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The back is, perhaps, one of the most neglected parts of the body. Since we don’t put on visible weight on our backs (except in cases of extreme obesity) and as it usually remains covered, we tend to ignore it while exercising.
We spend a great deal of time trying to tone the abs, hips and legs but not much thought is given to the back.
The messenger
The spinal cord is the body’s information superhighway, responsible for transmitting neuro-chemical messages between the brain and the rest of the body. It is called the lower brain.
Even for a simple activity, such as lifting the finger, the message has to be transmitted through the spinal cord.
In yoga, a great deal of emphasis is laid on the back. It is important that the yogi has a strong back, since sitting with a straight back is the basic requirement for meditation.
This is because the back protects the spinal cord. In yogic physiology, the body’s energy centres or chakras are located along the spinal cord. Hence the health of the spine is very important.
Research points out that ageing is directly related to the flexibility of the spine. The more flexible your spine is, the slower you will age.
The back muscles
Different muscles make up the various layers of the back. These muscles work together to allow us to stand erect, a feat not possible for animals.
- Erector Spinae — This small muscle located deep in the lower back, behind the abdomen, is the reason why we can stand straight.
- Latissimus Dorsi — Popularly called the “lats”, these muscles help us to lower the arms and pull the chest upwards.
- Trapezius — This muscle running down the back of the neck and between the shoulders is responsible for the shrugging action. It absorbs stress. Therefore, we feel relieved when it is massaged.
Today, we will take you through a complete set of exercises for the back.
There are five natural movements of the spine: upward stretch, sideward bend, backward bend, forward bend and spinal twist.
We have given several asanas for the movements.
Caution: People suffering from slipped disc and other back-related ailments should consult their doctor and a qualified yoga therapist before attempting these asanas.
Tadasana
- Stand with your feet apart, the distance being the same as the width of your shoulder.
- Raise your hands along the sides of your body and join your palms above your head.
- Raise your chest.
- Now raise your body up on your toes.
- Keep looking at a point to maintain balance and hold the position for 30 seconds. Breathe normally.
Ardha chandrasana
- Stand with your feet apart, the distance being slightly more than the width of your shoulder.
- Raise your left hand upwards.
- Begin to bend towards the right and place your right palm on your right calf.
- Hold the position for 15 to 30 seconds. Breathe normally.
- Now repeat the asana on the other side.
Ushtrasana
- Kneel on the floor; keep the distance between the knees the same as the width of your shoulder.
- Curl your toes at the back.
- Place your palms on your heels.
- Inhale and push your stomach and torso outwards.
- Hold the position for 15 to 30 seconds. Breathe normally.
Note: If you can’t hold the position with both your hands, do it with one hand.
Janusirsana
- Sit straight, with your legs stretched out.
- Bend your right leg and place the foot next to the groin.
- Stretch your hand up.
- Exhale and bring your hands down towards your toes. Try to interlock your fingers and wrap your hands around your heel.
- Hold the posture for 15 to 30 seconds. Breathe normally.
- Repeat with the other leg.
Ardha matsyendrasana
- Sit straight with your legs stretched out.
- Bend your right leg, taking the foot across the left leg. Place the foot on the floor.
- Bend your left hand. Place your left elbow on the outside of your right knee.
- Place your right palm on the floor behind your back.
- Exhale and turn your torso to look over your right shoulder.
- Hold the posture for 15 to 30 seconds. Breathe normally.
- Repeat with the other leg.
Bhujangsana variation
- Lie flat on your stomach, with your feet together and your palms beside your shoulder.
- Press your feet together. Tighten your legs and buttocks to get additional support.
- Inhale and raise your torso by supporting yourself on your palms.
- The lower back muscles contract to hold you in position.
- Hold the posture for 10 to 30 seconds. Breathe normally.
Shashankasana
- Kneel down. Interlock the big toes of both feet.
- Keep your feet spread out, with heels pointing out.
- Slowly, lower your hips and buttocks down on your feet.
- The buttocks rest on the instep of your feet and not on the heels.
- Now inhale and raise your hands upwards.
- Exhale and lower your body to the floor. Drop your palms on the floor in front of your body.
- Hold the position for 30 seconds. Breathe normally.
- This posture relaxes your back as well as your entire body.
Caution: Avoid dropping your head down if you have extremely high blood pressure.
— Bharat Thakur is the founder of Bharat Thakur’s Artistic Yoga. For questions on yoga, write to dubai.artisticyoga
@gmail.com
For more information, log on to www.bharatthakur.com
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