 The best way to regenerate your spine would be by doing yoga namaskar. It has all-round benefits for the entire body. Yoga namaskar 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's damage is setting in, the best way to regenerate your spine would be by doing yoga namaskar. It has all-round benefits for the entire body. Yoga namaskar is a very simple and complete process by itself. To practice yoga namaskar, you will need a light stomach condition. That is approximately one-and-a-half 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. You 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 hands 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 Balasana. 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 the hands behind the head, the fingers are pointing backward. The fingers should be pointing straight up. Also, there's a tendency for the head to come down. The head should be straight. Do not move the hands too quickly or casually. There should be slight tension in the arms as you do the movement.