Back pain is probably one of the most common medical problems. In most cases, the cause of pain in the back and lower back is the pathology and deformation of the musculoskeletal system, which can be caused by various factors.
Yoga, in fact, is a set of exercises(asanas), respiratory gymnastics, mental settings and nutrition, which can favorably affect back pain. Since yoga uses body weight and energy of physiological movements, there is no risk of additional stress on the spine and surrounding tissues.
That is why Indian yoga practices can be used as the first step for prevention of pain in the back. However, it is important to remember that it is better to start yoga exercises with specific conditions, including accompanied by an experienced teacher who will competently select the optimal exercises and distribute and limit the load appropriately.
1 position: Extension and lengthening of the back
You should sit in the most comfortable position possible. Place the rug on the floor and sit with your legs crossed like in Lotus pose (alternatively you can sit on a bed). It is necessary to straighten your back and relax your shoulders. It is advisable to perform this pose in a good mood while smiling.
2 position: Sprain of the spine
This pose, or exercise, is designed to stretch the lumbar spine after it lengthens. Continue with the linked fingers. Hands should be stretched over the head, as in the first pose. Slowly exhale and turn the body around on its axis to the right and perform, in this position, 4-5 deep breaths. On inhalation, it is necessary to return to the central starting position.
3 position: Sprain of the spine forward and backward
Fingers of the hands are coupled. To perform this asana, you need to breathe out and stretch your arms forward. You can exhale during the turn to the right. Be sure to make sure that both hands are parallel to each other and stretch equally. On inhalation, return to the original central position. Exhale when turning left, then back to the center for inspiration. Unlock your fingers and relax.
4 posture: Spinning of the spine
This position assumes the performance of a gentle soothing massage of the lower back. To do this, put your left hand on the right knee, which can be bent beforehand. Take a deep breath and slowly turn the body along the axis to the right. Alternatively, you can place the right hand on the floor, near the right thigh, and stretch to the left, pushing away from the floor. Try to keep your back as straight as possible. Inhale and return to the starting position.
5 pose: Back stretching forward
Now you can return to the standing position. It is necessary to put your feet at the width of the shoulders and slightly bend at the knees. Next, try to bend the torso above your legs as far as possible, before the hips come in contact with the stomach. Cross (twist) your hands, taking your elbows in the palm of your hand, or grasping the humerus with a brush. Relax all the muscles of the body and hold tightly. In this position, take 10 deep breaths, with each of them you should feel how the tension is removed from the back.
6 pose: Pose of a dog with a lowered head - ArdhaMudha Shanasana
This position allows you to stretch almost the entire spine, and especially to relieve the load from the lower back. With this asana, you need to lie on the floor with your face down, and put your hands in front of your body. Next, you need to station your palms on the floor and gradually lift your hips from the ground, balancing the body between your legs and hands. Try to lift the hips to their maximum height from the ground until you feel a soothing stretch in the back area
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