging; spinal problems are increasingly prominent in the age group of 30-45 also.

To prevent back pain and spinal problems, you must keep your core muscles (quadriceps, abdominal muscles, lower back muscles to name a few) strong. You must also keep the spine decompressed or flexible and aligned to maintain the “S” curvature. The best way to achieve flexibility, strength and stability for your spine is through the practice of yoga postures. The postures are designed in a systematic fashion to contract, stretch and twist the spine. This increases blood flow to the muscles, eases tension and helps maintain a good posture. The spine remains healthy while your brain and nervous system also get a boost of blood flow and energy.

PRACTICE OF THE WEEK

Begin with a set of 12-15 sun salutations to loosen up the muscles and spine.

If you are searching for the best Power Yoga Classes, then you are at the right place. World renowned Artistic Yoga provides the best customised yoga classes for all ages in Delhi, Gugaon,Mumbai and Bangalore. For more information regarding Yoga classes near you, please log on to our website http://www.artisticyoga.com/

BANGALORE:
Step Up Play School
195 A, 12th Main,
Koramangala 4th Block
Bangalore 560095
Landmark : From Sony World Junction go towards Maharaja Hotel and take 1st Right Turn.