How to do yoga for the back

Do you know the unbearable and overwhelming pain in the neck or lower back? Of course I do. After all, all of us, one way or another, lead a sedentary lifestyle, working 8 hours a day at the computer, ducking into gadgets while walking, forcing the already tired neck to take a completely unnatural position for her.

Bypassing the question “Who is to blame?”, we immediately move on to the question “What to do?”. Neck yogaThe head and shoulders will be the best addition to traditional osteochondrosis therapy. It is not difficult, it is pleasant, and most importantly – incredibly useful!





"Site" He shares with you simple exercises that will relieve unbearable muscle pain. Someone who once tried such simple things spinalHe will not waste time on anything else. Malaise as a hand relieves!

Yoga for back and spine This simple set of exercises will help relieve tension in the head, neck and shoulders. And, by the way, it will not take longer than 10 minutes!

1. To start, take a comfortable position: in the east, the lotus or sit on a small chair, if it is not possible to keep your back flat. Stretching your crown up, sipping the lateral areas of your neck.
   
   
   
2. Slowly lower your chin to your chest, put your hands in the lock and put it on the back of your head. Softly twist the neck to the right, then to the left, as if pulling the cervical vertebrae. Important! In no case should you press too hard on the neck with your hands. Do this exercise smoothly, without any violence, using only the weight of your hands. Can you feel the spinal column relaxing?
   
   
   
   
   
3. Take your hands off the back of your head, put them on your knees, and continue your smooth neck movements, but only up and down. During this exercise, do not throw your head back too much. Breathe in while tilting your head, and exhale when you reach your chin to your chest.
   
   
   
4. Place the center of the palm in the interbrow area. Put your hand on your head, but resist this pressure with your neck. During this exercise, the muscles of the cervical spine are strengthened and toned. When you feel tired, stop doing this asana.
   
   
   
5. Repeat the same for the lateral parts of the neck, placing your palm in the ear area.
   
   
   
6. The following exercise is very beneficial for the health of the neck muscles. The chin reaches to the chest, and the spine makes a wavy movement in the direction forward.
   
   
   
7. This exercise is shown to all those who spend most of the day at the computer. Hold your left shoulder with your right hand and freeze in this position for 10 seconds. Repeat the same for the opposite shoulder. This simple asana will easily relieve muscle tension in the neck.
   
   
   
8. Put your hands in the lock and stretch over your head. The shoulders are drawn to the ears, and the chin is lowered to the chest. Relax, stay in this position for 1-2 minutes, not forgetting to pull your shoulders up.
   
   
   
9. Stand on your feet, put your chest between your knees, put your hands in the lock behind your head and relax your head and neck as much as possible. Feel how relaxed and stretched your tired spine...
   
   
   

In this video, yoga teacher Nageena Shiva, head of the Ansuya Yoga Yoga School, shows how to perform a set of exercises correctly.

about:blank

As you can see, you can treat muscle pain not only with traditional methods, but also with the help of such fascinating and relaxing yoga. Yoga is a practice that gives a lot to the body. Add only a few asanas to the prescribed treatment, and you will not believe your eyes!

Start practicing yoga today, and don’t forget to share this article with your friends.