It is known that the condition of the spine is an indicator that determines a person’s health, as it is the most important component of the musculoskeletal system.
Yoga for the back is an effective method for restoring, preventing, and maintaining the functions and healthy state of the skeleton. This ancient Indian practice is famous for its effect on the human body and is gaining more and more fans in the modern world. Continuing the series of articles about yoga for health , we will talk about this in more detail.
Benefits of Yoga
Experts say that daily yoga sessions lasting just 10 minutes will benefit the spine, back muscles, and the overall state of the body. In the process of practicing this ancient Indian practice, the so-called “energy centers” or chakras are involved, as well as all organ systems in the human body, which inevitably leads to an improvement in the overall condition of the human body.
Yoga for the spine, as a system of physical exercises, is aimed at developing the flexibility of the musculoskeletal system, strengthening the muscular skeleton, and normalizing metabolic processes due to the restoration of microcirculation of blood and lymphatic fluid.
Yoga for the back and spine positively affects the body.
- Relaxation of large and small (small, skeletal) muscles of the back and thoracic region. This relieves tension, eliminates pinching of nerve endings. As a result, joint mobility is restored, and pain disappears.
- Stretching the spine increases the intervertebral distance, restoring the physiologically correct structure of the spinal column. This will prevent premature wear and tear of the discs, both during the natural aging processes of the body and during physical overload, regardless of age.
- The complex effect of yoga asanas on the spine improves posture, relieves the load on the cervical spine and collar zone, and corrects curvatures of various origins.
- As a result of yoga practice, the body’s regeneration processes are accelerated, sleep is normalized, stress resistance and body tone are increased.
Home Exercise Complex
Yoga exercises for the back and spine are called asanas. Each of them has a unique effect on the body. The following asanas are most beneficial for the back:
- Vajrasana. Strengthens the muscles of the cervical spine, strengthens the shoulder girdle and muscles of the upper back. Promotes the restoration of cerebral blood circulation, relieves pinching of nerve endings in the cervical spine.
- Tadasana . Stretches the spine, normalizes the position of the intervertebral discs. Develops isolated control of the back muscles. Stabilizes the correct position of the body in space, due to strengthening of the muscular corset of the back.
- Adho Mukha Shvanasana . Since the asana involves a face-down position of the body, in addition to strengthening the muscles, there is intensive restoration of blood circulation in the brain. Stiffness is eliminated in the cervical spine, and the natural position of the structural elements of the vertebrae is normalized. As a result of the exercise, back pain is eliminated, tension is relieved from the lumbar region, and the muscles of the back and legs are stretched.
- Lightning strike pose with the hand position of the cow head pose. Relieves tension from the thoracic spine, normalizes the position of the spinal column and is a means of preventing osteochondrosis. Thanks to the exercise, you can get rid of pain in the neck, sacral and thoracic spine.
- Viparita Karani . In this exercise, the load is evenly distributed over the entire back, due to which all the main muscle groups are actively worked out, especially the muscles of the back. Due to muscle strengthening, the correct position of the spine is maintained even during everyday activities. The risk of injury or the development of osteochondrosis is minimized.
- Adho Mukha Vrksasana. An exercise for advanced “yogis”. Allows you to develop the muscles of the whole body, strengthen the lumbar region and develop its flexibility and mobility. Enhances blood circulation throughout the body, and with proper completion ensures maximum blood flow to the lumbar muscles, cervical spine and brain.
- Setu Bandha Sarvangasana . The asana allows you to isolate the entire lumbar spine, strengthen the cervical spine. Relieves tension from the spine, eliminates clamps and pinching. It also positively affects the pelvic organs.
Remember how unpleasant it is when your back aches, pulls, and shoots. This discomfort significantly worsens the quality of life and prevents you from enjoying simple things. Elementary actions cause back pain - walking, cleaning, going to the store.
Spinal yogatherapy will help eliminate all these symptoms, as for many centuries it has proven its effectiveness in the prevention and treatment of most diseases of the musculoskeletal system, normalizing the emotional and physical state of a person.
Ksenia
I had to turn to yoga when I had a pinched nerve in my spine. I don't go to yoga classes, but sometimes at home, for preventive purposes, I use the Tadasana and Setu Bandha Sarvangasana exercises. With their help, I stretch my back well, relieve stress and tension from the spinal and cervical regions. Even such elementary yoga exercises allow me to be in good emotional and physical contact.
Natalia
Yes, when most of your time is spent sitting, it's very important to take care of your back. After all, for example, scoliosis is not just a curvature of the spine; it entails a negative impact on other organs; headaches are more frequent. I know firsthand. I work in an office 40 hours a week. Lately, I've had more frequent headaches and a pressing sensation in the upper back. I started doing exercises, including yoga (those that are within my capabilities). My back is clearly grateful!
Alena
I have a sedentary job, so I've been going to yoga for a long time. Asanas really relieve tension from the back. After classes, I feel lightness in my body. I haven't had sleep problems for a long time. If I can't get to the gym, I practice at home.