Yoga for Healthy Spine

Swami Ramdev

“Yoga has been used for thousands of years to promote health and prevent disease, and many people with back problems have found yoga to provide several benefits. Studies have shown that those who practice yoga for as little as twice a week for eight weeks make significant gains in strength, flexibility and endurance, which is a basic goal of most rehabilitation programs for back pain.”


Shalabhasana, the locust pose, is the seventh of the 12 basic postures of hatha yoga, and one of the back-strengthening exercises. The main benefits of this asana are to build strength and flexibility of the back.


  • Builds strength in the muscles of the lower back.
  • Increases flexibility in the back.
  • Especially recommended for relieving sciatica and pain in the lower back.
  • Massages the internal organs.
  • Improves digestion.
  • Strengthens the arms and shoulders.
  • Stimulates Swadhisthana chakra.
  • Increases the digestive fire.
  • Improves concentration.

Salabhasana 1

  1. Lie down on your stomach and place both the hands below the thighs.
  2. Inhale and lift the left leg up, the leg should bend at the knee. The chin should rest on the ground. Remain in this position for 10 to 30 seconds. Do 5 to 7 repetitions.
  3. Do similarly with the right leg and then with both the legs for about 2 to 4 times.

Salabhasana 2

  1. Lie down on your stomach and lay the right arm straight in front and keep the left hand on the waist at the back.
  2. While inhaling, lift the head and right arm. And lift the left leg above the ground level.
  3.  Remain in this position for some time and then very slowly, come back to normal position. Similarly repeat this exercise with the left side.

Salabhasana 3

  1. After the previous asana, take both the hands towards the back and clasp them at the wrist. Inhale and lift the chest up as much as possible. Then slowly lift both the legs. While exhaling come back to the original position.

Vipreet Naukasana

Lie down on your back and stretch both the arms in the front. The legs should join together and should be straight. The feet should be stretched. Inhale and lift the body from both sides. The legs, chest, head and hands should be above the ground. Repeat this 4 to 8 times.


    • It is beneficial for all the diseases of the spine.
    • It strengthens the navel area.
    • It gives relief in the case of flatulence (gas).
    • It cures sex diseases and weakness.
    • It reduces the fat of the stomach and waist.
    • Females should not do this asana.


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