A sedentary lifestyle, an uncomfortable pillow or problems with posture are common causes of back pain. To get rid of the discomfort or prevent it from occurring at all, you need to exercise. And it’s not just about strength training. Yoga is a great way to improve your health.
We have prepared a small complex of six asanas, which will relieve tension from the back muscles and work and stretch the upper part of the body. Below you will find a video from an expert with detailed technique. Before the class, we recommend a light warm-up to prepare your muscles and ligaments for the load.
Upward-facing dog and downward-facing dog pose
Contraindications: carpal tunnel syndrome, hypertension, shoulder injuries.
Technique
- Lie face down on the mat. Rest your palms on the floor, extend your feet.
- On exhalation, pushing off the floor with your hands, lift the body up. Try to take your hips off the floor, leaving the support on your hands and ankles.
- Keep your gaze forward and upward. Stretch your head upward and your pelvis downward. Hold the position for several breathing cycles, it will take 10-15 seconds.
- After putting your feet on your toes, lift your pelvis up, and lower your head down.
- Pull your chest towards your feet and your heels towards the floor. In correct technique, the knees remain straight, but beginners can bend them slightly. Hold the pose for several breathing cycles.
- You can perform an alternation of these poses, holding each one for 3-5 seconds.
Triangle and forward bends
Contraindications: high blood pressure, injuries and diseases of the musculoskeletal system and internal organs in the acute phase. In varicose veins, a short hold for 3-5 cycles of breathing is acceptable. In pregnancy, a simplified version is possible.
Technique
- Stand up straight, spread your legs wider than your shoulders at a distance of about 90 cm.
- Turn the left foot to the side perpendicular to the right, turn the body slightly to the left. Turn your right foot inward 30 degrees.
- Bend the knee of the left leg, through the side perform a bend to it, place the left hand on the left ankle. Extend the right one upwards, look at it.
- Breathe evenly, with each exhalation straighten the left leg. When it is straight, hold the position for 10-15 seconds.
- Repeat on the other side.
- Return to the starting position with a wide stance of the legs. Bend your knees, with your hands around your feet.
- As you exhale, straighten your legs and back. Pull the tailbone up and the head down. Hold the position for 10-15 seconds.
- On exiting the asana, bend the knees and through a round back, rise upwards.
Half spinal twist or fish lord pose
Contraindications: acute diseases of the intestines, internal organs and lumbar, pathological instability of the vertebrae.
Technique
- Sit on the mat, shift the weight on the right thigh, bend the right leg, pulling the heel to the left thigh. The left leg is bent at the knee and stands on the outside of the right knee.
- Rest your right hand on your left knee. The top of your head is always pulling upwards.
- Breathe measuredly, with each exhalation turn the body backwards through the left side more and more. At the extreme point hold for 10-15 seconds.
- Repeat the asana on the opposite side.
Camel pose
Contraindications: high blood pressure, thyroid disorders, severe spinal injuries, cerebral circulation disorders and severe headaches, abdominal hernia.
Technique
- Kneel on your knees, feet at pelvic width, put your feet on your toes.
- Tilt the body back, put your hands on your heels.
- Pull your chest and pelvis forward and upwards. Your back is gently arching.
- When you feel that you have found the balance in the pose, tilt your head back. Hold the asana for 10-15 seconds.
- When leaving the asana, tense your abs and pull the body forward.