6 Yoga Poses to Fix Kyphosis
Kyphosis is a condition resulting from the disorder of the spine
This kyphosis results due to an excessive outward curve of the spine
This condition results in an abnormal rounding of the upper back.
Here are the 6 Yoga Poses
- Bow Pose
- Garland Pose
- Cow Pose
- Cat Pose
- Camel Pose
- Bridge Pose
Here is the video to help you understand the step by step procedure to practice these 6 Yoga poses to manage Kyphosis
How to do Bow Pose
Here is the step by step instructions on how to do Bow Pose
- With supine position on the floor, set your feet on the floor.
- Then bend your knees
- Draw your heels as close to the sitting bones.
- Now, Bend your elbows and try to spread your palms on the floor just beside your head
- Your forearms must be perpendicular to the floor
- Your fingers need to be in a position pointing toward your shoulders.
How to do Garland Pose
Squat with your feet as close together as possible.
Stretch your thighs slightly wider than your torso.
Lean your torso forward and exhale
Fit torso snugly between your thighs
Press your elbows against your inner knees,
Get close your palms together in Anjali Mudra (Salutation Seal)
Now resist the knees into the elbows
This will especially helpful to lengthen your front torso
Press your inner thighs.
Stretch your arms forward, then swing your arms out to the sides and notch your shins into your armpits.
Now press your finger tips to the floor, or reach around the outside of your ankles and clasp your back heels.
Stay in this position for around 20 seconds to 1 minute, then keep your knees straight inhale and stand into Uttanasana.
How to do Cow Pose
- Begin in Tabletop with your hips directly over your knees and your hands slightly ahead of your shoulders, shoulder-distance apart. Your wrist creases should be parallel to the front of your mat.
- Press down firmly through your hands.
- Inhale and arch your back by lowering your belly, lifting your chin and sternum, and broadening your collarbones.
- Keep the back of your neck long and your core slightly toned to find more movement in the mid and upper back.
- To release the pose, return to a neutral spine.