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3 yoga postures to release your back

When I have pain in the back, I practice these 3 postures in the morning to relieve my spine. On a mat or on a loincloth, 3 simple and fast gestures that helps take care of oneself.

Pashimottânâsana

Reach the final position smoothly and without brusqueness, do not store it for more than 3 minutes. At first you will only hold it for a few seconds and maybe you will not touch your feet. Be indulgent with yourself! With time, you will succeed! The posture stretches the shoulders, softens the spine and relieves the lumbar. It facilitates digestion and stimulates the ovaries and uterus. It can help relieve the pain of menstrual periods or symptoms.

Do not practice laying if you have sciatica !!!

  • Sitting on the floor, legs against each other lying in front of you. Stretch the soles of the feet.
  • Palms flat on the floor next to the hips, fingers forward, push on the arms to raise the chest, face and eyes relaxed.
  • Straighten the rib cage. Pull the navel towards it to lengthen the torso.
  • Contraction of the muscles of the front of the thighs (quadriceps) by pulling them towards the groin.
  • Press the thighs against the ground, while pulling the waist up to counter pressure in the thighs down.
  • Inhale deeply by opening the rib cage and stretching both arms vertically above the head. The chin is parallel to the floor, allowing the neck to elongate. Focus on the front and lateral stretch of the rib cage, as well as that of the back.
  • Let the expiration take place. Observe the breath. The diaphragm is completely relaxed, without sagging.
  • Breathe calmly and conscientiously by bringing the air up as high as possible into the rib cage. Keep as far as you can (20-30 seconds).

Sarpâsana

It is a posture on the belly where one raises the head, the trunk and the arms, the legs remaining on the ground. This is a back strengthening posture. The Sarpasana Snake muscles the back, strengthens it and creates a feeling of well-being. Do not practice this pose during heavy stress or during an anxiety attack.

  • Place the chin, slightly tucked in, on the floor and place your arms along the chest, hands palms upward. The legs are in contact.
  • Slow your breath … while your concentration is directed towards your back (especially lumbar level).
  • While slowly breathing in, raise your head and chest. The arms remain with the back of the hands in contact on the ground (palm of the hands towards the sky).
  • If you can not lift the chest off the floor, lift it as best you can without violence, keeping the chin slightly retracted, and continue exercising normally. As in any practice, progress will be made with training.
  • If you can lift your chest off the ground, point your head up and a little back to look in front of you, but do not dig your neck excessively, keep your chin slightly tucked in.
  • Try to join hands in the back
  • So stay 3 to 6 breaths.
  • Rest on an exhalation; lay your head to one side, arm down the body with the palms of your hands towards the sky.
  • Relax your body completely.
  • Breathe in deeply, then regain your natural breathing.
  • Repeat the posture a second time with the same internalization on the lower back.

Bhujangasana

The posture of the Cobra, called Bhujangasana, is an elongated posture where one starts on flat stomach. The entire realization allows an important work in the back, the thorax and the abdominals.

  • Lie on your belly flat carpet,
  • Join the legs, the feet remaining together and the legs will remain stretched (without straining) throughout the exercise,
  • Place hands on both sides of the body, hands remaining positioned at shoulder height, forearms well laid to the ground,
  • Slowly lift the bust and breathe well.
  • Once in this posture, one can mark a pause and make a few slow breaths.

Namasté!

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