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A sedentary and inactive lifestyle - the scourge of modern times. All this leads to the fact that back problems are now suffering almost every second. Why wait, when the problem is "knocking at the back", if you can perform simple exercises from yoga, which razomnut body and prevent disease back?
Do you think that yoga is difficult and is only available for flexible people? And here and there, even in this direction there are poses that are available, even for inexperienced, but their effectiveness is very high. Here are just five of these life-saving options.
Uttanasana
This inclination, though looks complicated, in fact, available to most people, even the untrained. Optionally, try to reach his forehead to his knees, at the initial stage of the main while tilting to keep your back straight and bend your knees. And by doing exercise regularly, eventually stretching will be significantly better.
Again, the basic rule is not to bend your knees - if you try to cheat a little bit and bend to reach the floor with his hands - the whole efficiency of the asanas will come to naught. But to aspire to, so it is pressed his stomach to her thighs. This, for sure, will not at once, so do not worry.
Being in this position, you need about half a minute, or even better, if you can stand longer. Because Yoga postulate that it is within 30 seconds the muscles begin to work for the good of the organism. However, those who have problems with blood pressure should be careful - if the condition worsened, you should immediately change position in the usual during the exercise.
Paschimottanasana
As in the previous exercise, to touch his forehead knee optional. Moreover, if it is to keep your goal, then it is likely you can cause injury. Again, the goal - to make sure that the back was straight. Even the slope of a couple-C grade centimeters forward with a flat back will benefit and good effect on the muscles. To check the back, the exercise is best done near the mirror.
Before bend forward, it is necessary to straighten the chest, as they say, to make a "barrel-chested" and then began to pull ahead. When performed correctly, even a slight displacement of 1.5 cm make you feel stretching back muscles. In the picture you can see properly and improperly performed exercises.
Marichiasana
But this is probably the easiest exercise of all of the above, but it is very effective in strengthening the back muscles. One leg should be straight and held tightly to the floor, the second folded so that the heel was the most pressed to the groin. Next hand, the opposite leg bent, one must also bend, twist and make "catch" for the knee as shown in the photo. If the exercise is done correctly, the active work back muscles will be noticeable immediately.
Stretching from the wall
Too simple and very good for its effective exercise. That, at what distance will stand legs, as well as the angle of inclination will have to pick up on their own well-being, but you need to seek the position as pictured. The essence of any asanas not to show its flexibility, and to connect the muscles to work and relax the body.
To correctly perform the main square his shoulders, sticking out his chest thereby to tilt and, as always, follow the flatness of the back. During tilting the bulk of the load should fall just on her, or rather, in the lumbar region. Regular use of postures in the near future will significantly strengthen this part of the body.
Shalabhasana
Exercise intensity is adjusted individually, taking into account the state of health and level of physical fitness of the person. The whole essence lies in the fact that, lying on his stomach, both off the floor legs and arms. Of all these exercises - This asana is the most effective on the back muscles. In the beginning, you can slightly lift off the floor and then rise as natrenirovannosti.
Complicate exercise can by inflating the abdomen, then the final will be even higher than the floor level, and the back will have more load.
Simplify asana is also possible, raising the limb not simultaneously but in succession. Those. First off the floor on legs for 30-40 seconds, then lower them and do the same thing with the hands and chest. The main thing - do not throw back his neck - the most common mistake. The head should be an extension of the back and remain straight.
Especially for those who are not yet ready to do yoga, 6 ways to beat the fatigue and keep your mental health.
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A source: https://novate.ru/blogs/190418/45812/