Yogasanas to Heal the Spine
To remove the load from the spine, we must work the legs, hips and para-spinal muscles.
uttanasana
Initially, use a table (hip-high) with feet about 2-3 ft apart. It helps the legs stretch evenly and slowly reaches the spinal muscles, relieving spinal load.
pavan muktasana
A basic forward extension pose done on a bench. Keep a blanket near the pelvic rim as you bend forward. This will help you access the para-spinal muscles.
supta padangushthasana i
One has to evolve towards the final pose of holding the big toe. Beginners, concentrate on keeping the other leg equally pressed down.
shirsasana
Can only be done once one has prepared the limbs with standing poses and posture 3
bharadvajasana i
A basic posture. The chair raises the outer spine and twisting reaches the outer spinal muscles.
shavasana
This legs-support pose ensures that the spinal muscles, which are normally stressed, are rested.
Zubin Zarthoshtimanesh is a Mumbai-based Iyengar yoga teacher. Further reference: BKS Iyengar's seminal book Light on Yoga.