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On all fours on the ground, make sure the wrists are directly under the shoulders and the knees under the hips. Stretching your hips and strengthening the muscles in your abdomen and posterior chain will help you maintain proper posture, while helping to keep your intervertebral disks healthy. One says, "If you pray to God facing the East, then you will reach Him." "No," says another, "you will have to sit facing the West, and then only you will see Him." Perhaps someone realised God in meditation, ages ago, by sitting with his face to the East, and his disciples at once began to preach this attitude, asserting that none can ever see God unless he assumes this position. Any PT can teach it to you and I strongly recommend it for people recovering from and to prevent back problems. Ask the people of that part of the country to visit him often; that will do much good to them. Carpet, a folded mat, or a blanket will work.

Keeping the spine long and strong will help with digestion, breath, and clarity of mind. Yoga incorporates breath control and meditation, helping to calm the mind and reduce tension in the body. A well-aligned spine also means that your entire nervous system can function effectively, helping to improve your overall well-being. Keeping your spine healthy is essential for overall well-being and mobility. Slowly return to sitting upright while keeping your back straight at all times. Keeping your body in a straight line, slowly lower your body to the right, sliding your hand down your leg towards your knee. Arms and legs should be straight. Bend your knees and keep your arms flat on the floor. Lying on the back, stretch arms out the sides, perpendicular to the body. Look out the window. Grip your knees with both hands and pull them slowly into your chest (like a hug) and breathe out. Breathe out as you pull your belly button towards your back, rounding your back upwards and dropping your head towards the floor. Torso stretch -- slowly, from side to side, with your hands over your head. Keep shoulders flat on the floor and feel the stretch along the spine.

Yoga, with its various poses and stretches, targets different parts of the body, including the spine. This core strengthening exercise helps to develop muscles in the front of the body, and helps to improve posture. In addition to stretching, there are also some simple exercises that you can do to strengthen the muscles that support your lower back and improve your posture. Similarly, Pilates exercises such as the Pelvic Tilt and Swan Prep focus on strengthening the muscles around the spine, providing better support and reducing pain. Strengthening these muscles not only supports the spine but also improves overall body alignment and posture, reducing the likelihood of spinal issues. Along with practiced breathing, there are some simple yoga poses and stretches that can work with traditional Western medicine to improve your overall health and well-being. These are probably the most inefficient forms of exercise because they can lead to joint damage and pain, and do not do anything for your body that less risky modes of exercise can’t. All that is required to practice this form of exercise is some space and an intense longing for wellness. Studies have demonstrated that regular yoga practice can reduce symptoms of lower back pain and improve function.

We advocate for a comprehensive approach to spine health that includes regular exercise, proper nutrition and mindful practices like Pilates and yoga. If you feel fatigued or notice any discomfort during or after exercise, take a break and allow yourself time to recover. Choose from either the seated or non-seated versions, depending on which you feel most comfortable doing. It’s important to breathe continually when doing the movements. The gentle, controlled movements in these practices help to alleviate tension and stress in the muscles, providing relief from pain. Both Pilates and yoga emphasize the mind-body connection, encouraging practitioners to be mindful of their movements and breath. Pilates and yoga have been shown to reduce pain and discomfort associated with various spinal conditions. Yoga was brought to the West by the Indian gurus in the late 19th and early 20th century, where it was eagerly embraced for its health, emotional and spiritual benefits.

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