Super yoga for erector Spinae stretch – Erector Spinae stretch

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Erector Spinae | List | Yoga Poses

Super yoga for erector Spinae stretch: In a healthy adult human, there is a total of 206 bones and all these bones help in giving a perfect shape to your body structure.

Have you ever seen a person whose body is not in shape? If you have seen then do you know why this happens?

This can be due to two reasons, firstly from birth or second due to a problem with the bone.

Have you ever noticed that the backbone of some people is light bent? Why does this happen and how to cure it or take precautions for it?

We will now learn about all these things in detail. Let me tell you that you have to do Erector Spinae stretch to cure it. (Super yoga for erector Spinae stretch)

What is Erector Spinae?

The Erector Spinae are a group of long muscles that is originated near the sacrum and that are perpendicular to the length of the back.

The muscle of the Erector Spinae are located on either side of the vertebral column and extend simultaneously to the spinal cord, thoracic and cervical sections.

Erector Spinae movement

Super yoga for erector Spinae stretch: The Erector Spinae moves vertically along the spinal vertebrae and serves to stabilize the cervical vertebrae from the lower back and enable flexion, rotation, and extension of the spinal cord.

Now we are going to tell you how you will stretch your Erector Spinae.

We will tell you some Yogasanas today by which you can stretch your Erector Spinae.

List of yoga for Erector Spinae Stretch

Now let’s know what yoga we are going to discuss today.

• Garudasana (Eagle Pose) with Vajrasana
• Prasarita Padottanasana (Wide-Stance Forward Bend)
• Balasana (Child’s Pose)
• Bhujangasana (Cobra Pose)
• Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Yoga for Erector Spinae Stretch

Garuda Vajrasana (Thunderbolt Eagle pose)

Super yoga for erector Spinae stretch: Garuda Vajrasana is a mixture of two famous yoga poses that is:

• Vajrasana
• Garudasana

Vajrasana comes from the Sanskrit word Vajra which means Thunderbolt and Asana which means Pose.

Garudasana also comes from the Sanskrit word Garuda which means Eagle and Asana which means Pose.

Steps of Garuda Vajrasana

• Sit in Vajrasana
• Keep your Spine erect
• Bring your both arms in front of you and parallel to the ground
• Bring your right elbow into the left and left elbow into the right.
• Then Bring your left palm in front of the right palm.
• Then join your palm and keep your thumbs pointing to the tip of your nose.
• Hold this position for 30 to 40 seconds
• Then relax
• Repeat this pose with your reverse arms

Benefits of Garuda Vajrasana

• It helps in improving focus
• It helps in reducing lower back pain
• It helps you to stretch Erector Spinae

Prasarita Padottanasana (Wide-Stance Forward Bend)

Super yoga for erector Spinae stretch: Prasarita Padottanasana or Wide-Stance Forward Bend is a forward bend pose in modern yoga as exercise.

The name comes from the Sanskrit word Prasarita which means Spread out, Pada which means foot, Uttan which means Extended, and Asana which means Pose.

Steps of Prasarita Padottanasana

• Stand straight on the yoga mat
• Keep your feet apart at least 3 to 4 feet
• Place your hands on your hips
• Push up with your feet and your heels, raising the inner arch of your feet
• Your chest should be expanded
• Exhale and gently bend your body above the buttock until it reaches almost parallel to the ground
• Keeping your arms straight with your shoulders, try to touch your fingers on the floor.
• Make sure that your leg is straight
• Inhale and keep your head straight
• Now exhale and incline forward. try to keep your back and head straight
• Maintain in this pose for 30 – 40 seconds. then relax
• Repeat this 2 – 3 times

Benefits of Prasarita Padottanasana

• It tones the abdominal organs
• It helps you to reduce back pain
• It strengthens and stretches your inner and back muscle
• It helps you to calm your mind
• It helps you to reduce stress

Balasana (Child Pose)

Super yoga for erector Spinae stretch: Child Pose or Balasana is a kneeling asana in modern yoga as exercise.

Balasana is a counter asana for various yoga poses. If necessary, and during pregnancy, the knees may be extended. The arms can be stretched forward in front of the head.

The origin of the name of this pose is from the Sanskrit word “Bala” which means “Child” and “Asana” which means “Pose”.

Steps of Child Pose?

• For doing child pose sit on a yoga mat in Vajrasana.
• Now, slowly inhale and lift both hands directly above the head. Don’t touch your palms.
• Now, slowly exhale and bend forward.

(Note: – Careful while doing this as you have to bend from the hip joint, not from the waist joint.)

• Keep leaning forward until your palms touch the ground.
• Now, hold your head on the ground.
• Now, you are completely in child pose or we say Balasana. Now you have to relax your body and have to inhale deeply and exhale.
• Combine the fingers of both hands as between them you have to support him by keeping the head.
• Now, put your head between your hands.

Be in this pose for 30 sec to 5 min then slowly release. This is the first round you have to do 3 to 4 rounds.

Benefits of Child Pose

• This yoga pose helps to stretches the hips, thigh, and ankles.
• This yoga pose is very beneficial for those who have back pain.
• It relieves back and neck pains.

Bhujangasana (Cobra Pose)

Super yoga for erector Spinae stretch: Cobra pose or Bhujangasana is a back-bending asana in modern yoga as exercise and hatha yoga. This yoga is the part of Surya Namaskar(Salute to the Sun)

The origin of the name of this pose is from the Sanskrit word “Bhujanga” which means “cobra” and “asana” which means “Pose”. 

How to do Cobra Pose?

• Lie down on the ground on your stomach.
• Now, place your palm under the shoulder.
• Stretch your back and keep your leg straight and keep in mind your legs should be close enough to each other.
• Now, inhale and lift your body upwards.
• Mind one thing that you should not stretch your waist much.
• Try to remain in this posture for 15-20 seconds
• Then exhale and return to the normal position. Now do this pose for 3-4 ties.

Benefits of Cobra Pose

• It helps to strengthen the spin.
• It also stretches the chest, lungs, shoulders, and abdomen.
• It stimulates the abdominal organs.
• It opens the heart and lungs.
• It increases body heat and destroys diseases.

Ardha Matsyendrasana (Half Lord of the Fishes Pose) 

Super yoga for erector Spinae stretch: Matsyendrasana or Lord of the Fishes Pose is a seated twisting pose in hatha yoga and modern yoga as exercise.

The name comes from the Sanskrit word Matsyendra one of the founders of hatha yoga whose name means Lord of the fishes, and asana which means Pose.

Steps of Matsyendrasana

• Sit on the yoga mat with leg stretch out
• Bend your left leg and place the left foot on the floor outside the right knee with the toes facing forward.
• Bring your right foot and foot on the left buttock
• Make sure your right heel should touch the left buttock and be outside your right foot on the floor
• Now hold your left leg with your right hand and keep the hand out of your left knee so that your right hand is close to your right knee.
• Now raise your left hand horizontally at shoulder level and stare at your fingers.
• Gently rotate your torso to the left with your hands, torso, and head.
• Now you should bend your left elbow and put the left hand behind the waist.
• Should rotate to the right side of waist behind the left hand
  Hold for 40 seconds. Then relax
• Repeat this with opposite legs and hands.

Benefits of Matsyendrasana

• It opens your shoulder, hips, and neck
• It increases the flexibility in your spine and hips
• It helps you to improve the digestion
• It tones and strengthens the abs
• It also helps your body to clean your internal organs

FAQs Related to yoga for Erector Spinae Stretch

Q. Best Erector Spinae muscle stretch?

Ans: Best Erector Spinae muscle stretch that can help you relieve back pain are as follows:

• Garudasana (Eagle Pose) with Vajrasana
• Prasarita Padottanasana (Wide-Stance Forward Bend)
• Balasana (Child’s Pose)
• Bhujangasana (Cobra Pose)
• Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Super yoga for erector Spinae stretch

Q. Which is the best lumbar erector stretch, thoracic Erector Spinae stretch?

Ans: The best lumbar erector stretch is as follows:

• Garudasana (Eagle Pose) with Vajrasana
• Prasarita Padottanasana (Wide-Stance Forward Bend)
• Balasana (Child’s Pose)
• Bhujangasana (Cobra Pose)
• Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Q. Where is Erector Spinae origin?

Ans: The Erector Spinae is originated near the sacrum and is perpendicular to the length of the back.

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Super yoga for erector Spinae stretch