Yoga help???!
Question: can yoga stretch your back like 1 or 2 inches
Answers: can yoga stretch your back like 1 or 2 inches
Salabhasana (Locust Pose) is a simple exercise that strengthens the erector spinae. Lie face down on the floor with your arms by your sides. Lift your nose and breastbone three to four inches from the floor: You are now using the erector spinae to raise the weight of your head and chest. Keep your pubic bone pressed into the floor to protect your lower back from overarching. To further guard against lower back discomfort, it's best not to lift your head higher than a few inches from the floor. Protect your neck from hyperextension by keeping your gaze on the floor rather than on the wall in front of you. Over time, build your endurance so you can hold the pose for 30 seconds and repeat it three or four times.
Now it's time to integrate your kyphosis awareness into the rest of your practice. Standing in Tadasana (Mountain Pose), feel your legs extending down into the earth and your spine lengthening up into the heavens. Remember where the rolled blanket or edge of the chair seat pressed into your midback, and lift up from there. Feel your breastbone lifting up and space opening in the upper lobes of your lungs. That lift will engage the erector spinae so that you feel vitality, not hardness, in the midback muscles.
Practice your new kyphosis awareness several times throughout the day, at home, at work, and in your yoga practice. If you find yourself constantly slumped down in your chair, perhaps it's time for a new one. Can you keep your chest open in your yoga poses? Be especially careful with forward bends, as it's easy to collapse into an excessive kyphosis. Learn to pause for a moment as you begin each pose, to feel the vitality of the support muscles of your back, the spaciousness of your lungs, and the openness of your heart. Over time, this practice of opening your heart will contribute not only to changing your posture but also to the development of compassion. In just this way, the physical practice of asana changes our outlook on the world and the way we interact with other beings.