Outside the window is now the twenty-first century, which means that most of the population leads a sedentary lifestyle. Yes, yes, most of the day a person is at work, and at work we sit. We are sitting at papers, sitting at computers, sitting for about eight hours ... And therefore it is not at all strange that almost every third person on our planet complains of back pain. And few people know how to effectively eliminate this pain ... But in fact, everything is quite simple! In this article, you will learn how to get rid of back pain with the help of yoga for the spine. We read further ... Here is a set of yoga exercises for beginners.
No need to leave home!
Do not worry about the fact that you do not have enough time to start attending yoga courses, get to the place of classes, spend an hour or more on a lesson, and then go back home. You can do all this perfectly while staying within your own apartment thanks to the home yoga complex for your spine.
Do not be afraid to learn new things
Of course, yoga is not just a set of physical exercises for your body (and we will talk about this a bit later). But do not forget that everyone once started with something. There is also a set of yoga exercises for the spine for beginners, which will be discussed further.
What is yoga
As mentioned in this article above, yoga is not just a set of exercises for your body, it is not physical education or gymnastics. Yoga is an incredible system of ancient knowledge. Not only will it be able to perform certain asanas. In addition, you should also learn how to breathe correctly, think correctly, and also learn how to enjoy and relax from what you do.
Think with a sober mind
Many patients who were advised to fight back pain by performing certain yoga asanas were afraid of these same asanas. As you can already understand, after this, people who needed to practice yoga, flatly refused to practice it, because they simply did not believe in the strength of their body and in the fact that the implementation of such figures is possible in principle. Of course, this approach is absolutely wrong.
- First, do not look ahead. Start by doing lighter asanas.
- Secondly, understand that if you are now performing asanas of a less difficult level, this does not mean that you will go to a higher level next week. Everything is gradual. Master each asana until you learn how to breathe correctly, measuredly, not to think about whether you are performing the asana correctly, but to think about something detached from your occupation (it is advisable to think about the positive), get relaxation and enjoyment of what you do.
Yoga Atmosphere
In order for the classes to be beneficial for your body, you should follow some instructions regarding the preparation for the process of yoga classes. Create the right atmosphere! This can be done through music. Download mantras. In specialized centers, yoga is practiced just for such music. You can burn incense, but only if you have already seen that it helps you relax.
On organizational issues, preparation for the lesson
Surely you understand that if one of your main tasks is the goal (in addition to restoring the health of your back) to relax and find inner harmony with yourself, then there should not be something that distracts you or causes discomfort.
- Make sure that unnecessary people do not call you ... To do this, put your phone in silent mode or completely turn it off.
- If there is someone in the house besides you, then go to a separate room, closing the door behind you, or simply ask others not to make noise and distract you from the process for some time.
- Wear sportswear so that nothing restricts your movements and does not cause inconvenience.
- In order not to hurt you to practice on a bare hard floor, use a special yoga mat.
So, now let's move on to yoga exercises for the spine.
Lotus position
After you are convinced that nobody will disturb you, you can begin to relax. Take the simplest pose in a set of yoga exercises for the back and spine. This pose is called the Lotus.
To start, cross your legs while in a sitting position. Lower your hands to your knees with their palms up. Hands should be relaxed, back should be straight and relaxed, neck muscles should never be tense. Breathe calmly, evenly and deeply. You can close your eyes, so it will be much easier for you to relax in such a new position for you.
In this lotus position, in a pose for relaxation, the main thing is to learn how to control breathing, being focused on your sensations. In this position, you can stay for five or seven minutes, this will be enough to move on to the next yoga asanas for the spine. Do not try to time the execution of one or another asana "minute per minute", because then you will not learn how to relax and enjoy what is happening.
Here is a video lesson of yoga with a hernia of the spine.
Slopes
In the event that the cause of pain in the spine is deformed vertebrae or pinched nerve endings, you should perform this exercise. While sitting on the floor, without bending your knees, try to reach your fingertips with your hands, thus gradually stretching the spine. Most likely, at the beginning of yoga, you will feel little improvement in the health of your back. Just remember that for best results, exercise should be done regularly. Repeat such inclinations is required five or seven times a day.
Embryo Pose
This is another asana to help relax your back muscles. Sit on your knees with your hands along your body. Your hands should be on your knees, palms up. Relax your neck, close your eyes. Taking a deep breath, slowly raise your straightened arms over your head. And when you take the same deep exhale, lean forward. Touch your forehead to the floor and pull your arms as far as possible. Please draw your attention to the fact that you should not experience any severe pain during the performance of this asana. Light discomfort is possible, but only in the first few seconds, because your body is not used to such a pose. But soon this feeling will have to disappear. If your feelings are different, then it only means that you are doing something wrong.
Twisting
Consider another exercise that is part of the yoga complex for the spine. Take the lotus position. Turn your body to the left and lock yourself in that position by placing your right hand on your left knee. The other you need to lean on the floor behind your back. Turn the body in the opposite direction until you begin to feel tension in the muscles. The direction can and should be changed. After each twist, return to the starting position (lotus position) in order to relax. Do six or eight twists on each side.
Pose "Free wind"
Lie back on the floor. Hold your knees to you, clasping them with your hands. Swing. Yes, sway like a boat floating on the waves. So do the little kids. Only not from side to side, but from top to bottom.
Pose "Reclining Goddess"
Yoga classes for the spine involve periodic rest on every third or fourth asana. Resting can be called this pose. Lie on your back, arms apart. Bending your knees, spread them apart, connecting the soles of the feet. In such a relaxed state it is worth lying for about three or five minutes.
Pose "Kitty"
Standing on all fours, round your back, like a cat that scared a dog. This movement should begin smoothly from the pelvis. As you exhale, round your back with your shoulder blades as high as possible. On inspiration, on the contrary, bend in the back, directing the crown towards the coccyx. Repeat the exercise about twelve or fifteen times.
Diagonal
Exercise is performed while lying on your stomach. Tighten your gluteal muscles and stretch your spine. While inhaling, raise the chest above the floor, and while exhaling, lower it down, but do not touch the floor with your head. The exercise should be repeated ten or twelve times on each side.
Awakening Pose
This yoga asana best affects the lumbar spine. You will need to lie on your back, arms outstretched in different directions. Bend the right leg at the knee and throw it over the left thigh so that the knee touches the floor. Your shoulders and back should remain motionless. Let only the pelvis and hips work. In this position, it takes about two or three minutes. After that, slowly change this foot to another. Keep in mind,
Yoga for lumbar spinal hernia. Tips & Warnings
If you have a lumbar hernia of the spine, then you should not do yoga during an exacerbation of the disease. Classes can only be continued forty-eight hours after the pain subsides. If during the asanas you feel pain again, then you should stop exercising and, if possible, consult an instructor or doctor.
To obtain better results after exercise, experts advise doing yoga early in the morning or, conversely, in the late evening. Classes should be held only two hours after a meal. Monitor your well-being during classes and avoid overwork. Also, do not forget that after you finish doing yoga, you should relax, which means that you should not immediately follow any heavy physical exertion.
- When doing yoga with a similar disease, then do not forget to monitor your diet and relax for a sufficient amount of time.
- As you probably already understand, you should forget about alcohol and coffee forever, otherwise the treatment will be in vain.
- Smoking is the same story. If you already had any addictions, forget about them right away.
- Adjust your sleep pattern. A certain regime in a dream is generally needed by any healthy person.
- Eliminate salted and smoked foods, processed foods, and alcohol and stimulants from your diet. The use of just such products adversely affects the condition of the joints.
Do not forget that before deciding to do yoga with any back diseases, it is better to consult a doctor or instructor. If this is not possible, then you should not perform those asanas that cause pain.