One of the most beneficial yoga poses to maintain a healthy spine is Marjari - the cat posture. Practise it daily and notice how good your back feels!

Technique: Sit kneeling on the floor with hips on heels. Inhaling raise the arms to shoulder level and lift up onto the knees. Exhaling bend forward, bring the palms to the floor under the shoulders and arch the back upward like a cat. Inhaling concave the back and raise the head. Repeat this movement ten times, arching and concaving the back in coordination with the breath - breathing in when the head is up and the back concaved, breathing out when the back is arched upwards. Then lift up onto the knees and return to the starting position of kneeling, sitting on the heels.
Benefits: Helps to mobilse the vertebrae, relaxes back muscles, strengthens digestion and encourages deep breathing.
Reference: Yoga in Daily Life – The System by Paramhans Swami Maheshwarananda
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