Yoga is an ancient culture that combines both physical and spiritual development. Yoga originated about 4 thousand years ago, and despite the fact that most of its history it was isolated from the masses, in recent years - this type of recovery is finding more adherents.
Including, yoga is used to work on the spine. This sport becomes a panacea for people with scoliosis , osteochondrosis, hernia and other diseases of the musculoskeletal system.
Asanas of yoga give a number of advantages for the spine:
- strengthening - the cause of the majority of motor diseases is muscle weakness and, as a result, excessive strain on the spine;
- relaxation - with the help of gymnastics yoga for the spine you can relax the muscles, which as a result of deformation of the spinal column were pinched and overloaded;
- stretching - yoga is used to stretch the spine, because the deformation of the discs is due to the reduction in the distance between the vertebrae.
Exercises
We suggest that you perform several classic exercises for the spine of yoga.
- Tadasana - the pose of a tree. The legs are together, the feet are pressed together, hands along the body. The coccyx pulls underneath, pulling the spine upward, as if we were hooked on the top of the head.
- Prathana - prayer or meditation, palms joined at the chest level. The head is lowered, the breathing is smooth and calm.
- The sunny posture - legs apart, arms raised above his head, opened wider than the shoulders, fingers stretched toward the sky, his head tilted back, his gaze directed upward. We breathe smoothly, slowly we reduce our palms and put our hands on the body, performing a light solar massage.
- Talasana is a palm tree. Legs together, we stand on socks, hands we pull upwards, ладошки together, we extend a backbone upwards.
- Vrksasana is a tree. We do not change the position of the legs, we raise our arms at the height of the shoulders.
- Sower - we perform rotations with the body and relaxed hands, legs and hips are motionless at the same time, feet at the width of the shoulders.
- Arhachakrasana is a half- wheel . Inhale, bend back, exhale hands forward. Inhale - we bend back, we hold our hands on the waist, exhale - we return to Yip.
- The crescent is legs together, the left hand is along the body, the right one rises above the head. We stretch the arm up and to the side, bending over the body. On inhalation we raise our hand, on exhalation we bend to the other side.
- Trikanasana is a triangle. We spread the legs as widely as possible, we unfold the toe of the right foot to the right, raise our arms at the shoulder level and lean towards the right leg. We look at the upper palm. Inhale, exhale, we repeat to the other side.
- Warrior - PI as in the previous asana , only on the front leg crouch. The knee is 90⁰, the arms are spread out to the sides. On inhalation we return to the IP, we repeat to the other side.
- Uddiyana bandha (middle castle) - legs are bred wider than shoulders, hands rest against knees. The body is tilted forward, inhaling, exhaling, holding the breath. Rise - take a breath.
- Vriksasana is a tree. Standing on a straight supporting leg, the second leg is bent and placed on the hip of a straight leg. Hands are brought together and raised above your head. On exhalation, without changing the position of the legs, we lower the body forward, stretch the spine forward, the arms are relaxed. On inhalation we rise, on exhalation we stretch our arms upwards and on both sides we lower them down, we lower the leg. We repeat to the other side.
- Heron - raise the left arm above the head, bend the right leg in the knee, grab the right hand by the foot and press the foot to the back of the thigh. Support leg is even. On exhalation we lean forward. On inhalation we relax and lower our legs. We repeat to the other side.
- Diamond - we sit on the heels, we put our hands behind our back, raise our hands as high as possible.
- The lock is the same as the IP, raise the left hand over the head, lower it onto the shoulder blade, turn the right hand behind our back and raise it to the left palm. We couple our hands, fix the position and repeat to the other side.
- Mountain - IP is the same. Hands raise and close in the lock over your head. We conclude the complex of therapeutic yoga for the spine - hands pull us upwards, inhale their hands and push them down on their knees, hands lowered along the body - the child's pose.