6 Yoga Poses to Fix Lordosis Effectively

6 Yoga Poses to Fix Lordosis

6 Yoga Poses to Fix Lordosis

Lordosis is a condition resulting from the disorder of the spine.

Lordosis is due to the inward curve of the lumbar spine (lumbar spine is the region of the back bone just above the buttocks).

Usually, Lordosis is normal to certain degree of extent. 

Here are the 6 Yoga Poses to Fix Lordosis Effectively

  1. Full Plank Pose
  2. Plow Pose
  3. Wind Removing Pose
  4. Standing Forward Fold
  5. Downward facing Dog Pose
  6. Half Boat Pose

Here is the video illustrating the step wise instructions of all the yoga poses to Fix Lordosis

Lets learn how to do these 6 Yoga Poses to Fix Lordosis

Full Plank Pose

For this Full Plank Pose, it is highly recommended to be aware of their breathing especially for the Beginners.

How to do Full Plank Pose

Step 1

  • Begin with downward facing dog pose
  • Now inhale and position your torso forward
  • Make sure your arms are perfect perpendicular to the floor
  • The torso must be parallel to the floor
  • The shoulders needs to be directly over the wrists

Step 2

  • In the second step, slowly press your arms inward and place firmly the bases of your index fingers into the floor.
  • Then, place your shoulder against your back
  • Now spread your shoulders slightly away from the spine.
  • Also spread your collarbones away from the sternum.

Step 3

  • Face your front thighs up toward the ceiling
  • At the same time resist your tailbone towards the floor
  • Raise your head away from the back of the neck
  • Now look straight down at the floor

Step 4

  • This Full Plank Pose is one of the 10 poses in the Surya Namaskar.
  • This pose can be performed individually for a duration of 20 seconds to 1 minute.

Plow Pose

How to do Plow Pose

  • Begin with Salamba Sarvangasana 
  • Now lower your feet to the floor from the hips
  • Then lie on your back with your upper back on a folded blanket
  • Make sure your head is resting on the mat, so the blanket ends in the hollow of the neck.
  • Draw your lower belly into your spine as you exhale,
  • Then firm your back into the floor
  • Now inhale and press your arms into the floor
  • Lift your legs over your head towards the floor
  • Stretch out through the heels.
  • Bring your shoulders towards each other
  • Place your chin little up and keep your hands on your lower back for support.
  • Stretch your spine, tailbone pointing towards the ceiling, and hips over your shoulders.
  • Stay like this for 5 to 10 breaths.
  • In order to come out of the pose, release your hands and bring your arms back on the floor next to you, palms down and roll out of the pose as you exhale.

Sources

Best Exercises for Lumbar Lordosis

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