New Delhi, 19 November (Daily Kiran). Prolonged sitting and incorrect posture — especially during long office hours — have made back pain and spine-related problems increasingly common. Along with medical care, yoga can play a vital role in improving spine health. The Ministry of Ayush recommends four simple yoga asanas that can help make the spine stronger, more flexible and healthier with just 10–15 minutes of daily practice.
The recommended asanas include Bhujangasana, Marjariasana, Setu Bandhasana and Paschimottanasana. The Ministry highlights the right techniques and health benefits of each.
Bhujangasana (Cobra Pose):
Lie on the stomach, place palms near the shoulders and lift the chest upwards while inhaling, with the head gently tilted back. This stretches and strengthens the spine, helps relieve lower back pain, slip disc issues and shoulder stiffness. It also supports lung health and helps reduce belly fat.
Marjariasana (Cat Pose):
Move into a tabletop position. Exhale while arching the spine upward like a cat, then inhale while lowering it downward. This improves movement across all spinal segments, reduces stiffness and boosts blood circulation. It helps ease stress, irritability and upper back pain.
Setu Bandhasana (Bridge Pose):
Lie on your back, bend the knees and place feet flat on the floor. Inhale and lift the hips upward. This strengthens the lower back, glutes, thighs and abdominal muscles. It may also benefit people with thyroid issues, asthma and high blood pressure.
Paschimottanasana (Seated Forward Bend):
Sit with legs stretched forward. Exhale and bend from the hips to try touching the toes. This provides a full-length stretch to the spine, improves flexibility, supports digestion, reduces belly fat and calms the mind.
Experts advise that pregnant women and individuals with serious spinal conditions should practise yoga only under professional guidance.
My name is Bhupendra Singh Chundawat. I am an experienced content writer with several years of expertise in the field. Currently, I contribute to Daily Kiran, creating engaging and informative content across a variety of categories including technology, health, travel, education, and automobiles. My goal is to deliver accurate, insightful, and captivating information through my words to help readers stay informed and empowered.
