Yoga For Spinal Cord Strength

This yoga pose for spinal cord strength has great benefits apart from strengthening spinal cord.


Hi ūüôā How is yoga going on? Hope you are enjoying yoga.

Today I am gonna discuss an asana which is very powerful in enhancing the spinal cord strength.

Practice this yoga pose after these:

  1. yoga for lower back— Never strain yourself while practicing nay yoga pose. Do only how much you can and how much time you can hold the pose. Never ever strain your body.
  2. Yoga for lower back, 2nd pose
  3. Third asana in sequence
  4. For spinal cord strength
  5. 2nd asana in sequence

One asana or yoga pose never give better results. You need to practice sequence of yoga asanas everyday to see better results.

Here is one more yoga pose called setu bandhasana which helps in spinal cord strength. This pose is also known as Bridge pose.


Benefits of setu bandhasana:

  • It strengthens back and gives good stretch to neck, chest and hips too.
  • It improves blood circulation and digestion.
  • It gives relief from any menstrual disorders, menstrual pains and also from high blood pressure, asthma.
  • It reduces thyroid problems.
  • If you are feeling stress, anxiety and depression then you should definelty do this as this asana gives relief from all those as it calms your brain.
  • It also helps in weight loss.¬†




  1. Get your yoga mat and lie down flat on your back where your arms at your sides and palms facing down
  2. Now, bend your knees and keep your feet flat.
  3. Place your hips distance apart and parallel to each other.
  4. Bring your feet close to buttocks as much as you can, don’t overdo.
  5. Keep your arms at your sides and palms facing down.
  6. Now, inhaling, slowly lift your back as much as you can like in the above image.
  7. Support or balance your weight with arms, shoulders and feet.
  8. Feel the lifted up back and see that your thighs are parallel to each other.
  9. Lift your hips as high as possible. Don’t overdo you can slowly improve through practice.
  10. Take 10 normal breathings in this position.
  11. Exhaling, slowly come down and lie in a relaxed manner.
  12. Repeat this asana for 5 or 10 times.

Note: If you had recent neck injury and back injury, avoid this pose. If you had lumbar spinal fracture and if it happened 2 years ago, then you can do this pose as I could do comfortably. I started doing this after 1 and half years of my spine fracture. If you are suffering from chronic lower back pain, yes you should definelty do this every day.

If you have any queries or suggestions or any other, you can contact me.

Yoga For Spinal Cord Strength And Lower Back Pain

Salabhasana or grasshoper yoga pose can enhance spinal cord strength and gives relief from lower back pain

Well, who doesn’t want a healthy life?

If want, proper steps have to be taken. Diet and exercise are the two key essentials for a balanced healthy life. Exercise helps in keeping both mind and body healthy where as proper diet supplements it.

Yoga works as the best medicine in healing all health problems. If there is some problem in spinal cord, its not even possible to take breath. This is from my personal experience. After my spinal cord fracture, I faced severe trouble in taking breaths. Yoga has become my close friend that it takes care of my health.


Lower back pain is a very severe issue and only sufferers know how it feels.Yoga is for every person. Even if you are healthy now, do exercise or yoga everyday so that no health issue can reach you in the future.

This is one of the effective yoga asanas that can improve spinal cord strength. It is called salabhasana which has names like grasshopper pose or locust pose.

Salabhasana or Grasshoper pose:

Benefits of this yoga pose:

  • It stimulates internal organs all over the body.
  • It is the perfect yoga asana as it strengthens spinal cord, thighs, shoulders, pelvic arms and hips.
  • If you are looking to reduce weight this asana has a miracle power over it.
  • It also relieves you from stress and depression.
  • If you have chronic lower back pain, you should definelty do this to get rid off pain.
  • It also removes indigestion, constipation problems.

Special Note:

If you had lumbar spinal cord injury or fracture, you too can do this pose only after practicing previous asanas I discussed for 3 months. I personally got benefited. All the yoga asanas I am discussing here helped me to stand and sit for more time. It helped in strengthening my spinal cord.


Image Ref


  1. Get yoga mat and lie down on your belly and place your chin on the floor.
  2. Place your toes on the floor where knees touching to the ground.
  3. Place your hands under thighs, inhaling lift your LEFT leg upwards as high as possible without bending your knees. your right leg should rest on ground. your chin remain on ground(look image for reference)
  4. Take 10 normal breathings in this position.
  5. salabhasana_half_locust_pose_tkznbo
  6. After 10 normal breathings, exhaling slowly put your left leg down.
  7. Turn your face to right side (right cheek on the ground)and relax, take deep breathings.
  8. Now, again place your hands under thighs, inhaling lift your RIGHT leg upwards as high as possible without bending your knees. your left leg should rest on ground.
  9. Take 10 normal breathings in this position.
  10. After 10 normal breathings, exhaling slowly put your right leg down.
  11. Turn your face to left side (left cheek on the ground)and relax, take deep breathings.
  12. Now, again place your hands under thighs, inhaling lift BOTH LEGS upwards as high as possible without bending your knees.
  13. Take 10 normal breathings in this position.
  14. After 10 normal breathings, exhaling slowly put both your legs down.
  15. Lie in a relaxed manner and take deep breathings.

In the initial days,I should say for 1 week you may not raise leg as high as possible. But slowly it will improve.

Never Strain. Never over do. Practice how much you can.Gradually you will see changes and also improvements.

If you like the post, please don’t forget to share with your friends ūüôā If you have any doubts while doing asana, leave a comment or contact me¬†here. I will surely respond to every message.

Yoga Poses For Spinal Cord Strength

Looking for spinal cord strength? Try this yoga pose

Spinal cord is one of the main body parts. If something damage occurs, it effects entire body parts. It stops sending brain instructions to legs and make it paralyzed. If spinal cord is not healthy, it is highly discomfort to take even breath.

If lower back pains, it won’t allow to sit, walk and dance. To travel the world or to pursue dreams, health is more important than wealth. May be this is the reason, our ancestors said, Health is wealth.

I know how it feels as I have been suffering from terrible lower back pain after my spinal cord fracture. I am glad yoga is helping me a lot in recovery. So, wanted to help others too.

I discuss so many yoga poses exclusively for spinal cord strength and to get rid of lower back pain. I do discuss some yoga poses for knee joints, ankles, wrists, weight loss etc….Hope you are following with every post and practicing daily. You can mail me for any queries and I will be glad to help you.

Butterfly pose is one of the very crucial Asanas to cure lower back pain. I personally got benefited and so only sharing with all of you. One asana won’t cure all problems, it’s the sequence of yoga poses helps in getting relief from pains.¬†All these Asanas has to be done in the same order. Doing in zigzag order is not recommended.¬†So, follow the Asanas from first to till now in the same order I posted.

If you are suffering from severe lower back pain and knee joints pain, then this asana surely helps you in getting rid of that pain. Hope you are following from this Ankle rotation asana and practicing sequentially.

More Benefits of Butterfly pose:

  • If you are suffering from irregular bowel movements, this asana works miraculously
  • Apart from it to those who have menstrual disorders and discomfort can greatly benefit from it.
  • It gives strength to stand and sit for long hours.
  • For the ladies who are pregnant, doing this asana daily till the late pregnancy gives smooth delivery.
  • It gives relief form sciatica pains.
  • It strengthens the leg and thigh muscles.

Practice yoga in same timings everyday.

let’s see the process for the butterfly posee



Image Ref


  1. Sit straight on the floor with erect spine and bend your knees by bringing feet as close as possible. Try to touch the soles of your feet each other. (Like the above image)
  2. Hold your feet tightly with your hands.
  3. Now take a deep Inhale and place your hands on both feet.(Like in the above image)
  4. Exhaling move your knees up and down.
  5. Keep breathing normally and start flapping like a butter fly by bringing thighs up and down slowly. Start slowly and increase speed gradually.Remember, spine should be erect during the whole process. This is very important.
  6. Repeat the process for 50 times. While doing the process, do mental counting. Initially it’s not possible to do 50 times. Start with 10 and ¬†by practicing daily it goes automatically up to 50.
  7. Don’t overdo, do as much as you can. If you can do only 10 times then it’s okay. Don’t over strain.¬†This is very important.

keep your awareness on upward and downward movement of the knees.

Poorna Titali Asana:


Image Ref

Process is same as above except that you need to bring knees little more up by bringing your feet close to pelvis and then start flapping knees up and down just like in the above process. ¬†Don’t over strain, do how much you can

Keep breathing normally while doing this exercise. Once finished, take deep breathings and relax. observe your internal changes.

Caution: If you had spinal injury and if you have trouble in moving your lower body then start from here.

If you have any suggestions or doubts or anything, you can contact me

Kneecap Contraction- Yoga For Knee Joint Pains

Kneecap contraction yoga helps a lot in giving relief from knee joint pains. Try this for 1 month and check results for yourself.

Kneecap contraction yoga is very effective in giving relief from mild pain as well as chronic knee joint pains.

Knee joint pains is one of the common problem that most of the people face it. Every person face knee joint pains at some point of time in life. There are several reasons for the knee joint pains.

For some knee hurts even when they go for a walk or climb stairs. Some feel pain when they sit for long hours.Usually the pain in knee region increases slowly. So, it is very important to give proper exercise to it.

If the pain is mild, for sure kneecap contraction yoga helps you but if it is highly severe that you are unable to bear and if the pain lasts for 24 hours, then consult doctor. After taking treatment for some days, you can do this yoga asana.

Even if you don’t experience any pain in knee joints, doing this yoga pose increases strength in the knee muscles. So, that in future too, you won’t face any problem.


Benefits of Knee Cap Contraction:

  • Doing the regular practice of ¬†kneecap contraction helps not only in giving relief from knee joint pains but also strengthens thigh muscles.
  • It prevents arthritis pain.
  • If you are suffering from arthritis pain, then by daily practicing this kneecap contraction along with other asanas I mentioned will give you relief from pain. It slowly reduces excess fat in thigh and hips area too.

Fix Proper Timings:

As I said earlier in my post, practice yoga in a scheduled time daily. Never skip the allotted time you kept for yoga. Perseverance and determination are very important.

Before starting the yoga, it is highly advisable to fix the timings. I mean, at what time you want to do daily. The best time could be in early morning. I do from 7 to 8:15 daily. You can choose your convenient time.

If you want to start practicing in the morning, it is highly recommended to wash mouth and face.

Get the yoga mat and sit on it by resting your hands on back.




1. Set the legs little apart and straight. like this

2. Inhaling, Contract the muscle surrounding the right knee, drawing the kneecap back towards the thigh.

3.  Maintain the contraction for 3 to 5 seconds. Hold the breath.

4. Exhaling, Release the contraction and let the kneecap return to its normal position.
5.  Practice this for 10 times. While doing so, do mental counting and observe breathing pattern.
6.  Repeat this with left kneecap for 10 times. Again with right kneecap for 10 times.
7.  Then perform it with both the kneecaps together for 10 times.

Relax… normal breathings.

Breathing Pattern:    Inhale while contraction and then hold the breath.
                                        Relax the knee muscles while exhaling.

If you are suffering from severe lower back pain and knee joints pain, start from this Ankle rotation asana and follow sequentially.

If you had spinal injury and if you can’t move your legs then start from here.¬†

If you have recent injury in knee cap region, avoid this pose.

If you have any doubts while performing any asana, you can always contact me. If you have any suggestions or any comments(positive or negative) or any request, you can mail me. I will reply to each mail ūüôā

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