Yoga for the spine — best yoga for the spine. Is a good way to get rid of the many problems that we face due to a sedentary lifestyle. Modern people really don’t move much. Sedentary work and passive leisure do not contribute to improving health, alas. The desire for comfort, in fact, plays a cruel joke with us.
We are utilized to the delicate office and vehicle seats. Indeed, they are intended for our benefit. That is simply sitting in them with a straight loose back is practically unthinkable. Thus, the parotid muscles adjust to overexertion and an incompletely uninvolved position. The intervertebral plates are continually under pressure. Metabolic cycles and blood dissemination in the spine are disturbed, which thusly causes different pathologies.
Cerebral pains brought about by some unacceptable situation of the cervical vertebrae and unreasonable strain of the neck muscles, lamentably, have become a conventional marvel. Just as agony in the lower back and lower back. Our spine guarantees the legitimate working of every essential organ. In this manner, any, even a minor infringement in its work, prompts the event of sicknesses and general weakening of wellbeing.
The benefits of yoga for the spine
To keep away from various issues with the spine, you need to enhance your day-by-day existence with a little arrangement of compelling activities. Efficient execution of guided developments assists with initiating the metabolic cycles in the paravertebral zone after arduous stationary work or extraordinary actual work.
Uncommon activities ought to bring positive outcomes and be totally alright for well-being. These are the ones remembered for the arms stockpile of traditional yoga. This training has various devices that can altogether improve an individual’s prosperity by beneficially affecting the spine.
Ordinary execution of basic activities will be valuable for every one of the individuals who experience consistent distress in the lumbar, cervical, and thoracic districts. Classes will assist with disposing of the sensation of solidness, fixed status of the joints, just as orderly overexertion. Asanas for the spine pointed toward improving wellbeing, will permit you to feel the genuine opportunity of development, truly unwind and track down an agreeable state.
Frequently, undesirable and surprisingly excruciating sensations in the back region demonstrate a deficient improvement of the muscles around here. On the off chance that you feel consistent uneasiness in the lower back or neck, you should realize that you ought to build up a muscle structure to fortify your back and improve your general prosperity. Only for this, it is prescribed to rehearse yoga. This training will instruct you to truly unwind, inhale appropriately and see the world in amicability
Be that as it may, with the assistance of customary charging for the back and spine, you can build up the spinal muscles, stretch the spine, make it increasingly adaptable, which won’t just reinforce your back, improve your stance, well influence your weight, yet additionally standardize crafted by interior organs. All things considered, the condition of the spine relies upon the condition of the inner organs. If there is even a slight arch of the vertebral segment, this definitely prompts an adjustment in the area of those inside organs that are situated close to this vertebral Department.
The effectiveness of yoga in relation to the back and spine are as follows:
- pronounced preventive and therapeutic effect;
- opportunities to get rid of pain due to curvature of the spine and excessive muscle tension;
- prevention of joint pathologies;
- the ability to relieve fatigue, allowing the body to completely relax;
- beneficial effects on posture;
- improving physical endurance;
- normalization of sleep, getting rid of nervous tension;
- restoration of metabolic processes in the body.
Systematically performing asanas for the back, you can not only improve your health but also feel an inner emotional lift. This will make it much more effective to resist stressful situations. This means that your well-being will significantly improve, and your susceptibility to various diseases will decrease.
Indications and contraindications for yoga classes
Simple health-improving exercises can be performed by everyone without exception. A simple complex will help to relieve pain in the cervical, thoracic and lumbar regions. And also, it will help the muscles to relax.
Performing the exercises is shown:
- anyone who has to sit a lot in the course of their work;
- for those who are used to sitting at the computer for a long time;
- people who spend the whole day on their feet;
- elderly people;
- adherents of a sporty lifestyle;
- young mothers on maternity leave;
- those who are regularly subjected to heavy physical exertion at work.
When planning to start a yoga class, make sure that you really can do it. Check the list of contraindications. If necessary, consult with your doctor.
Remember, doing yoga is strictly contraindicated if there are:
- serious diseases of the spine or joints (such as arthritis);
- injuries of various types;
- intervertebral hernia;
- varicose veins or thrombosis;
- malignant neoplasms;
- pathologies of internal organs;
- displacement of the vertebrae;
- arrhythmia, tachycardia, aortic aneurysm;
In addition, exercise should be excluded for people who have recently had a heart attack, stroke, or surgery. Also, you should give up classes on a full stomach or when you generally feel bad.
Yoga: exercises for the back and spine
- Locust Pose
An effective asana that allows you to strengthen the muscles of the back. You can take a pose in different ways: stretching your arms forward or winding them back.
Sit on the floor on your stomach, with your arms stretched out in front of you or behind your back. Inhale, lift the upper part of the body. Raise your legs in parallel (if possible). It turns out something similar to the familiar”boat”. Hold this position for a few seconds. As you release the oxygen from your lungs, sit down on the floor and relax.
- Table pose
To begin with, you can play out the Cat present. It is extremely simple to perform and accessible in any event, for learners. This asana is valuable since it totally extends the spine, just as it works out its cervical area. It is advantageous to begin accusing of it because simultaneously there is likewise a loosening up impact for the back muscles. This will set up the spine and spinal muscles for additional activities.
- The pose downward-facing dog — Adho Mukha of Svanasana
This posture is extremely valuable for the back and spine, yet additionally for the standardization of blood dissemination in the body. It is particularly helpful for blood flexibly to the cerebrum. It additionally delicately creates joint adaptability, reinforces the shoulders, and beneficially affects the heart muscle. During its execution, the back is loose and the between scapular torment is expelled, which will permit you to keep away from issues with the cervical spine. Likewise, the press muscles are fortified, the back surface of the leg musbecauseer legs are totally fortified.
From the outset, it might be hard for you to hold this asana for quite a while. It is additionally typical trouble to put your heels on the floor of the pick, since they diligently would prefer not to go down on the floor, in light of the fact that the joints are not yet adaptable. Inevitably, you will succeed. The primary concern is to rehearse this asana day by day. Before long it will get one of the most top picks.
- Inverted bar pose
To perform this asana, you will initially have to take a table pose. Keeping on straight arms (emphasis with palms on the floor), stretch your legs. Do not spread them apart, the feet should be brought together. The movement is very similar to the usual “bridge”, only the knee joints are not bent. Tighten the muscles of the press, head slightly tilted back.
Exhaling, stretch your stomach up as far as possible. Inhaling, relaxing, taking the starting position. Perform 7-8 repetitions, then lie down completely on the floor and even out your breathing.
- Pose Of The Child Balasana
To conform to the standard of play after the beetle Pose, where the spine twists, it will be suitable to play out a basic youngster’s Pose. It impeccably alleviates strain in the back, loosens up both truly and intellectually. It is valuable for the advancement of leg joints, extends the spine, and loosens up the neck muscles. This asana can be performed independently from the whole unpredictable when you feel extreme strain in your back. The kid’s posture has no contraindications.
- Bridge Pose-Setu Bandhasana
Everyone knows the bridge, and how useful it is, because practicing it, you work out the upper and lower back, and most importantly — in this asana, even small spinal muscles are connected to work, which are not always involved in other asanas. The fact that the flexibility of the spine increases at times and does not need to say. The muscles of the arms and legs are strengthened, the stomach is tightened. Very useful for the chest muscles, especially for women.
- Plank Pose
This exercise is aimed at strengthening all muscle groups.
Take a lying position on your stomach. With the toes of your feet and the palms of your hands, rest against the surface of the floor. Bend the elbow joints. Exhaling, gently rise, straightening your arms. Make sure that the body remains straight. The head can be slightly tilted. Fix your gaze in front of you, breathe evenly and calmly. Try to hold this position for 6-8 breaths.
- Bow pose
The bow pose develops the muscles of the arms and back. Makes the spine more flexible.
Sit on the floor on your stomach. Bend the knee joints, lift the legs so that the feet are above the hips. As you release the air from your lungs, wrap your hands around your ankles. Pull on your heels, feel how the chest is stretched. When performing the asana, try to bend as much as possible, as if you are trying to reach the back of your head with your feet. Hold this position for a few seconds. Take the starting position and relax.
Asanas for beginners
For those who have never done yoga before, you should start practicing with the simplest exercises. Their performance is available to people with any physical training.
- Mountain Pose
Looking at the photo, you might think that the girl just stands there and does nothing, but this is not the case. Tadasana (mountain) helps to find balance, improves posture and muscle tone.
Straighten your back, put your legs together. Tighten your buttocks and thighs, keep your abs and shoulders relaxed. Look straight ahead, and don’t lower or lift your chin. Now, straighten up as if someone is pulling your head up. Hold this position for 30-60 seconds. Don’t forget to take deep, measured breaths.
- Chair Pose
Another simple exercise that allows you to stretch the muscles of your back, shoulders, and legs.
Stand up straight with your arms raised above your head. Sit down smoothly, imitating the usual movement when you sit on a chair. Hold this position for 30 to 40 seconds.
- Cobra Pose
This pose gently stretches the vertebral column, making it more flexible and mobile.
Take a lying position on your stomach. On the inhale, support yourself with your hands, raise your chest and head, bend back. Please note that when performing the body must be raised due to the tension of the back muscles. Even if you take your hands off the floor, the position should remain the same. Now, pull up your stomach so that it also does not touch the floor surface. Don’t throw your head back. Hold in the upper position for 20-25 seconds.
- The Sphinx Pose
Perhaps this is the simplest asana, with which you can significantly improve your posture.
Lie on the floor on your stomach. Press your palms against the surface in front of you, bend your elbow joints, and press your elbows against the body. As you exhale, lift your head and chest. Feel how the stretching occurs, the discomfort in the lumbar and cervical zones disappears. As you release the oxygen from your lungs, lower yourself completely to the floor. Repeat the exercise 7-8 times.
- Tree Pose
This pose is useful not only for the spine and improving posture. It also allows you to stretch the muscles of the thighs and ankles.
Stand up straight (take the mountain asana as a basis). Bend your left leg slightly to the side. Now rest your left foot on the inside of your right thigh. For those who have difficulties with flexibility, you can not lift the foot above the knee. Keep your palms together above your head. Freeze in this position, breathe evenly. After 30-40 seconds, switch legs. Before the shift, it’s good to stretch a little. Walking on the spot is the best way to do this.
- Incomplete bridge
What to do if exercise doesn’t help and the pain continues
Above, we presented a set of the best yoga for the spine asanas aimed at eliminating back pain. However, this practice is not always effective. In the presence of serious pathologies, to get rid of pain, yoga alone may not be enough. In addition, in some cases (with specific diseases), the user may be contraindicated.
If after regular performance of a complex of asanas, the state of health does not improve (the pain does not subside), you should definitely consult a doctor. Otherwise, you can aggravate the situation.
The best yoga for the spine to strengthen the spine should be done regularly. Then the expected effect of strengthening the back muscles and increasing the flexibility of the spine will definitely come. If you do the exercises on an individual basis, you can hardly expect tangible results.
The complex has given above as an example can serve as a guide at the initial stage of yoga classes. Later you will learn many other asanas and will be able to vary the sequence of asanas n a set of exercises. It is worth noting that all yoga asanas in one way or another favorably affect the strengthening of the spine.
In conclusion, it is necessary to remind once again — yoga really helps to get rid of back problems that have appeared against the background of a low-activity lifestyle. But it will be effective only with a competent approach to drawing up the program of classes and analyzing your own state. If you have health problems, do not rush to act on your own. The right decision in this regard will be a preliminary consultation with a doctor.