You're only as old as your spine is inflexible according to yogic philosophy. Functional limitation is a trademark sign of old age. But does disability really stem from the aging process or is it just from years of disuse from a sedentary lifestyle or decline caused by an abusive lifestyle?
Medical experts agree that disuse and abuse of the body is the
real culprit of what is too frequently blamed on natural aging.
By design, the spine is meant to be mobile. The individual bones (vertebrae) allow for a wide range of flexibility. Left stationary, the vertebrae lose moisture and shape causing pressure on the spinal nerves. Tight muscles and injuries further contribute to an inflexible spine. A spine weakened by bone loss through osteoporosis is expedited by a lack of weight bearing activities that encourage new and stronger bone growth.
By maintaining a strong, flexible spine, you are rejecting the traditional view of aging. Your body doesn't have to lose its ability to move freely and remain strong. While yoga can't stop the aging process, it can make the difference between stiffness and mobility. A flexible spine has an enormous influence on the flexibility of your mind. Your attitude towards your body and your aging life becomes one of ability instead of disability.
If you think yoga is hard work or you have to assume pretzel-like positions, let these five asanas change your mind and the flexibility of your spine. Breathing in complete breaths is very important to receive the full benefits of the poses. Do the poses twice a day for one to five minutes each. You'll experience relieve and increased flexibility in about one week.
Standing Mountain Pose
Standing correctly can eliminate aches and pain and make you feel more relaxed and calm. Stand with your feet together or a few inches apart if you need more stability. Close your eyes and in your mind's eye, lift and lengthen your body starting from your feet and moving to the top of your head.
The idea is not to straighten the spine as much as it is to lift it up and out of the top of the head and relax it into perfect alignment.
Child's Pose
This pose has a tremendous ability to relax your neck, arms, shoulders and entire spine. It is difficult to relax into if you are very inflexible or overweight so use pillows as necessary to be as comfortable as possible.
From all fours sit back on your legs with your arms along your sides and your head to the floor. If that's uncomfortable, put pillows under your seat and rest your head on pillows or your fists.
Spinal Twist
Sit cross legged or in a chair. On an exhale twist to your right bringing your right arm behind you and your left arm across to your right knee. Sit up tall and breathe. Look over your right shoulder.
*Don't turn so far that you experience discomfort. Don't over extend your neck.
The twist should feel good like a stretch. Breathe, relax and keep your spine straight.
Down Dog
From all fours, raise your seat into the air, straighten your arms and press your hands to the floor. Your body should form a "V" shape. You can keep your knees slightly bent and rest your belly onto your upper legs until you gain more strength and flexibility.
Down Dog is a more challenging pose and you may not be able to hold the position for more than a few seconds. It is a weight bearing pose and strengthens while it stretches the spine. Wrist discomfort is common for those new to down dog but should not be done if it is too painful.
Corpse Pose
Lie flat on your back on a padded floor with your legs about a foot apart and your arms comfortably out from your sides. Put a pillow under your knees and neck if lying flat isn't comfortable.
Starting at your feet, scan your body for aches and pains. When you find a spot, stop and focus completely on relaxing the area and breathing into it. Visualize the area melting into the floor. Some aches and pains are just stored tension so while the Corpse pose appears to be just lying there, if used correctly it can release a lot of blocked energy.
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