Stoop in a sitting posture at the computer, rounding of the lower back, drooping shoulders and deformity of the chest – this is only part of what harms the back and provokes the onset of diseases of the spine.
To reduce the vivid manifestations of any problems with the spine and push osteochondrosis into the background, hatha yoga will help. But when the time comes for classes, it is not always possible to perform asanas with a sick spine and disappointment sets in. Do not give in to the first sensations, yoga practitioners recommend that you have patience and first study which yoga poses are suitable for the correct functioning of the spine, which asanas will help stretch the spine and increase the space between the vertebrae.
Yoga for the back has a beneficial effect on the functioning of all systems and organs, teaches the correct functioning of the spine, while eradicating bad habits of rounding the back and pulling in the neck. Consider in the article the recommendations of experts on how to properly perform asanas for the spine and how yoga can help for the back.
What to pay attention to when practicing yoga
As a result of incorrect alignment of the spine, when we sit, walk or bend down, the space between the vertebrae decreases and the fibrous ring, which is necessary for shock absorption, cannot withstand. When the vertebrae are flattened, the jelly-like nucleus bulges out, forming a protrusion, or ruptures and a herniation of the spine is formed. These problems are complemented by back pain, increasing inflammation in the spine and the inability to move normally.
The muscles remember every movement of the body, and we do not think about how we stoop or round the back, the posture is bent. Muscles remember every movement and turn it into a habit. Therefore, the back, like a question mark, ceases to be a one-time movement, acquires a chronic character. From the habit of sitting crookedly, lowering your shoulders and pulling your head in, the whole body suffers as a whole, not only the spine. Severe headaches, deformity of the chest prevents normal breathing, compression of the internal organs prevents their natural functioning.
Read also: Asanas for beautiful legs: how to relieve puffiness
Back problems begin not only due to hypertonicity of muscle fibers, but also due to hypotonicity. Thus, both excessive mobility and looseness of the joints, and insufficient muscle tone are not beneficial to the motor capabilities of the body.
Spine traction can restore disc function and widen the lumen so that the annulus does not compress or bulge.
Spine traction rules – how to learn to control your body
Yoga for the back can lengthen the spine, strengthen the muscular corset, restore the vertebrae to their former mobility and provide the necessary cushioning. You can lengthen the spine with the help of special postures from a standing position. But in order to correctly perform each of the yoga asanas, you must be able to control your muscles, limbs and body in general.
Read also: Evening yoga class: relaxing practice before bed
Each pose should be started from a standing position, and even this simple exercise requires skill and control. When we stand, it is necessary to ensure that the total load from the spine is dissipated between the legs. Do not shift body weight from one foot to the other.
The ability to stand is developed in the Tadasana pose – rock pose.
Recommendations to do:
- Stand straight, put your feet together, lower your arms along the body.
- Pull the kneecaps up, tighten the muscles of the thighs and buttocks.
- Distribute your body weight entirely on your feet.
- Spread your shoulders, but do not pinch your spine. Head up.
In Tadasana, the arms should ideally be raised above you and held outstretched.
Due to insufficient muscle tone, it is difficult to separate the shoulders from the shoulder blades or the legs from the pelvis and it is not always possible to move the hips and legs separately. Choose asanas that increase the mobility of the shoulder and hip joints. Stretch the spine so that the performance of the poses does not bring pain and discomfort.
Read also: Yoga to help: exercises for a flat stomach
Combine in one posture: strength, flexibility and autonomy. That is, adjust the strength to keep the body in a pose, flexibility – in order to perform the asana correctly, autonomy is necessary to operate each muscle separately.
Yoga for the back: the best asanas for a sore spine and its extension
It is best to start the process of spinal traction from the downward facing dog pose – Adho Mukha Svanasana. This is the best asana that develops the ability to control the shoulders, pelvis and legs separately from each other.
Recommendations for implementation:
- Stand on your feet, pushing off the floor with your hands.
- Take your hips back, stretch your spine in length.
- Heels should be on the floor, legs should be straight.
If you don't have practice in doing the asana, as a result of "hard" shoulders, you will not be able to straighten your arms, and insufficiently developed muscles will not allow you to straighten the back of your legs. In this position, the forearms must be turned down and inward, and the biceps – up. Point the ribs and tailbone inward so that the lower back is even.
If you don't have the strength to perform the asana correctly, use props or bricks. If tight shoulders, place your hands on the bricks. If you can't get your heels to the floor, place your feet on a raised platform.
For the ideal variation of this pose, start by working the shoulder joints and hip muscles.
Read also: Yoga Poses for Thighs: Relieve Muscle Tension and Improve Shape
Tight shoulders will be helped by stretching against the wall: stand one step away from the wall, bend over and rest the top of your head against the wall. Lean your hands against the wall and try to touch the surface with your elbows, while your legs should be even and firmly pressed to the floor.
Uttanasana (stretched pose) can be used to stretch the back of the thigh. To properly perform Uttanasana, do not pull your head down and do not slouch. Move your chest away from your pelvis and tilt to get away from your hip joints.
To increase the mobility of the hip joints:
- Vamadeva's pose – Vamadevasana: bend one leg at the knee and place it as in the lotus position, straighten the other and push back. The thigh of the leg that is bent should go diagonally to the side. And the front side of the leg, which is extended from behind, should look at the floor, that is, lean against the floor surface with the kneecap. Lean forward and rest your forehead on your hands folded in front of you.
- Lie on the floor, bend your legs and place your feet next to your buttocks. Place your right ankle on the bottom of your left thigh. Grab the bent left leg with your hands and pull it to the stomach. Do the same with the other leg.
Read also: Yoga for Women's Health: The 8 Best Exercises
Stay in the asana must be at least 30 seconds, otherwise there will be no effect from the pose. This is how long the reflex acts, and only when the reflex is replaced by the comprehension of the pose and the understanding of the effect, then the body will receive the maximum benefit from holding the yoga pose.
Also, do not forget that a stable position during yoga exercises to strengthen the back or legs should be accompanied by calm breathing and mental clarity. If there is no strength to endure pain or there is not enough muscle tone to perform the asana to the fullest, do not despair. Gradual habituation during practice will give the muscles tone and over time it will be possible to perform the asana with ease.
Add a comment