BIKRAM’S SPINE STRENGTHENING SERIES AND BACK PAIN
If you are a Bikram Yoga practitioner, you know when you hear “Spine Strengthening Series”. However, for the non-Bikram Yogis, here’s a recap. The Spine Strengthening Series is part of Bikram’s Beginning (Hatha) Yoga Series and includes the following postures (or asanas):
1. Cobra Pose
2. Locust Pose
3. Full Locust Pose
4. Bow Pose
You either love them or hate them….but here’s why you need to DO them!
New research has shown that spinal extension often decreases symptoms of lower back and leg pain often caused by a herniated or bulging disc (which creates pressure on nerve roots causing pain radiating down the buttocks and legs).
These four postures all include elements of spinal extension – or back bending – by lifting the lower extremities (legs), the upper extremities (arms, shoulders), or both.
How does spinal extension help lower back pain? It may seem counter-intuitive, since we associate spinal extension negatively with “scrunching” or compressing the lower back.
But consider that when vertebral discs bulge out, they often bulge backward (posteriorly). Spinal extension wedges open the front of the disc and allows the disc fluid to resettle into its normal forward position. This helps push the disc back into its original position and can diminish the intensity or extent of lower back or leg symptoms.
These postures all help stabilize and strengthen your core abdominal and lower back muscles through the contraction of your paraspinal muscles that support either side of your spine. This helps prevent future injuries.
Love them or hate them, the postures of the Spine Strengthening Series are one of the best things you can do to maintain a lovely, healthy back!
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