Effective and safe asan yoga complex for osteochondrosis

Osteochondrosis is a degenerative-dystrophic lesion of articular cartilages and intervertebral discs of the spinal column.

Distinguish cervical, lumbar and thoracic osteochondrosis.

Today, the disease is much younger, the first signs are making themselves felt at the age of 20.The inflammatory process first seizes the ligaments, the intervertebral discs lose their strength and become less elastic.

As a result, the spine is no longer flexible, the weight pressing on the vertebrae is distributed unevenly, which can lead to dislocation of the discs.

What caused the violation?

There are many factors in the development of the disease.

Main reasons include:

• incorrect load distribution in the case of gravity transfer;
• sedentary lifestyle;
• genetic predisposition;
• metabolic disorders;
• heavy physical labor;
• infectious diseases;
• violation of posture.

Yoga benefits for the back

Yoga is an ancient practice, the history of which is about 4 thousand years. It is aimed at achieving a balance between the soul and the body.

In gymnastics there are no presses, strength exercises, jerks, capable of harming the spine. All asanas smoothly pass one into another, gently stretching, strengthening and saturating the body with oxygen and nitrogen.

Gymnastics has a beneficial effect on the whole body, including the spine. Exercises can reduce pain in chronic pain in the lower back, correct posture, reduce feelings of constriction, and also help fight stress.

The poses that are performed during the exercises gently stretch the spine, giving it flexibility, and at the same time strengthening the weak muscles.

Yoga can reduce chronic pain, promotes healing of sprains, fractures, and prevents re-injury.

Effects of asanas on the spine

During exercise, blood circulation to tissues is increased, thus ensuring the delivery of nutrients to the damaged tissue sites, thereby reducing pain.

The main direction of correction to the spine is aimed at building the correct position of the skeleton.

With the help of certain asanas, the spinal cord stretches first, its correct position is gradually fixed, and then certain muscles of the back are strengthened.

During the sessions blood supply to the ligaments, bones, joints improves, especially in the vertebral column. There is a stretching of ligaments, cartilage, tendons, which contributes to less vulnerability to injury.

By completely reducing and relaxing the muscles, their strength increases and the range of movements increases.

Does yoga help with osteochondrosis?

The basis for the treatment of osteochondrosis is the restoration of the normal state of the muscular corset, back ligaments and normalization of metabolic processes.

Exercises from yoga are ideal for this disease, because they do not have sharp loads, there is activation of the work of the muscle tissue, thereby improving the nutrition of the affected areas.

Asanas enable:

• strengthen muscles, ligaments, which improves their mobility and prevents the progression of the disease;
• perform posture correction;
• to improve blood supply, due to which nutrients are delivered to the damaged areas;
• reduce tension between vertebrae;
• improve microcirculation in hard-to-reach and sick areas;
• slow down the aging process in connective tissues.

Thanks to the yoga classes, the whole organism is improving: the blood pressure is normalized, the work of the cardiovascular system, the nervous system improves, the metabolism is restored, and resistance to many diseases is increased.

Complex exercises

Specially selected complexes will help to fix the problem and in a while will give positive results.

Asanas for the neck

Yoga exercises for cervical osteochondrosis:

1. Vrikshasana - tones and relaxes the muscles of the neck and upper back, strengthens the legs and improves balance.
   Standing position, lift one leg, bend at the knee and put the other leg on the inside of the thigh, raise the upper arm.
2. "Utthita Trikonasana" - relieves stress in the cervical region, improves posture, and reveals hip joints.
   Perform with a stool. Stand facing the chair, lunge with your left foot back and unfold the foot perpendicular, and the right one - slightly to the right. Move the case to the left, pull out your left arm, and lean right on the chair. Pose hold for 30 seconds. Repeat the other way.
3. Parivritta trikonasana - tones muscles, relieves stoop, relieves pain in the neck and back.
   

   Vrikshasana

   Standing position, make a lunge right foot forward, stop the other leg to turn left. Twist the case to the right until you touch with the left hand of the floor. The right hand should be pulled upwards. Hold the pose for 30 seconds, then change the position in the opposite direction.

4. "Utthita parsvakonasana" - relieves tension in the cervical region, improves posture, and also strengthens the muscles of the thigh, knees and ankles. Stand up straight, legs spread wider than shoulder lines. Right leg bend at right angles, while unfolding the foot to the right. Hands stretch out to the sides and gently pull the torso to the right side. Repeat the same in the other direction.

Practical yoga practice for osteochondrosis of the cervical department:

Exercises for chest osteochondrosis

The exercises with a slight extension of the spine help to relieve pain.

For the thoracic department the following asanas are used:

1. "Parshwotanasana" - the spine flexibility develops, the posture is leveled, besides the hip
   

   Shalabhasana

   joints are opened. Stand up straight, take your shoulders back, connect your hands behind in the lock. The body and feet should be turned to the left, lower the trunk to the right leg.

2. "Bhujangasana" - extends the spine, opens the chest, relieves the general fatigue, helps with the displacement of the disks. Pose - lying on stomach, feet together, palms pressed to the floor near the pelvis. On exhalation, raise the body, the weight of the body should only be on the hands and feet. Repeat several times for 20 seconds.
3. "Shalabhasana" - aligns the displacement of the intervertebral discs, stretches the spine. Lying on the stomach, hands stretched along the body with the palms of the ceiling. On exhalation, raise arms, body and legs. Linger in the pose for 30-40 seconds.

Lumbar treatment

Asanas of yoga for lumbar osteochondrosis:

1. "Urdhva prasariyata padasana" - normalizes blood circulation in tissues, relaxes the muscles of the back. Sit on the mat close to the wall, turn around, put the body on the floor, and feet on the wall. Legs in the knees maximally straighten. The time for the posture is -3 min.
2. "Tadasana" - improves posture, unloads the back muscles from excessive tension. Stand up straight, the feet are connected, the hands of
   

   Pavanmuktasana

   are lowered down. Tighten all the muscles, open your chest, try to stretch your crown up.

3. "Pavanamuktasana" - relaxes and extends the spine, relieves tension in the lumbar region, helps to improve digestion. Lie on your back, legs straight, your arms lowered along the body. Bend one leg in the knee and bring it to the chest, toes bend to yourself. Hold for 30 seconds, then change your leg.

Tips and Cautions

Before starting to practice yoga, consult your physician.

Despite the positive dynamics in osteochondrosis, therapeutic gymnastics has several contraindications:

• acute aggravation of any disease;
• severe heart damage, myocardial infarction;
• cancers;
• inguinal hernia;
• high arterial or cranial pressure;
• disc displacement, intervertebral hernia;
• mental disorders;
• postoperative period;
• arthrosis.

Classes should be started gradually, from one to two a week, gradually moving to daily practice.

If after gymnastics there is a deterioration of well-being, then the practice is better to stop or change the complex of exercises to an easier one.

Clothing should be comfortable, not restricting movements. Before the beginning of classes it is recommended not to eat for 2-3 hours. Drinking in breaks between exercises is undesirable, because yoga warms up the body, and the water cools it too quickly.

Nuances of performing exercises

When performing asanas, remember that the exercises are performed without jerks, smoothly, with a moderate load. If there is an increase in the thyroid gland, then the chin should be kept in the direction of the breast.

At high blood pressure it is strictly forbidden to make deflections in the cervical region.

Practice has shown that regular yoga classes, performing basic asanas, proper full breathing, are able to effectively cope with diseases of the spine.

Strengthening the muscles and ligaments of the back, you can stop the progression of the disease and improve the quality of life.