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Indian Express
a day ago
- Health
- Indian Express
Yoga expert urges caution against these 5 asanas: ‘Not worth knee trouble…'
Yoga, known for its myriad benefits, is considered a safe way to enter the fitness space. From improving metabolism, reducing stress, regulating sleep, and increasing flexibility, practising yoga consistently can shape you into a better person. Yoga trainer Anadi Sharma said that while most yoga poses are safe, some ask for more care and awareness, especially if you're practicing solo or just starting. Here are 5 poses you should be aware of: Headstands: They are powerful but demanding. If your neck and shoulders aren't strong and stable yet, you can skip them or build up gradually. Shoulder stands: Tricky to align properly. Without enough prep, they can stress your neck or compress your spine. Plow pose: A deep spinal stretch, but one that can easily overdo it for the lower back. Full lotus: Beautiful, but not worth knee trouble if your hips aren't open. Ease in, or modify. Wheel pose: This one is like a dramatic backbend—great when you're warm, risky if you're not. Remember, these yoga asanas aren't 'bad' —they need time, patience, and sometimes the guidance of a good teacher. 'Go slow. Your body will thank you,' he said. According to Himalayan Siddhaa Akshar, founder of Akshar Yoga Institutions, here are a few yoga asanas to get you started as a beginner: Tadasana is the simplest yoga pose, in which you stand straight. Tada means 'mountain,' so it is also known as the mountain pose. There is no risk associated with practicing it; however, pregnant ladies should avoid this posture since they might lose balance. 'This asana lengthens the spine, opens up the chest, enhances posture, and gently tones the muscles in the thighs, buttocks, and legs. Performing the asana regularly also enhances focus and attentiveness, and alleviates sciatica and flat feet,' he added. A variation of Tadasana, this basic standing balancing pose creates awareness of body balance in an individual. However, senior citizens and pregnant women should avoid this pose. If you have knee problems, stand with your feet hip-width apart and your knees slightly bent. 'Beginners should stand with their backs against a wall and try to keep their bodies as straight as possible,' he advised. Also known as 'Raised Hands Pose,' it is a full-body stretch most often done as part of the Sun Salutation sequence. This pose improves posture, strengthens the legs, and provides a full-body stretch. The Sanskrit word 'kati' means waist, and 'chakra' means wheel; hence, we call it Waist Rotating Pose. However, it is commonly known as Standing Spinal Twist as it involves the movement of the waist. This yoga pose helps tone up the waist, hips, back, neck, and shoulders, making them more flexible. It also aids in managing body weight, is suitable for back stiffness, and proper posture. However, the expert suggested that people with health issues like spinal problems and hernia, along with pregnant women, avoid doing this asana. Also referred to as the Tree pose, those new to the practice, especially elderly people, should perform this pose with support. It aids in the flexibility of the spine and hips, improves the balance of the legs, and overall stability. It is also suitable for sciatica and back pain. Akshar said, 'Avoid this pose if you have any injuries to your lower body, hamstrings, and ankles. In case of dizziness or vertigo, please practice with caution,' concluding that it is a great pose for women to practice during pregnancy as it eases pain and helps in a smooth delivery.
Indian Express
14-06-2025
- Health
- Indian Express
‘Agar aapke muscles strong nahi hain…': Bhagyashree reiterates the importance of spinal stability and good posture as one ages
The latest installment of Bhagyashree's 'Tuesday Tips' on Instagram delves into spinal stability, which is crucial in strengthening back muscles and improving posture. As part of the same, the actor shared three exercises she regularly does in her home gym to stay fit and healthy. 'Agar aapke muscles strong nahi hain, bone density ko barkarar rakhna mushkil hota hai (If your muscles aren't strong, it becomes difficult to maintain bone density),' she said in the video, adding that it is imperative to exercise along with increasing one's calcium intake to prevent osteoporosis. 'As you age, the fear of falling down and breaking your bones increases with decreasing bone density. The way to keep osteoporosis at bay is to keep working those muscles, helping to lubricate joints by increasing calcium and collagen intake. But more essentially exercising, because that is what will increase bone-building cells and reduce the porosity of bones,' she captioned her post. Talking about the importance of strengthening back muscles, yoga expert Anadi Sharma said spinal stability is foundational in yoga — it supports physical balance and energetic alignment. 'A strong, stable spine is key to maintaining good posture, preventing injuries, and allowing free flow of breath and prana,' he explained. According to him, the exercises Bhagyashree practices — planks, glute bridges, and dynamic stretches — mirror many asanas that engage the core and back. These movements strengthen the deep stabiliser muscles around the spine, improve posture, and help the body remain centred throughout daily activities. For anyone living a sedentary lifestyle, they're incredibly effective in realigning and re-energising the spine. Further shedding light on spinal stability, fitness expert Deepika Sharma said it goes beyond just a stiff back or six-pack abs — it's about integrated control. 'Your spine is the central pillar of your body, designed for mobility, not rigidity, but it also needs support from the surrounding musculature to function safely under load, stress, or repetitive use,' she shared. • Neuromuscular control — your brain's ability to fire the right muscles at the right time • Co-contraction of core muscles — especially the transverse abdominis, multifidus, and pelvic floor • Dynamic adaptability — the spine's ability to stay stable even during movement or sudden force Sharma said that it's not just about back health, but an effort to improve posture, athletic performance, injury resilience (especially for the lower back and hips) and even breathing and digestion by improving core pressure regulation. Planks activate the deep core muscles (not just rectus abdominis), promote isometric stability (your body resists movement, which trains endurance in spinal stabilizers) and can be progressed easily: forearm planks, side planks, plank with arm lifts, etc. A strong plank results in a spine that can handle load without compensation or collapse. Glutes are essential stabilizers for the pelvis, which directly supports spinal alignment. It helps combat anterior pelvic tilt, often caused by long hours of sitting and strengthens posterior chain (glutes, hamstrings) without spinal compression. Weak glutes means lower back overwork means pain and compensation patterns. Improve joint mobility in hips, shoulders, and thoracic spine — reducing compensatory strain on lumbar spine, and preps the nervous system for safe movement by activating stabilizing muscles through range of motion. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
