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We eliminate the fatigue of the lower back in 10 minutes. 8 asanas to relax the back

Date: June 19, 2024 Time: 13:34:49

PhD in Economics, International Hatha Yoga Instructor

“There can be several reasons for back pain. Usually this is stiff ligaments or muscles in the lower back, or weak abdominal muscles. Yes, yes, the state of the lower back is directly related to the abdominal muscles, since these are antagonistic muscles. Poor posture and lack of physical activity often lead to problems.”

So how do you deal with lower back pain? The best thing to do is take a rug and make a little complex for this area.

There are very effective exercises to eliminate fatigue in the lower back. They affect not only the lower back, but also the surrounding structures. Since the spine can perform four types of movements: flexion, extension, axial rotation, and lateral flexion, it is important not only to stretch “forward” but also “forward and rotated,” which works the muscles and fascia of the spine. more effective way.

The complex will take approximately 10 minutes. It is better to refrain from eating 1.5-2 hours before class. Hold each pose for 10 breaths. If you feel like you want to stay longer, do it, your own body will tell you. Try to breathe evenly and deeply throughout the practice, do not hold your breath.

Yoga complex useful for health – at the link:

10 yoga poses that will help strengthen the immune system

Balasana – child’s pose with knees wide apart

Contraindications: acute affections of the abdominal organs.

Benefits of exercise: reduces tension and pain in the back, neck and shoulders; increases the mobility of the shoulder and hip joints; relieve the stress.

execution technique

Sit on your knees, apart, about the width of the mat, keeping your big toes together, keeping your pelvis on your heels, lean forward and stretch your arms out on the floor in front of you, place your forehead on your head. mat at the level of hair growth, shoulders apart from ears, hands are kept straight, elbows do not touch the floor. If your head does not reach the mat, you can place a rolled towel under it.

Photo: www.istockphoto.com

Marjariasana – cat-cow

Contraindications: wrist and spinal cord injuries.

Benefits of exercise: The muscles of the back and abdominal muscles are strengthened, the flexibility of the spine increases, the blood circulation of the spine improves, the pelvic floor muscles are trained.

execution technique

Get on all fours, hands under shoulders, palms pressed firmly into mat, fingers wide apart, middle finger clearly facing forward, knees hip-width apart Inhale, lowering stomach to the floor and gently arching your back, while lifting your tailbone and chin toward the ceiling lift your nose without tilting your head back) Exhale, gently rounding your spine and pulling your chin in toward your chest, push through your palms and pull your thoracic spine up, look towards the navel.

Photo: www.istockphoto.com

Adhomukha Svanasana – Downward Facing Dog Pose

Contraindications: last trimester of pregnancy, hand and shoulder injuries, severe headache.

Benefits of exercise: makes the spine more mobile between the shoulder blades, opens the shoulders, tones the whole body, helps to eliminate mental noise.

execution technique

Get on all fours, palms under the shoulders, the distance between the palms and between the feet is the same, the fingers are wide apart, the middle finger clearly points forward, the hands, the kneecaps are tight, the heels tend towards the floor. To master the pose, it’s best to keep your knees half bent, focus on opening up your shoulder section, and working your spine. Try to breathe evenly and deeply.

Photo: www.istockphoto.com

Uttanasana – inclination

Contraindications: spinal injury.

Benefits of exercise: relaxes the lower back, stretches the entire spine, tones the liver and spleen.

execution technique

Stand up straight, feet 5-7 cm apart, place the outer edges of the feet parallel to each other, distribute body weight evenly on both legs, legs straight. With an inhalation, raise your arms up, palms up. Go ahead, stretch your entire body, take a few breaths, and exhale. As you exhale, bend forward from the waist, bend your knees so that your stomach rests on your hips, clasp your hands in an elbow lock (grasp your elbows in your hands), head hangs freely, neck is not tense, breathing is even and calm. With each exhalation, the head will drop lower, elongating the back. As you inhale, lift your head up, lift your torso up with a straight back.

Photo: www.istockphoto.com

Paschimottanasana – intense back stretch

Contraindications: spinal injury.

Benefits of exercise: stretches the spine, improves blood circulation and heart function, improves the functioning of the digestive system and liver, helps calm the mind.

execution technique

In a sitting position, straighten your legs in front of you so that they touch each other, with your hands pull the gluteal muscles back to feel the ischial tuberosities, as you inhale, stretch your spine up, bend your knees, as you exhale, lean back forward. , put your stomach on your hips, take your hands on your feet. If you can straighten your legs while keeping your back straight, then straighten your knees; here it is much more important to keep your back straight and lengthen your spine.

Photo: www.istockphoto.com

Marichiasana – seated twist

Contraindications: menstruation.

Benefits of exercise: relieves back pain, stretches the entire body and rejuvenates it, increases energy levels, massages the abdominal organs.

execution technique

In a sitting position, bend the right knee and place the right foot next to the thigh so that the heel touches the buttocks, inhale to lengthen the spine, lift the chest, exhale to turn the body to the right, catch the bent knee with your left hand, place your right hand on your fingers behind your back. Breathe evenly and deeply, trying to stretch the top of your head up with each breath. Twist your body forward, release your arms and straighten your leg, repeat on the other side.

Photo: www.istockphoto.com

Apanasana – knees to chest

Contraindications: the pregnancy.

Benefits of exercise: gently stretches the spine, relieving tension in the back, relieves swelling.

execution technique

Lie on your back, while exhaling, press your knees to your stomach and bring them in with your hands, swing to the left and right with a small amplitude, gently massaging the lower back.

Photo: www.istockphoto.com

Supta matsyendrasana – lying twist

Contraindications: pregnancy, diseases of the gastrointestinal tract in acute form.

Benefits of exercise: develops the mobility of the spine, opens the chest and improves posture, stimulates the digestive system, increases the mobility of the hip joints.

execution technique

Lie on your back, while exhaling, pull your right knee to your chest, put your hands together, keep your left leg straight Put your right knee to the left, directing it with your left hand to the floor, stretch your right hand to the right with palm down, turn head to the right, check to make sure both shoulders remain on the floor, breathe evenly and calmly, then return body to center and repeat the twist on the other side.

Photo: www.istockphoto.com

Follow the link to find a guide for those who want to practice yoga, but can’t decide on the direction:

What are the types of yoga. 6 most popular destinations

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Puck Henry
Puck Henry
Puck Henry is an editor for ePrimefeed covering all types of news.
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