Let’s face it, most people have sedentary desk jobs that train their spines to stay rounded and weak, creating an unsightly hunch back, naturally permitting the chest to collapse inwards and making one appear short and heavier.

A strong and healthy spine not only corrects your alignment and improves your posture, but it significantly reduces the risk of injuries by strengthening your mid-section along with your core.

With that in mind, indulge in these yoga asanas on a daily basis to keep your spine limber and flexible, and bounce-back from those back injuries, spasms, and pulls that could be hampering your full-range of motion and causing muscle soreness.

Ardha Chandrasana, Or The Half Moon Pose

Step 1: Stand with your feet together, heels and toes touching.
Step 2: Contract your legs and hips, keep your chest lifted, spine straight, shoulders rotated and back relaxed.
Step 3: Move your right hand forward—a few inches from the toes of your right leg, exhale and press your right hand and right heel into the floor for balance.
Step 4: Lift your left leg parallel to the floor.
Step 5: Raise your left hand. It should be aligned with your right hand. Bear your weight on the right leg. Look up at your fingers. Stay in this pose for a few seconds.

Urdhva Dhanurasana, Charkrasana, Or The Wheel Pose
Urdhva-Dhanurasana-chakrasana-wheel-poseStep 1:
Lie down on your back. Bend your knees and grab your ankles. Bring your ankles in as close as you can to the sides of your glutes.
Step 2: Now, place your palms in line with your ears, fingers pointing towards your toes.
Step 3: Inhale as you slowly lift your chest and stomach up towards the ceiling, be sure to keep your elbows locked, buttocks tight, and legs parallel and feet flat on the ground.
Step 4: Keep your gaze on the tip of your nose, hold for five breaths, slowly exit and repeat.

PS: Be sure to be properly warmed up before practicing this pose. After practicing any backward bending exercise, it is important to follow it up with a forward bend. Paschimottanasana, or the seated forward bend is a good stretch to practice after this pose.

On an end note, understand that The Right Posture Is Of Utmost Importance In Fitness, which is why you must engage in core workouts, back strengthening exercises, and relaxing stretches for the spine.

PS: Here’s your one-stop guide to Yoga Asanas For Weight Loss.
Celebrate International Yoga Day 2015 With Z Living!

Read More:
Yoga Asanas Meet Pole Dancing In This New Hybrid Workout
Hey There Smarty Pants, Do You Know How To Buy The Right Yoga Bottoms?
Booty Call: We’d Like A Butt-Load Of Adam Levine’s New Music Video

Nisha Gulati is a fitness expert and model originally hailing from New Jersey, USA. She is a certified Bikram Hot Yoga and Ashtanga Vinyasa Instructor, health and fitness columnist for Hyderabad’s widely read B Positive Magazine, a trained Bharatnatyam, Odissi, Bhangra, and giddha dancer. She also has trained in Kalaripayattu a martial arts form in Kerala. Yoga has been a source of great discipline, inspiration and positivity for Nisha who has been teaching at studios in Mumbai India, Phuket Thailand, Marina Dubai and Vancouver Canada.