Health

Yoga For Spinal Cord (Yoga Poses For Spine Alignment)

Yoga refers to the spine as the ‘Merudanda’ or axis of the body, this yoga for the spinal cord is about Merudanda, the pivot around which the torso, head, and limbs are balanced. The spine is made up of a series of 33 bones called vertebrae, the arches of which form a bony yet flexible cylinder to house the spinal cord. Many small muscles run down the length of the spine allowing it to pivot about at all angles and in all the geometric planes.

The lower part of the spine meets the hip joint to form a unique hip girdle that lets us walk on two legs, run, push, kick, lift, climb, etc. enabling us to evolve from apes that crawled on all fours to the civilization that we are now. Our present lives have literally been built on the strength of our backs.

However, many of us are disconnected from this strength and have reduced ourselves to feeling like we are weak creatures with flawed bodies.

Back pain has become a widespread concern with many of us refusing to exercise, dance or hike because we feel our backs are too delicate.

Yoga Poses For Spine Alignment:

Regular practice of the following yoga pose relaxes the muscles of the lower back, removing stiffness and pain. When the body is free from pain, the self-imposed limitations of the mind also break leaving you free to explore new horizons.

1. Yogamudrasana (Psychic Union Pose):

You will need a yoga mat or towel, a flat cushion, and a rolled-up towel. This is best done first thing in the morning and just before going to bed.

Yogamudrasana Steps:

1. Sit cross-legged on the mat. If your body feels stiff, sit on a cushion so that you have some back support.
2. Place the rolled-up towel in front of you. Push your shoulders back and bring your chin parallel to the floor.
3. Clasp your right wrist with your left hand behind your back.
4. Exhale; keep your spine straight and move forward to place your forehead on the towel. Move slowly. Go to the limit your body is letting you right now.
5. Hold the pose for 10 breaths.
6. If your lower back is too stiff, move forward and come back up as you exhale and inhale respectively at least seven time.

2. Marjariasana (Cat stretch):

This yoga pose relaxes the mind and improves blood circulation.

Marjariasana Steps:

1. Stand on your four limbs like a table with palms placed shoulder-width apart and toes placed hip-width apart parallelly. Look straight ahead.
2. Inhale; raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks and feel a slight tingle. Take deep breaths.
3. Exhale; drop your chin to your chest and arch your back up as much as you can and relax the buttocks. Take deep breaths.
4. Then come back to table position. Do 2 and 3 alternately for a few minutes.

Yoga inversions and some planks and side planks will also help.

3. Ardha Mastyendrasana:

This pose stretches your hips, shoulders, neck. On regular practice, it strengthens your spine, digestive system, urinary system.

Ardha Mastyendrasana Steps:

1. Sit comfortably erect with your legs stretched out, toes pointing upwards.
2. Bend your left leg such that the heel of the left foot lies next to the right hip. You could also keep the left leg stretched out if you like.
3. Place the right leg next to the left knee by taking it over the knee.
4. Twist your torso, neck, and shoulders towards the right, and set your gaze over your right shoulder. Make sure your spine is comfortably erect.
5. There are many ways you can place your arms to increase and decrease the stretch. But to do it simply, you can place the right hand behind you, and the left hand on the right knee.
6. Hold the pose for a few seconds, about 30 to 60 as you breathe slowly, yet deeply.
7. Exhale; release the right hand, and then the waist, chest, and finally the neck. Relax as you sit straight.
8. Repeat the steps on the other side, and then exhale and come back to the front.

Easy Spine Twists:

The spine twists gives you best relaxation and proves effective in aligning the spine.

Spinal Twist Variation 1:

1. Lie flat on your back with palms facing upwards at 45 degrees away from your body.
2. Keep your feet together and toes pointing upwards.
3. Inhale; bend your knees keeping your calves perpendicular to your thighs.
4. Exhale; without changing the legs position twisting your spine bend your legs to the side. Make sure you don’t lift your shoulders.
5. Relax in this position for 10 to 15 deep breaths.
6. Inhale; lift the legs back to the top and exhale; bend your legs to another side.
7. Relax in this position for 10 to 15 deep breaths.
8. Inhale; lift your legs up, exhale; lower the legs to the floor.

Spine Twist Variation 2:

1. Lie flat on your back with palms facing upwards at 45 degrees away from your body.
2. Keep your feet together and toes pointing upwards.
3. Inhale; bend your right knee keeping your calf perpendicular to your thigh. Keep your left leg straight and flat on the floor.
4. Exhale; without changing the legs position twisting your spine bend your right leg to the left side to the ground over your left leg. Make sure you don’t lift your shoulders.
5. Relax in this position for 10 to 15 deep breaths.
6. Inhale; lift the right leg back to the top and exhale; lower your leg to the floor.
7. Relax in this position for 10 to 15 deep breaths.
8. Repeat the same with left leg.

Which yoga is best for spinal cord?

Yoga poses involving Flexion, Extension, Rotation, Side bend, Axial extension are the best for spinal cord.

Can yoga cure spinal problems?

For low back pain, yoga can be especially helpful to the muscles that support the back and spine, such as the paraspinal muscles that help you bend your spine, the multifidus muscles that stabilize your vertebrae, and the transverse abdominis in the abdomen, which also helps stabilize your spine.

Does yoga stretch your spine?

Additionally, unlike many other forms of exercise, yoga helps stretch and strengthens both sides of the body equally. Proper body alignment and good posture, which help maintain the natural curvature of the spine, are an important part of reducing or avoiding lower back pain.

Can yoga worsen back pain?

It is definitely possible for yoga to cause back pain or exacerbate back pain. Some poses are more problematic than others. However, any pose can be harmful if not done properly, or if your body’s not in the right place for it.

Is yoga good for bulging disc?

Can Yoga Help a Herniated Disc? Yoga uses slow, controlled movements that involve gentle stretching and strengthening poses that encourage good posture and core strength. This is a good treatment for lower back pain caused by a herniated disc and can help to prevent further injury.

Is yoga bad for spinal stenosis?

Patients who have been diagnosed with advanced spinal stenosis should avoid extreme extension of the spine such as backbends in yoga. Patients with advanced cervical spine disease should avoid doing headstands and shoulder stands in yoga.

Is child’s pose good for bulging disc?

But get beyond the tension and Child’s Pose is deeply relaxing. It promotes flexibility, and stress relief and helps circulation to the muscles, joints, and disks of the back.

Can you realign your spine with yoga?

Yoga is a healing technique that can improve posture, promote healthy spine alignment and strengthen core muscles. If you continue to experience back pain after performing yoga exercises for strength, it may be time to visit a physical therapist or orthopedic surgeon for treatment recommendations such as back surgery.

How do you realign your spine?

Keep your posture in mind, even if you’re taking it easy. Moving regularly is key! Don’t sit for too long, even in an ergonomic office chair. Keep both of your feet flat on the floor. Consider a footrest if necessary. Keep your back aligned against the back of your chair. Avoid leaning forward or slouching.

How do I straighten my back with yoga?

Can yoga help misalignment?

However, yoga is an incredible way to not only help increase flexibility but also increase strength. As a fitness professional, helping clients with the appropriate postures to help them stretch tight muscles and strengthen weaker muscles can help their body shift back into alignment.

How do I decompress my spine yoga?

Do chiropractors recommend yoga?

Practicing yoga before chiropractic care helps your muscles warm-up and clears your mind. That means us chiropractors are able to get straight to work and treat your issues as you will already be relaxed upon arrival. In short, yoga helps your body heal.

How do I know if my spine is out of alignment?

The main indicators that your spine is out of alignment include

• Pain, Chronic Headaches, and/or Fatigue. Back pain, joint pain, chronic headaches, and fatigue are all symptoms of a misaligned spine.
• Misaligned Posture.
• Shoes Wear Out Unevenly. 
• Limited Neck Mobility.
• Chiropractic Care For Spine Misalignment.

How do I know if my spine is misaligned?

Possible signs that your spine is out of alignment include chronic headaches. lower back pain. neck pain. knee pain. hip pain. frequent illnesses. excessive fatigue. numbness or tingling in the hands or feet.

How long does it take to realign your spine?

Normally, when you get manual manipulation of the spine to correct any of the issues you may be suffering from, this initial process takes adults about 2-3 weeks with two spinal corrections throughout the week.

Which asana stretches improve posture of spine?

4 Yoga Asanas That Can Help Improve Your Posture

• Balasana or child’s pose. The child’s pose helps in stretching and massaging the spine, thus relieving all the tension from the torso, shoulders and neck.
• Bitilasana or cow pose.
• Adho mukha svanasana or downward-facing dog pose.
• Setu bandhasana or bridge pose.

Is it too late to correct my posture?

It’s never too late to improve your posture – there is no reason that you can’t improve your posture little by little every day.

What is Tiger pose?

Does yoga fix posture?

Yoga is one of the perfect ways to correct your posture. Your body is said to be in the correct posture when it is aligned in such a way that the back is straight, shoulders squared and relaxed, chin up, chest out, and stomach in. Just like a straight line. 

Laugh Lines Exercises – Face Yoga For Smile Lines

The lines of expression seen on your face when you smile or laugh are called nasolabial folds. These ‘lines’ run from the corner of your nose to the curve of your mouth. Scientifically speaking, these lines appear due to the repeated acts of the muscles when one smiles or laughs and are a part of the aging process, due to a shift in the fat pad compartments of the face. Good blood circulation to the face also helps avoid facial skin problems, check out yoga for skin problems for an overall solution. You can achieve good blood circulation and remove laugh lines with the following exercises.

Causes Of Marionette Lines

• Genetics
• Sun exposure
• Aging
• Smoking
• Opting for diets abruptly or changing diets can cause the lines to appear rapidly

Skincare Routine Is A Must:

Your skincare routine must include daily moisturization, exfoliating of the dead skin, and the use of a good sunscreen every three hours. Retinol-based anti-aging creams and vitamin C based creams or serums (recommended by a dermatologist) can help reduce the fine lines caused by laughing. Moreover, if these lines are bothering you, cosmetic procedures such as botox relax the muscles and hence the lines. Additionally, one can also opt for fillers containing hyaluronic acid to restore facial aesthetics.

Ways To Care For Laugh Lines

• Opt for a good skincare regime suitable to your skin
• Follow a balanced diet
• Drink enough water to stay hydrated
• Eliminate bad habits such as smoking and consuming alcohol
• Adequate sleep can help reduce the incidence of these lines
• Keep changing your posture during sleep, because if you sleep on the same side, the laugh lines will deepen and that side of your face will get flattened
• Set a healthy regime for yourself by including a diet rich in antioxidants including fresh fruits, green leafy vegetables, flaxseeds, and good fats.

Laugh Lines Exercises – Here’s How You Can Get Rid Of Laugh Lines:

Facial yoga if done every day can help eliminate your laugh lines. However, the results are totally dependent on the number of times you exercise. Here are some effective exercises:

• Breath in air through your mouth and hold the air as if there is a bubble inside your mouth. Now move the bubble from one cheek to the other. Doing this exercise will help make your cheeks firm.
• Clench your teeth together and now smile; stretch your muscles while you smile. Hold this position for 10 seconds and release.
• Take your index fingers, hold the corners of your mouth and pull on the sides. At the same time, tighten your mouth and close it Hold this position for five to ten seconds. Repeat this exercise 10-15 times.
• You can also prevent the sagging of your cheeks. Just pull your cheeks up firmly with your palms diagonally with fingers resting on the head.

Do laugh lines go away?

Regardless of the technique, the lines won’t fully go away—they’re your emotion lines—but consistent massage will help keep your skin and facial muscles taut.

Does yoga make your face look younger?

researchers found that facial exercises performed for 30 minutes a day or every other day for 20 weeks improved the facial appearance of middle-aged women. The study also found that “those who perform such exercises may end up looking about three years younger

Do facial yoga really work?

The technique uses a variety of massage and exercises to target your face, neck, and shoulders. Research has found face yoga may be effective in improving the structural appearance of your face by strengthening the muscles of the cheeks and face. Practitioners report a younger appearance as well.

Are there any side effects of facial yoga?

Some experts say contorting your face in these ways can actually lead to more wrinkles. Many facial wrinkles — for example, crow’s-feet, laugh lines, and forehead wrinkles — result from repetitive facial muscle activity such as frowning or smiling.

How do I get rid of smile lines on my face from yoga?

What exercises reduce smile lines?

According to Carolyn’s Facial Fitness, placing your thumbs near your eye corners, with your fingers resting on the top of your head, helps visibly reduce laugh lines. To perform this exercise, close your eyes and slide your thumbs away from your eyes toward your temples. Hold this position for around 5 seconds.

Does Face yoga work for wrinkles?

Research supporting these benefits is mounting. Collins explains that face yoga promotes healthy, glowing skin. She says: “Face yoga helps to lift and firm the muscles under the skin, which smooths lines and wrinkles. Massage helps to boost circulation, improve lymphatic drainage, and release tension.

How do I get the perfect smile line on my face?

Start by smiling as wide as you can while keeping your mouth closed. It can help to visualize that your smile is extending from ear to ear. While smiling, try wiggling your nose until you feel your cheek muscles engaging. Hold the pose for about five seconds, and repeat 10 times.

How do I permanently get rid of laugh lines?

What are my treatment options?

• Injectable fillers. Injectable fillers are among the top choices for people looking to get rid of smile lines without undergoing surgery.
• Botox.
• Surgery.
• Laser treatments.
• Collagen induction therapy.
• OTC creams.
• Home light treatment.
• Essential oils.

How do I get rid of lines between my mouth and nose?

How to get rid of wrinkles around the mouth and chin using medical and aesthetic treatments

• Chemical peel.
• Dermabrasion and microdermabrasion.
• Microneedling.
• Platelet-rich plasma.
• Dermal fillers.
• Botox.
• Laser skin resurfacing.
• Facelift.

How do I stop smiling lines?

How to Prevent Smile Lines

• Don’t smoke.
• Prevent sun damage by wearing a broad spectrum sunscreen any time you go outdoors.
• Avoid “cleanses” and yo-yo dieting, as these can deplete your collagen stores.
• Adopt a healthy exercise routine.

Why are my smile lines so deep?

Some people have smile lines from a young age, but the deeper creases form with increased age, weight gain, smoking, a loss of collagen, and dental problems (when the teeth no longer support the overlying tissue). Smile lines can also include creases around the eyes, as the skin moves each time we smile.

Can you get rid of laugh lines naturally?

Applying nearly any type of oil to your skin helps moisturize it and keep you looking young. Some of the most popular oils are coconut, grape seed and olive. Simply put a bit on your fingertips and massage it around your mouth and laugh lines. You’ll get even better results if you leave it on overnight.

Is face yoga harmful?

But facial yoga is non-toxic, non-invasive and safe for anyone, plus it’s inexpensive and you can do it on your own time, he says. “There does not appear to be much to lose.” There’s not much to lose: Facial yoga is non-toxic, non-invasive and safe for anyone, plus it’s inexpensive and you can do it on your own time.

Is there any side effects of face yoga?

Potential Risks of Face Yoga Some experts say contorting your face in these ways can actually lead to more wrinkles. “Many facial wrinkles — for example, crow’s-feet, laugh lines, and forehead wrinkles — result from repetitive facial muscle activity such as frowning or smiling,” Dr. Chen says.

How long does it take for face yoga to work?

“You have to do facial exercises consistently six to seven days a week for 20-30 minutes per day. It takes at least three to four weeks before you start to notice results,” she says. And you should consult your dermatologist before tackling a facial exercise regimen. These exercises won’t work for everyone.

How can I smile pretty?

Here are five quick tips for a picture-perfect smile.

• Never Have Your Top and Bottom Teeth Touching Each Other. This is a tip that many people are unaware of, but it can make all the difference in your smile.
• No Joker Grinning!
• Wet Your Teeth Before You Smile.
• Keep the Camera Above Eye Level.
• Relax and Be Yourself!

What kind of smile is attractive?

Dental Midline To be considered conventionally attractive, your smile should have the same midline (a vertical line that splits the face perfectly in half) as your face. If your smile’s midline isn’t directly between your two central front teeth, it might look unattractive.

How can I get a gorgeous smile?

Tips to Get a Beautiful Smile

1. Practice Good Oral Hygiene.
2. Eat and Drink for Beautiful Teeth.
3. Don’t Skip Routine Cleanings and Checkups.
4. Ask your Dentist About Whitening.
5. Consider Crowns or Veneers.
6. Replace Missing Teeth with Implants.

Essential Oils For Damaged Hair With Hair Oil And Shampoo Recipes

Between pollution, brushing and combing, drying / straightening sessions, and temperature changes, our poor hair is having a hard time keeping up! They can easily, if damaged too much, become brittle, dry, and dull. So to restore tone, strength, and shine, a specific and natural routine will not be a luxury! Let’s get into reviving those dull and damaged hairs with DIY essential oils shampoo and hair oil recipes. Check out essential oils for dry hair.

What essential oils are good for damaged hair?

• Roman Chamomile Essential Oil
• Lavender Aspic Essential Oil

Roman Chamomile Essential Oil – Protects Hair

The essential oil of Roman Chamomile has never been better named! Like the Empire, it is formidable for protecting your hair from all external aggressions and preserving its vitality. Plus, these fabulous sanitizing properties will promote the health of your hair by protecting it from bacteria and other parasites.

Lavender Aspic Essential Oil – Healing Properties

The Lavender aspic is known in hair care for its action against lice and other parasites. It promotes healing of the scalp and stops the appearance of dandruff. It, therefore, complements the action of Roman Chamomile to promote a healthy environment. Finally, its fresh and flowery scent makes it essential in this treatment and will give you the feeling of giving your hair a second life.

Coconut Oil

How do you use essential oils for damaged hair?

Take your empty 50 mL bottle, and add:

• 25 drops of Roman Chamomile essential oil
• 35 drops of essential oil of Lavender Aspic
• 2 tablespoons of vegetable oil Coco
• 2 tablespoons of castor oil

Stopper, homogenize then label your bottle.
Your treatment is ready to be used!

Method of application: apply a sufficient amount of this treatment to your hair, starting at the ends and working your way up to your roots so that all your hair is soaked in it.
Application time: let this treatment sit on your hair for about 1 hour before rinsing it and using a neutral shampoo to clean the remaining oil.

Precautions

• YES .  Adults and adolescents, children over 6 years old.
• NO . Pregnant and breastfeeding women, children under 6 years old
• People with asthma and epilepsy should seek medical advice before use.
• It is also recommended to perform an allergic test in the crook of the elbow with the mixture before any use.

Essential Oils Hair Shampoo For Damaged Hair

Pawanmuktasana Yoga Series For Joints –  Padanguli Naman & More

This yoga for joints basically focuses on loosening up the joints of the body. Stiff joints may block up the energies and make the joints creek while moving causing joint pain. This pawanmuktasana series eliminates energy blockages in the joints of the physical body, improving coordination, self awareness and self confidence.

Yoga for joints helps strengthen joints and keep them out of rigidness to ease movement. It improves coordination, self-awareness, and self-confidence.

People suffering from rheumatism, arthritis, high blood pressure, heart problems, or other ailments who are not allowed to involve in any vigorous/strenuous physical exercise can practice this group of asanas.

Pawanmuktasana Series For Joints | Yoga For Joints:

You’re going to move the various joints. Such as by bending the toes, moving ankles forward and backward, rotating ankles in clockwise and anti clock wise directions starting with the toes, ankles, and other joints of the hands. Sit in the base position as shown above. This following pawanmuktasana series is to be done around 5 to 10 times.

Padanguli Naman:

Move toes folding your fingers back and forth, 8 to 10 times.

Goolf Naman | Yoga For Ankles:

1. Move your feet towards the body and away keeping your ankle still.
2. Inhale; moving towards the body and exhale; moving away from the body.

Goolf Chakra | Yoga For Ankles And Calves:

1. Rotate ankle with both feet together.
2. five times clockwise and five times anti-clockwise.

Ardh Titli Asan | Yoga For Hip Joints:

1. Bend your right knee and keep the ankle on top of the left thigh.
2. Place the right palm on the knee cap and inhale; move it up close to the chest.
3. Exhale; move down to the ground. Keep the right feet still on the left thigh while moving the right knee.

Do it 5 – 10 times. Repeat the same with the left leg.

Poorna Titli Asan:

1. Bend your knees in, and join the heels.
2. Clasp your hands and hold your feet together just around the top, see that you’re not lifting your feet.
3. Slowly, move your knees up and down.

Mushtika Bandhan:

Stretch your hands in the front, stretch your finger out, and clench alternatively.

Do this 5 to 10 times and bring the hands down.

Manibandha Naman:

1. Stretch your hands in the front, keeping the fingers together.
2. Inhale; bend palms up and exhale; bend the palms down.

Repeat step 2 as many times as you are comfortable.

Manibandha Chakra:

1. Extend the hands in the front at shoulder level.
2. Make a fist and rotate clockwise and anti-clockwise five times each.

Kehuni Naman:

1. Stretch your arms out in the front, palms facing upwards.
2. Bend the hand at the elbow and bring the palm to the shoulder.
3. Repeat with alternating hands, a few times.

Skandha Chakra | Yoga For Shoulder Joints:

1. Stretch your hands out on the sides, palms facing upwards.
2. Bend the hands at the elbows, palms reaching the shoulders.
3. Now rotate from the shoulders clockwise and anti-clockwise, five times each.

Note:

People suffering from rheumatism, arthritis, high blood pressure, heart problems or other ailments who are advised not to involve in any vigorous or streneous physical exercise can practice this pawanmuktasana series.

Can yoga help your joints?

People with various types of arthritis who practice yoga regularly can reduce joint pain, improve joint flexibility and function, and lower stress and tension to promote better sleep. Many people turn to yoga as a way to exercise gently, as well as to reduce tension and improve joint flexibility.

Which is the best yoga technique to move all joints of the body?

Streching your joints, knees, elbows, shoulders and wrists as soon as you wake up in the morning is the best yoga technique to move all joints of the body.

Can yoga worsen arthritis?

Yoga is so gentle it’s impossible to hurt myself – or aggravate my arthritis – while doing it. Fact: If you have arthritis, you should avoid poses that require you to balance on one foot or bend your joints, such as your knees, more than 90 degrees.

Can yoga help bad knees?

Yoga is a low-impact exercise, which means it increases heart rate while minimizing the amount of stress on the joints. It’s good for people with knee pain because it can reduce chronic pain while improving mobility, physical fitness, and overall quality of life.

Which is better for arthritis yoga or pilates?

Both practices can help arthritis. Yoga helps strengthen and improve flexibility of the muscles around the joints, and pilates strengthens the bones and joints so here you don’t have to choose between the two.

Can yoga reverse rheumatoid arthritis?

Research suggests that yoga can help people with various types of arthritis reduce joint pain, improve joint flexibility and function, and lower stress and tension for better sleep. And it’s true. Yoga has not only helped me manage my RA symptoms better, but, on some days, it’s been my source of peace.

Why does yoga hurt my knees?

If there is tension at either the joint above the knee (the hip joint) or the joint below the knee (the ankle joint), then that tension can transfer force into the knee joint. Add in some rotation to the mix and pressure can be put on the knees in ways that can cause knee pain and potentially injury.

Is yoga good for arthritis in hands?

Hand exercises can be especially beneficial for the stiff fingers often seen in patients with rheumatoid arthritis. Studies of yoga training, including a recent report from the journal BMC Research Notes, have found that it can improve grip strength as well as reduce inflammation and pain in rheumatoid arthritis.

Is child’s pose bad for knees?

This pose demands a lot of knee flexion, or the bend in your knee. This can be painful or even impossible for some to achieve. To combat this concern utilize a towel, blanket, or foam roll behind your knees for additional cushion or support. This will also help to decrease the flexion demand on your knees.