Yoga for a strong and flexible spine! In just 10 minutes a day. Bashny.Net

A lot of people today have problems with the spine. The reason for this can serve a variety of factors. In order to improve the condition of the spine, it is necessary to sit, walk, stand, sleep, do not carry heavy loads, as well as giving your body special moderate exercise. Here are some yoga exercises that should be done daily. This complex will not take more than 10 minutes. It is best to carry it out in the morning, but before that you need a good warm up your muscles. The result did not take long!

1. Pose baby
Get on your knees so that they were with the hips in line. Sit on your heels. Then lay down the chest and abdomen to the thigh. Hands pull ahead and slightly pull forward. Hold this position for more than 30 seconds.





2. Camel Pose
Get on your knees. Slightly spread them. Feet need to "look" at the same time up. Then slowly rotted ago. Reach your right hand the same leg. Fix the hand on the foot and straighten her elbow. Then do the same with your left hand, hold the right. Bring head back. Hold this pose for about 20 seconds.





3. Dog muzzle down
Squeeze hands and feet to the floor. The spine should be extended, as in the photo. The ears should be level with the shoulders. Hold this position for 30 seconds. If the exercise is to show you too simple, you can turn to raise little feet and hold each in the air for 20 seconds.





4. High lunge with arms raised
Take a step the right foot forward. Leave the left leg straight back, put on a sock. Hands pull up and unite hand. Hold this position as you can, until you start to lose balance.





5. High attack with his hands
From the previous posture slowly lower your arms down and linked them to the castle behind. Cast away the rotten back and head back. Hold this position for at least 15 seconds.



6. Cat Pose (cow)
Get on your knees, palms upris the floor. Heels should "look" up. Align the back. Grip the right foot behind the opposite leg. Will hold in this position at least 20 seconds. Then repeat the exercise for the left arm and right leg.





7. Savasana
After all the asanas lie down on your back. Put your hands at a small distance from the body. Try to relax. Close eyes. Hold this position for at least 5 minutes.





By performing these exercises, you can significantly improve the condition of your spine and feel years younger. Try it and see.

Share these simple asanas for beginners with your friends!

via takprosto cc