Discover an easy pose in yoga to decompress your spine. This gentle sequence guides you from Ardha Siddhasana to Shavasana
Easy Pose in Yoga Ardha Siddhasana
Our first pose is Ardha Siddhasana. For this, bring your left heel closer to the pelvis and the right heel right in front of the left heel. Now you will see that in this pose, your spine will naturally elongate, it will become long, and you will get so much surface area to support your body. So this is a very good pose to decompress the spine.
If this seems difficult, then sit on a cushion. You will get a lift. In yoga, always modify, do not omit, so in this pose, clap your hands, and we will stretch the hands upwards. Now, here you should feel a stretch in the pectoral, and there should be a stretch in the triceps as well. See, you should not do the pose empty.
We should feel the stretch; only then is it beneficial. Take a deep breath. Now, if you bend towards the right, then you will feel a stretch in the left side body. Breathe, if you bend towards the left, there should be a stretch in the right side body. Take a deep breath.
You may feel tingling in the hands. This is a good thing. Blood flow will improve. Prana will move. Release. Leave your hands loose. Open and close the toes. Very nice.
Parivrita Ardha Siddhasana
Now we will take Parivrita Ardha Siddhasana. So here we will take a twist. So once again, extend your hands up. The right hand will go behind, and the left hand will come on the right knee. And here we are twisting from our navel. Look towards the back.
Twists are very beneficial for our gut health. They remove the dirt accumulated in the intestine. Change to the other side. The left hand will go behind. The right hand will come on the left knee. Twist and take a deep breath. Very nice. Release
Sal Bhujangasana
Now we will take the Sal Bhujangasana to support our back. So come on your stomach. Elbows will be on the mat in front of you. Hands are on the mat. Both legs are also on the mat. And we will open the chest. You will notice a gentle bend in the back.
The chest is opening. And take a deep breath here. If you sit for a long time, then this is a very good pose to decompress the spine. Bring a light smile to the face. You are practicing yoga sitting in your home. Appreciate yourself. Very nice. Now, from the right side, look back from the shoulder, and then from the left side, look back.
So you will feel the stretch in the muscles of both sides of the spine. Very nice. Come back to the center. And from here we will go to all forces. So the hands will come under the shoulders, and the knees will come under the hips. There is a hip width distance between the two knees. The knees are not together.
Bill Asana to Bidal Asana
Cat Cow Pose. So, with an inhale, we will look upwards. The stomach will go downwards, and with exercise, we will round the back. Look downwards. The tailbone will be tucked. Will go downwards. Inhale look upwards. Excel looks downwards.
If some of you have pain in your knees and you cannot do this pose, then you can take Seated Cat Cow. Sitting in Sukhasana, we will open the chest with inhale. Look up, and with Excel, we will round the spine, taking the support of the hands. Inhale. Excel Whatever pose you are in, release
Urdhva Hastasana
Urdhva Hastasana: Look upwards and keep your shoulders away from your ears, so your shoulders will open outwards. They will not stick to your ears. Take a deep breath here. Here also your spine is also getting decompressed. So this is a very good pose for back pain. It is a very good pose for posture. It is very beneficial for people who hunch. Take a deep breath . Very nice.
Uttanasana
With Excel, we will come to Uttanasana. Forward fold. Now, here you can keep the bend in the knees. No problem. M is to bring the chest to the chest. And we are taking a forward fold. Now, if your hands do not reach the mat. No problem. You can keep them on your feet. And breathe. Leave the body relaxed. You will feel the stretch in your hamstrings.
You will feel the stretch in the calf muscles. Enjoy it. The rest of the body should be loose. See, in yoga, you always have to remember. Body relaxed, deep breath, and calm mind. Bree, very good. Now, from here we will take the right leg back. And the back knee will come on the mat. The back foot will also come on the mat. The left knee will be at a 90° angle.
Anjani Asana
Take Anjani Asana. Inhale and move your hands up. You can put a cushion under your knees if you find it difficult. What is happening here? Your thighs are getting strengthened. Your calf muscles are getting strengthened. So later on, you will not feel pain in your knees.
This is a very good pose to protect your knees. Breathe. Do the same thing on the other side. Take your hands back to the mat. Take your left knee back. And your right foot will come in between your hands. Your right knee will be at a 90-degree angle.
Come up with an inhale. Take your hands up in Namaste pose. Breathe. This is a very powerful pose. You will feel very powerful inside yourself too. Very nice. Bring your hands back to the mat. Both knees will go back. Swing your legs to one side and come into Seated.
Paschimottanasana
We will take Paschimottanasana. So here, with inhale, we will take the hands up and fold forward with axel. Now, here also our aim is to bring the chest to the thighs. Do not round the back. Keep the ears away from the shoulders and then fold.
So you will feel a stretch in the hamstrings, that is, the connective tissue that connects the hips to the knees, and the calf muscles will also get stretched. So the more open your hamstrings are, the easier the other poses will be. The easier your movement will be day to day. So variant for mobility. You will feel a stretch in the back as well.
This pose is very beneficial for digestion, reproductive health for both men and [ women. Go a little further with Axel. Very good release.
Pawan Muktasana
The next pose is Pawan Muktasana. So friends, lie down on your back and hug your knees with your hands. Hold them. Now try to lift your head and bring it to your knees, and take a deep breath here. Do not hold your breath anywhere. Otherwise, your pose will be of no use. It removes air from the body. This pose is very beneficial for indigestion and also relaxes the mind. Release your head, and we will roll side to side here. Just relax while massaging the back. Very good. Release the legs. Take the hands to the side
Shavasana
Come and we will come to our final pose, Shavasana. Friends, it is very important to stay in Shavasana for 3 to 5 minutes
Asked Questions
1. I’m very inflexible. Can I still do these poses?
Absolutely! Yoga is not about being flexible; it’s about becoming flexible. Use props like cushions, blocks, and straps generously. The modifications provided (like sitting on a cushion in Ardha Siddhasana) are there for a reason. Honor your body’s starting point.
2. How often should I practice this sequence?
For best results, aim for 3-4 times a week. Even a short 15-minute daily practice is more beneficial than one long session once a week. Consistency is far more important than duration.
3. Why is Savasana so important? Can I skip it?
Please don’t! Savasana is where your nervous system integrates the physical work and the body moves into a state of repair and restoration. Skipping Savasana is like carefully preparing a meal and then not eating it. Always allow at least a few minutes for this final relaxation.
4. I feel a sharp pain in my knee during Ardha Siddhasana. What should I do?
Immediately back out of the pose. Sharp pain is your body’s signal to stop. You can try sitting on a much higher prop (two cushions instead of one) to see if that relieves pressure. Alternatively, simply sit cross-legged (Sukhasana) or even sit in a chair with both feet flat on the floor. The goal is a tall spine, not a specific leg position.
5. What are the main benefits of twists like Parivrtta Ardha Siddhasana?
Twists are fantastic for aiding digestion and promoting detoxification by stimulating the internal organs. They also increase spinal mobility, relieve tension in the back, and can improve circulation throughout the torso. Always remember to twist gently and without force.