The best way to regenerate your spine would be by doing yoga , a Masar .
It has all round benefits for the entire body is a powerful system by itself , it activates the lumbar region of the spine in a tremendous way , strengthens the muscles along the spine , giving it a reinforcement .
So that as one ages , the collapsing of the spine which causes pinching of the nerves does not happen .
And if already there is damage is setting in the best way to regenerate your spine would be by doing yoga .
It has all round benefits for the entire body .
Namaskar is a very simple and complete process by itself to practice yoga .
Namaskar , you will need a light stomach condition that is approximately 1.5 hours gap .
After having a meal .
If you do not fulfill this condition , please skip this particular practice for now .
Now we will learn yoga , Namaskar .
This is a series of seven steps .
He will demonstrate one full cycle .
Please observe , stand with your feet comfortably apart and parallel to each other , keep your arms and shoulders loose and relaxed eyes open , focus on a point in front of you once your focus is steady , hold Namaskar by bringing your palms together in front of your chest .
This is the starting position as you inhale , bring your hands up above your head as you exhale , bring your hands downward .
So that the heels of your palms come behind your neck as you inhale , bring your hand straight up as you exhale , bring your hands down in front of your chest .
This is step one , you do the same thing twice more .
Step two as you exhale , make a sound from the pit of the throat .
Step three , the whole time , your fingers should be together pointing straight up .
Even when you bring your hands behind your neck , as you bring your hands up , it is a full inhalation .
As you lower it down , it is a full exhalation with the sound after you do this three times , you squat straight down .
Step four as you inhale , bring your hands up as you exhale , bring it down behind the neck as you inhale , bring it up as you exhale , bring it down in front of your chest .
Then as you inhale , push your hands straight out in front of you fingers pointing forward as you exhale , making the sound , bring it back to the chest .
Do this three times .
Step five as you inhale , bring your hands up as you exhale , bring them down behind the neck as you inhale , bring your hands up as you exhale down in front of your chest as you inhale straight out in front of you , as you exhale back to the chest .
Once more .
Step six , inhale hands up , exhale down , inhale up , exhale , down , inhale , hands straight out .
Exhale hands to the chest .
Now , step seven as you inhale , push your hands straight out , bring your knees to the ground , lean forward and place your forehead on the ground , stretch your arms above your head , rest your palms on the ground , place your hands together so that the thumbs and pointing fingers are touching , forming a triangle .
Your elbows should be slightly bent .
This is Bala stay here until your breath stabilizes or for a minimum of two minutes , then gently stand up and come back to the starting position .
This is one cycle of yoga , Namaskar .
We will look at a few modifications and corrections .
If you find it difficult to squat , then you can place a support about half an inch or one inch thick below your heels and squat down ensuring your feet are parallel to each other .
For some people .
While bringing their hands behind the head , the fingers are pointing backward .
The finger should be pointing straight up .
Also , there is a tendency for the head to come down .
The head should be straight , do not move their hands too quickly or casually .
There should be slight tension in the arms as you do the movement