6 Yoga Poses to Fix Kyphosis Effectively

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

1. Bow Pose
2. Garland Pose
3. Cow Pose
4. Cat Pose
5. Camel Pose
6. Bridge Pose

Here is the video to help you understand the step by step procedure to practice these 6 Yoga poses to manage Kyphosis

Bow Pose

How to do Bow Pose

Here is the step by step instructions on how to do Bow Pose

Step 1

• 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.

Garland Pose

How to do Garland Pose

Step 1

Squat with your feet as close together as possible.

Step 2

Stretch your thighs slightly wider than your torso.

Lean your torso forward and exhale

Fit torso snugly between your thighs

Step 3

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

Step 4

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.

Step 5

Stay in this position for around 20 seconds to 1 minute, then keep your knees straight inhale and stand into Uttanasana.

Cow Pose

How to do Cow Pose

1. 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.
2. Press down firmly through your hands.
3. Inhale and arch your back by lowering your belly, lifting your chin and sternum, and broadening your collarbones.
4. Keep the back of your neck long and your core slightly toned to find more movement in the mid and upper back.
5. To release the pose, return to a neutral spine.