The best exercises of yoga for a healthy and strong spine

The strength, beauty and health of a person depend on the physiological condition of the spine.

As a result of the lack of an active lifestyle and various negative external factors, the vertebral column loses its mobility, and pains in the back appear.

In such cases, the beneficial effects of yoga. This system of recovery is gaining increasing popularity. This ancient culture, in which spiritual and physical development united.

The correct functioning of the spinal cord depends on the musculature of the spine. With the weakening of muscles, nervous processes slow down, and the aging of the organism takes place.

Pathological processes in the internal organs may depend on malfunctions in certain parts of the vertebral column. Yoga for the back helps restore each part of the spine and restores his health.

The unique properties of asanas are the combination of active muscle load, relaxation and proper breathing.

The Benefits of Yoga for the Back

Everyone can feel the beneficial effects of oriental gymnastics. Unusual exercises are called asanas.

They have the following effects on the human body:

• strengthens the back of the , because most of the pains in this area are due to muscle weakness and excessive strain on the spinal column;
• relaxes the muscles of , which, as a result of deformation of various parts of the spine, are under pressure;
• this gymnastics is used by to stretch the spine of , since deformation causes a decrease in the distance between the vertebrae;
• regular classes can reduce the pain ;
• complex of asanas includes respiratory gymnastics, thanks to it achieves a smooth and deep breathing ;
• yoga strengthens the walls of the vessels and has a positive effect on their elasticity.

The benefits of these classes are enormous. They save from chronic pain in the back, and also contribute to the excellent functioning of all systems: digestive, endocrine and cardiovascular. Also, their implementation helps to heal the internal organs.

Exercises correct posture, help with scoliosis, make the body more flexible and affect the ease of gait.

How gymnastics works on the body

Positive influence can be felt after the first classes. The secret of unique gymnastics is that it uses deep layers of muscles that do not affect normal training.

This system has a general positive effect on the whole body:

1. It is indicated by for endocrine and gynecological diseases of .
2. Cleans the body of harmful substances and improves the performance of all systems and internal organs. With systematic training, the intestines are cleaned, and toxins are eliminated from the body.
3. When working with consciousness is created as a positive attitude of , and negative thoughts are removed.
4. The combination of exercise and spiritual cleansing results in enhancing the immunity of .
5. The indicator of health is not only the absence of pathologies, but also development of adaptive changes capabilities of .
6. Constant workouts of have a positive effect on health, appearance, as well as on the emotional state and general health of .
7. Due to sports loads, the nervous system is saturated with oxygen, which positively affects the intervertebral tissues. Thus the posture is leveled.
8. Asanas also increase the flexibility of all the muscles of the , which is good for the joints and spine, which reduces pain.

What problems does the back solve with the asanas?

These sports training can help in the fight against such ailments as scoliosis, hernia, and many other diseases of the musculoskeletal system.

With the right approach, yoga is effective in treating stenosis and problems with the intervertebral disc.

It is also recommended to use therapeutic exercises for preventive purposes.

Indispensable yoga for osteochondrosis. This disease appears with a sedentary lifestyle.

Bone tissue is updated every three months. Unlike muscles that are capable of heavy loads even after a long break, bone tissue, as a result of the lack of regular loads, loses its functions.

Exercises for the cervical department

Unpleasant pain is the result of a sedentary lifestyle and office work. In this case, heal yoga will come to the rescue.

There are special yoga exercises for strengthening the muscles of the cervical spine.

Asanas for the neck

In the hernia of the cervical department, an individual program should be developed.

Exercises for the shoulders and neck should be carried out smoothly and smoothly. You need to breathe through your nose. Before classes, you should warm up.

In order to stretch the cervical section the following simple exercises are performed:

• the head starts to lean forward, thus it is necessary to pull the chin to the chest, then the head should be tilted back;
• head turns left and right;
• the slopes are left and right, the ear needs to touch the shoulder.

All movements need to be performed twenty times.

You can perform the following set of exercises:

1. You need to lie on your right side, stretch your arm and put your head on it. With the left hand, you need to lean on the floor in front of the trunk. Then you need to raise your head and hold for 3-5 seconds. We perform these actions on the other side.
2. In the same position, you should raise your head and turn to your shoulder. At the maximum turning point, it is necessary to stay in this position for a few seconds.
3. Sit on a chair, place your arm on your forehead, tilt your head forward and counteract movement with your palm. This helps to strengthen the front muscles of the neck.
4. In the same initial position, the palm should be placed at the temple, when the head is tilted, it is also necessary to press the palm. This strengthens the lateral muscles and improves mobility of the vertebrae.

Asane complex for thoracic spine

For the thoracic spine, the following exercises can be distinguished:

1. Standing on your knees, sit on your heels. After exhalation, lower the body forward. We touch the carpet with the forehead, pulling the arms along the trunk. In this position, you need to stay for a few minutes. Exercise is effective for relaxing the muscles of the thoracic region.
2. Sitting on a chair, raise your hands up and gently pull the body back. Back at the same time rests on the back of the chair
3. Sitting to straighten his hands and tie in the lock behind him. In this case, the shoulder blades need to be brought together.

Solving the problems of the lumbosacral section

Yoga for the recovery of lumbosacral sciatica or neuralgia of the sciatic nerve should be done with great care.

The following effective exercises can be distinguished:

1. Kapotasana pose is an exercise for pear-shaped muscle. It is necessary to sit on a chair and put the ankle
   

   Pose Kapotasana

   right foot, on the knee left. The right leg should somehow sag. The same is worth doing with the other leg.

2. Pose of Suchirandhrasana is performed lying on the back. First you need to bend the right knee and pull it to yourself until the foot stops on the floor. An ankle of the left leg should be placed on the hip of the right. At feeling of a stretch, it is necessary to be late in the given pose. You can pull your right leg. The same is done for the other leg.
3. The position of the cobra is performed from the position lying on the abdomen. It is necessary to rise on hands and to bend back. At the maximum lift point, you should wait a few seconds.

Also effective for this department of the spinal column are the pose of the Sphinx, Dandasan and the Sutta-padangushthasana pose.

On the video, a set of yoga exercises for the spine that is designed for beginners:

Rules for performing asanas for back pain

Back pain often recommends yoga exercises. Only before they are performed is it necessary to find out the exact cause of the painful symptoms.

For example, in some diseases, some exercises will help, and others will only harm.

Often the cause of pain is in the wrong posture and weak muscles, which leads to stretching or displacement of the vertebrae.

Also, pain can occur after severe stressful situations and due to trauma. In these cases, oriental gymnastics will only benefit.

If there is a hernia or other serious pathology, then it is worth consulting with a doctor. The active practice of sports after the illness, can lead to adverse consequences.

Do not perform asanas, which lead to aggravation of pain. If there are problems with the lower back, then it is necessary to exclude exercises with deep inclinations forward.

It is important to smoothly implement the transitions from one exercise to another.

On the video the complex of asan yoga for the morning stretching of the spine:

Is it possible to deal with a hernia?

One of the reasons for the appearance of a hernia of vertebral discs is a decrease in motor activity. The rapid development of the disease contributes to a long sitting behind the wheel or the desk.

With a lumbosacral spine of the spine, yoga helps to improve the condition, only before the beginning of the classes should you know the opinion of a specialist.

Health-improving gymnastics should be conducted under the supervision of a specialist.

The following factors affect the selection of exercises:

• degree of pain symptoms;
• disease stage;
• presence of other pathologies.

Any load must be smooth and moderate. With a spinal hernia along with the load, special food should be observed, in which there are foods rich in phosphorus, calcium, magnesium and potassium.

Recommendations and Cautions!

Before you practice yoga, you should read some of the recommendations and rules:

• during asanas should be breathed deeply and do not hold your breath.
• can not be rushed, smooth movements will help to plunge deeper into the process.
• it is important to completely focus on the lesson and relax.
• great importance is the regularity of the process, to engage every day or every other day.
• , when fatigue and pain occur, you need to stop exercising.
• can not practice yoga through force, it should bring joy.

The complex of exercises should contain from 4 to 10 asanas.

Restrictions for Oriental Practice

There are contraindications to this gymnastics.

It can not be used at all or with great care with the following health problems:

• internal diseases;
• circulatory system diseases;
• traumatic spine injury;
• chronic diseases during an exacerbation;
• flu and cold.

Signs of excellent health are a straight posture and a brisk gait. If you are not lazy, but to deal with yourself, you can master a unique technique that will allow you to live a full life.

Yoga for the back is an important preventive measure aimed at supporting health and complete recovery.

This system is characterized by efficiency and simplicity. Everyone can comprehend it.