I see firsthand the impact of posture and movement on spinal health. Today, on International Day of Yoga, I want to highlight a practice that’s fantastic for your spine: Sun Salutations!
Why Sun Salutations?
Mobility & Flexibility: This dynamic sequence stretches and strengthens the entire spine, promoting healthy movement and reducing stiffness.
Core Strength: Sun Salutations engage your core muscles, which are essential for stabilizing the spine and preventing injury.
Improved Circulation: The flowing movements increase blood flow to the spine, promoting disc health and reducing pain.
Sun Salutation Basics (Modify as needed):
- Mountain Pose (Tadasana): Stand tall with feet hip-width apart, arms at your sides.
- High Plank Pose (Chaturanga Dandasana): Inhale, hinge at the hips, and lower into a high plank with hands shoulder-width apart, core engaged.
- Downward-Facing Dog (Adho Mukha Svanasana): Exhale, push hips back and up, straightening legs as much as comfortable, heels reaching towards the floor.
- Ashtanga Namaskar (Eight-Limbed Salute): Inhale, lower knees, chest, and forehead to the ground, keeping hips lifted.
- Cobra Pose (Bhujangasana): Exhale, push upper body off the ground, arching the back and looking up.
- Downward-Facing Dog (Adho Mukha Svanasana): Inhale, return to Downward-Facing Dog.
- High Plank Pose (Chaturanga Dandasana): Exhale, lower back into High Plank.
- Mountain Pose (Tadasana): Inhale, jump or step feet together, standing tall with arms overhead.
- Exhale, lower arms to your sides.
Modify poses as needed or take breaks and focus on proper alignment throughout the sequence.
- Consult a doctor before starting any new exercise program, especially if you have any pre-existing spinal conditions.
Celebrate summer with Sun Salutations and enjoy a healthier, happier spine!
Dr. Darakchiev is a board-certified, fellowship-trained neurosurgeon skilled in diagnosing and treating a variety of brain, spine and peripheral nerve disorders. To schedule an appointment, please call 631-690-9080.
