Yoga against violations of posture and back pain: exercises

Йога против нарушений осанки и болей в спине: упражненияEvery third inhabitant of Russia has the functional disorders of posture and suffers from regular back pain. Diseases of the spine suffer as young people and pensioners. To combat them, along with drug therapy are widely used specially selected complex of asanas. Experts have proven that Hatha yoga is an effective remedy against violations of posture and back pain. Yoga involves several exercises that help to improve and restore health.

Yoga is very important is correct breathing. It plays a decisive role in the conduct of all exercises that are performed by a special technique and with proper supervision. Breathing technique is the same in all programs on yoga.

When performing complex asanas to control your efforts and capabilities in order not to overtax the muscles and not get injured.

Asanas cannot be performed in the following cases:

  • in the presence of an intervertebral disk hernias;
  • when listtag (ladder displacement of the vertebrae);
  • when hypermobility syndrome (instability of the vertebrae), many asanas can also be harmful;
  • when radicular syndrome (pinching of the spinal nerve roots where the pain from the neck or lower back shoots into the arm or leg);
  • in the period of exacerbation of any disease, especially if it is accompanied by severe pain in the spine.

Rules of performance of exercises

After class, straighten the spine are spinal pain, strengthens the shoulder girdle. Training rules:

Йога против нарушений осанки и болей в спине: упражнения

The basic package for beginners does not require huge flexibility

  • Yoga is performed in a comfortable, ventilated, warm room.
  • Exercises are conducted in the supine position on a firm, level surface.
  • You need to constantly monitor the respiration process.
  • The classes are in a state of complete rest.
  • After exercise is an easy exercise to recover.
  • Exercise not only treats, but also strengthens the body in General.
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    The order of execution of asanas is:

  • Hands to dissolve in hand. Straighten your legs, the heel pressed to the floor. When you rotate the spine to raise the right thigh and tilt your head to the right side and the feet to the left. Head and feet are rotated simultaneously.
  • Hands to dissolve in hand. Straighten your left leg and put it on the right, turn left, simultaneously turning your head in the opposite direction. Change legs and repeat places the same.
  • With straightened legs, place your left heel on the toe of the right foot and turn to the left, and to expand the head to the right. Change legs and repeat places the same.
  • Bend the left leg, to put her on the right knee. Rotate the body to the left, and head in the opposite direction. Change legs and repeat places the same.
  • With regular daily practice of this yoga corrects congenital and acquired disorders of the spine, increases the elasticity of ligaments and tendons, improves the flow of blood to the back, has a positive effect on the nervous system.

    Yoga improves sleep, stabilizes blood pressure, produces a steady, calm breath.