Describe Spinal Rocking Pose
There are different variations of the spinal rocking pose.
1. Sit down on the yoga mat. Bring your knees close to your chest. Bend your head down. Join both your hands under your knees. Now rock back and forth maintaining a rhythm. Relax, by lying back on the mat. It removes stiffness in the body. The spine becomes more flexible.
2. Sit in the squat position. Place your hands on the floor in front of you. As you exhale, straighten your legs making your hips go up. Remove your hands from the floor and let them hang loosely in front. Bend your knees slightly and tuck in your tailbone. As you inhale, roll the spine gently and slowly straighten up.
3. Sit in a comfortable pose or Sukhasana and hold the shins with both hands. Keep your arms straight. Inhale and move the spine forward. Exhaling move the spine backward.
4. Lie on your back. Keep your arms by your sides. As you exhale, bring the knees to your chest by holding the shins with crossed forearms. Raise your head to touch your knees and gently rock on your spine. If you are unable to bring your knees to your chest or if your head cannot touch your knees, just wrap your arms around your knees, bend the upper body forward as much as you can maneuver and rock back and forth.
5. Sit in the Lotus Pose. Place both your hands in between your thighs and calf muscles, with each hand on its respective side. Lift the thighs from the floor and balance the body on the tailbone. Hold the neck or the ears with the hands and slowly rock back and forth. This is one of the difficult rocking poses as one has to get used to sitting in Lotus pose before moving on to practice the rocking pose.
6. Sit on the floor; bend your knees and bring them close to your chest. Your feet should be flat on the floor. Hold the legs below your knees. Tilt your head towards your chest and roll forward. Exhale and roll backward by stretching your legs slightly. This is a gentle rocking pose.
The different variations of spine rocking pose are beneficial in many ways. They are effective postures to relax in during fatigue. Some of them act as counter-postures to backward bending yoga poses. The spinal rocking pose releases the muscles of the lower back by massaging your lower back and spine.
Those who have high blood pressure or a back injury should refrain from doing any of these poses.
