Backbone Asanas

Back pain is one of the most common reasons, people go to the doctor or miss work, and it is a leading cause of disability worldwide. Improper handling of backbone and in absence of asanas doing on regular basis, backbone develops a number ailment. Back pain can range from a muscle aching to a shooting, burning or stabbing sensation. The various back problems crop up due to its mishandling & not doing practices to keep its flexibility. Indian yoga system provides several asanas (postures) which help in maintaining backbone in proper health. A flexible spine is often a clear indicator of good health, while a rigid spine often signifies poor health. A few asanas are discussed hereunder to massage abdominal organs concerning digestion, reproduction and elimination.

1. Ardha Bhujangasana (Sphinx Pose) – Lie flat on the floor, face downwards, extend the feet so that the heels and soles face upwards, rest the forehead on the ground, bend the arms and place the forearms flat on the floor, place the palms downwards on each side of the head, exhale deeply, then inhale deeply and slowly raise the head & shoulders by bringing upper arms in vertical position, the elbows remain on the ground. Stay in that position & hold the breath. Exhale while lowering the body. Movement is synchronized while breathing. Back should be relaxed always. Repeat. It is good for flexibility of the backbone.
2. Bhujangasana (Cobra Pose) – similar to Ardha Bhujanasana. In this, head is raised & slowly bent backward, hands are straightened including elbow. Limitation – People suffering from peptic ulcers, hernia, and intestinal tuberculosis or hyperthyroid should not do this asana. This asana increases flexibility of backbone, improves functioning of thyroid, kidneys and the adrenal glands, massages abdominal organs and pelvis such as stomach, pancreas, liver, gall bladder, sexual and eliminative organs.
3. Triyak Bhujangasana (Twisting Cobra Pose) – Benefit as from Bhujangasana. Twisting the body & head slightly to the right while doing Bhujangasana, twisting the body & head to the left side. Breath normally.
4. Shalabhasana (Locust Pose) – In this, lie flat on the ground, face downwards, legs straight with feet together, arms besides the body or under the body, palms face downwards, chin in contact of the ground throughout the practice, shoulders as near the floor as possible, breaths deeply, and raise both legs, retaining the breath in raised position of legs, then slowly lower the legs and exhale. People suffering from high BP or thrombosis should take care. This asana stimulates the whole autonomic nervous system, particularly the parasympathetic outflows. The asana is found useful for relieving sciatica and mild forms of slip disc.
5. Ardha Shalbhasana (Half Locust Pose) – Same as Shalabhasana except that it is done by raising each leg alternately. This is a great help in removing constipation. 
6. Kandharasana (Shoulder pose) – Lie flat on the back, bend the legs at knees and place feet so that the heels are near or touching the buttocks, the feet be flat on the floor, slightly separated, grasp the ankles with the hands, relax the whole body, breathe deeply, while holding the breath raise the buttocks and arch the back upwards, try to push navel & chest as high as possible, body is supported by the feet, arms, shoulders & head, this is final pose, stay in final pose till comfortable, slowly lower the body with exhalation, repeat. The asana is useful for spinal defects.
7. Halasana (Plough pose) – Lie flat on the floor, facing upward, legs should be straight & together, relax, breathe deeply, raise the both legs vertically by using abdominal muscles, then fold the legs over top of the head, as legs are raised, buttocks & hips should be raised, gently lower the feet towards the ground behind the head, if possible touch the toes to the ground, hands can be flat or folded behind the back, stay in this (final) pose till comfortable, breathe slowly & deeply, sequence of the return is the reverse.  
8. Pada Hatasana (Forward bending pose) – it standing paschimottanasana. Stand upright, relax whole body, inhale deeply, bend the forward while exhaling, at the end of exhalation head & trunk should point towards floor, head should as near as possible to the knees, breathe normally, try to hold back of ankles, if not possible calves, keep legs straight, stay in that position, raise the head & shoulders forwards & upwards as high as possible, head & shoulders to be raised as high possible & lower & middle part pulled downwards to stimulate spine, hold the breath during this, final pose, release breathe out, repeat, return to starting position. Coordinated breathing with physical movement. People suffering from slipped disc, heart problems, high BP, abdominal hernia and severe sciatica, should not do.
9. Variations – Pada Angushthasana (Tiptoe pose) – holding of big toes or placing hands under the front of the feet. Utthitajanu Sirshasana (Upward facing head between knees pose) – in Pada hatasana, while exhaling wrapping the arms horizontally around the back of knees, elbows pointing outwards, face looking backwards & upwards. Dynamic pada hastasana (Dynamic forward bending pose) – before pada hastasana, raise the arms above the head, leaning backwards slightly.   
10. Mukta Hasta Merudandasana (Rocking horse pose) – Sit on the floor with the back straight, fold legs so the knees are near chest, bend the arms at the elbows, clench the fists & place them near the knees, breathe in deeply, lean backwards while simultaneously straightening & raising the arms & legs, keep the fists in contact or near the knees, this is final pose, whole body should be balanced on the buttocks, hold the breath in final pose, stay as long as comfortable, then lower & bend the legs into the starting position, round one, repeat. People suffering from slipped disc, heart problems, high BP, abdominal hernia and severe sciatica, should not do.
11. Merudandasana (Spinal column pose) - Sit on the floor with the back straight, place soles of the feet flat on the floor in front of the buttocks, about half a metre apart, hold the big toes with thumbs & index fingers, breathe deeply, lean back & straighten the two legs simultaneously try to separate the legs as much as possible, final pose, raise the legs as high as possible, hold the breath till comfortable, return to the starting pose, round one, repeat. People suffering from slipped disc, heart problems, high BP, abdominal hernia and severe sciatica, should not do.
12. Utthita Hasta Merudandasana (raised hand and spine pose) - Sit on the floor with the back straight, fold legs so the knees are near chest, bend the arms at the elbows, hold the big toes with thumb & index fingers of each hand, breathe in deeply, lean backwards while simultaneously straightening the legs & keeping them together, the arms & legs should be straight and together, whole body should be balanced on the buttocks, hold the breath in final pose, stay as long as comfortable, then lower & bend the legs into the starting position, round one, repeat. People suffering from slipped disc, heart problems, high BP, abdominal hernia and severe sciatica, should not do.
13. Nirmalamba Paschimottanasana (unsupported back stretching asana) – it is possible with flexible spine. Sit on the floor with the knees bent, breathe deeply, raise the feet, try to straighten the legs, maintain balance, hold the feet with the hands, adjust so that you are balanced, breathe out, then breathe in deeply, try to pull head near knees, this is final pose, hold the breath till comfortable, lower the legs to the starting position, relax, one round completed, repeat. People suffering from slipped disc, heart problems, high BP, abdominal hernia and severe sciatica, should not do.
14. Meru Wakrasana (Spinal twist) – Sit on the floor with legs stretched out in the front, place both the hands outside of right buttock, lift the left foot off the floor and place it on the outside of the right knee, gently twist the spine & place the right hand further behind the back. Again, relax the spine. Then return the starting position. Repeat on the left side the body. It helps in relocating displaced vertebrae and tones all the nerves within and surrounding the spine.
15. Vyaghrasana (tiger pose) – kneel on the floor, feet and knees slightly separated, lean forward, place both hands flat on the floor, palms downwards, slowly bend the right leg & swing the thigh up to the chest, arch the back upwards & bend the head near the upcoming right knee, breath out, then slowly inhale & move the right leg backward & upward of the body, keep right foot off the ground & pointing upward, try to bring the back of the head as near as possible to the right toe, hold the breath, exhale while bending in the original position, repeat it with left leg.
16. Ardha Matsyendrasana (half spinal twist) – named after great yogi Matsyendranath. Sit on the floor with both legs stretched forward, make the trunk straight and vertical as comfortable, bend the right leg & place the right foot on the outside of the left knee, sole flat on the ground with the ankles in touch with the side of the left knee, the foot & toe point forwards, place the left hand on the left side of the body, fold the left leg backwards to the right, place the left heel so that it is in contact with the right buttock, try to grasp the right ankle with the left hand, don’t strain, the left arm be adjusted so that it is straight & so that the back of the arm is in contact with the right knee and calf, the right knee be as close as possible to the left armpit, push the right thigh towards the abdomen, place the right arm behind the back, pushing the hand either towards the top of the spine or towards the outside of the left thigh, inhale deeply and then exhale slowly twist the trunk further to the right as much as comfortable, stay in final position for some time, then return to starting position & straighten both legs. Repeat it by twisting the body to the left. It should be practised after most other asanas. People suffering from peptic ulcers, hernia or hyperthyroidism should not do it. People who suffer from sciatica or slipped disc may gain much benefits from this asana. This asana contributes in bringing the spinal muscles and nerves into optimum health, reduce tendency of adjoining vertebrae to fuse together and help in treatment of backache, neckache and headache as well as general body stiffness.
17. Poora Matsyendrasana (Full spinal twist pose) – it has same benefits as ardha matsyendrasana.  Process - named after great yogi Matsyendranath. Sit on the floor with both legs stretched forward, make the trunk straight and vertical as comfortable, place the left foot on the right hip joint, as near the side of the waist as possible, left thigh to remain flat on the ground, carefully twist the spine to the right hand side, try to place the left armpit against the right side of the raised knee, if possible grasp the right ankle with the left hand, , straighten the left arm and line it up with right calf, place the right arm behind the back, this is final pose, twist the head to the right, close the eyes, breathe slowly, stay in the final pose as long as comfortable, return to the starting position, relax all muscles, repeat the process in the opposite direction. For counterpose, sit legs stretched in the front.

 
Reference: A systematic Course in the Ancient Tantric Techniques of Yoga and Kriya – by Swami Satyananda Saraswati.