Yoga for the back

We sit at work, we sit on the way to work and home in transport, we sit when we eat, watch movies and just relax. The sitting position has become the most familiar for a person since the time when the world was filled with a lot of comfortable devices.

In the end, convenience leads to the fact that everyone, without exceptions, from time to time complains of pain in the back. Before you "prescribe" you treatment and prevention for the back in the form of yoga , let's see what happens to us when we sit.

How does the back react to physical inactivity?

Problems with the spine - the most common phenomenon that occurs due to prolonged sitting. There are pain in the neck, lower back, shoulders, thoracic region, begins to torment the headache, and also there are defects in posture.

The most "interesting" (if this word is appropriate here), this apnea is a sudden stop of breathing in a dream. During the day of sedentary work, fluid accumulates in your feet, which, when you take a horizontal position, flows into the neck, and leads to a delay in breathing.

Of course, from the lack of movement, the head, stomach, and heart suffer.

Exercises

To all of the above troubles did not concern you, we recommend performing the following set of exercises for back from yoga. These are simple exercises that you can devote every day for half an hour without stinting. This, including, and yoga for the back for beginners, because in the exercises you do not need any professional stretching, or the ability to stand on your head (although both, for the back is very useful).

These yoga exercises will help with back pain, especially in the lumbar region. The loin from the whole back is subjected to the greatest load every day. Since when we sit, the weight of the body presses on the waist.

  1. We fall backwards, so that the crown of the head looks into the distance, the chin slightly touches the chest, the shoulders are straightened, the lower back is pressed to the floor, the feet are parallel to the shoulders, we put the palms on the pelvic bones. Now you can lie a little in this position and mentally distribute the weight evenly over the body. To the floor are pressed: the back of the head, shoulders, shoulder blades, back, waist, sacrum, coccyx, feet. If you have problems with the spine, you should spend at least 5 minutes daily in this position.
  2. On the inhalation of the nose, we inflate the abdomen, on expiration with the mouth, the navel descends to the spine. Imagine how air wanders your body - down and up.
  3. We pull our legs to ourselves one by one, grabbing their hands under the knees. The arms between the legs form a lock. We lower our shoulders to the floor, pulling our knees even harder. Thus, we open the lower vertebrae of the back. In this yoga asana for the back, pay special attention to breathing. Inhale and exhale into account three. Lock the position and stretch the lumbar spine to the maximum.
  4. Without leaving the previous position, slightly roll back to the right and left. We work with the hands and the bottom of the back, the shoulder blades and chest are still. We breathe freely, we feel how pain and stress leave the lower back.
  5. We put our feet together, we press our knees to the chest, we weigh them on the legs with the weight of hands and hands.
  6. We stretch our legs with our hands, as if we are working with rowing. We breathe freely, opening and connecting our legs. Then we perform circular motions in the opposite direction.
  7. Unobtrusively, with our hands, we move our legs like pedals, pushing one foot away from ourselves and drawing the other to ourselves.
  8. We connect the legs and rotate them around in a circle.
  9. We lower and stretch our legs. We pull one of the legs towards us, fixing it with our hands. We keep this position and concentrate on deep breathing with the stomach. We lower the foot onto an elongated leg, pull the knee to the floor, and stretch the head and the second arm in the opposite direction. We repeat to the other side.
  10. We turn on the stomach. Feet on the width of the shoulders, we connect the hands on the back, forming a triangle with the fingers. Press the elbows on the floor. We breathe belly.
  11. We place the palms under the shoulders, we connect the legs together, we lower the buttocks on the heels, raise the hands on the pads of the fingers, lower the forehead and fix the position, just relax.