Yoga for posture and back: a set of exercises

Yoga for correct posture: exercises, complexes

Not everyone can boast of really correct and beautiful posture.

During daily work at the computer, and just eating at the table, a person forgets about the correct position of the back.

Specialists practicing various rehabilitation techniques, invented yoga for posture, which helps restore back muscles, and also maintain them in tone.

Complex of classes for beginners

To begin your way of relaxation and alignment of posture, you need to address simple, but effective exercises.

For those to whom yoga seems to be something unknowable, experts recommend that you focus on yoga for posture - the exercises are easy and will not require additional training.

Pose of warPole of cobraPozza dog

The complex of tasks has a beneficial effect on the elimination of muscle spasms and pain, and also improves the person's well-being.

The charge itself is desirable to perform just sitting at the desk, or during lunch break. Before performing, divide the muscles of the back and relax.

Below are the simplest warm-up yoga tasks for beginners: they will not become interchangeable for posture.

• sitting with a straight back, the chin is lowered to the chest.
• the circular movements of the hands, with the back straight.
• sitting straight, while doing a pulling down with his hands, trying to reach the floor.
• Walking around the room with a book on his head.
• clinging to the wall of an even back.

Such simple exercises will help warm up and prepare the body for performing more complex asanas for beautiful posture. Performing them half an hour daily you can achieve effective impact on the back.

During exercise, be sure to breathe evenly, do not pause. Actions are carried out smoothly and smoothly, sudden movements are undesirable. Here are a few more tasks that are already directly related to the yoga method:

1. Cat. Exercise is like pulling a cat - stand on all fours, in the hands of the emphasis on the palms, hands are straightened. Strongly curl your back out, as if forming a balloon under yourself. Next, bend your back back, caving in with your whole body. Slide on the rug ahead, stretching slightly. The task will help to correct the posture with daily execution about 20 times per approach.
2. The starting position is the rack on the knees. Raise both hands up and lower the buttocks to the heels, gently rolling your hands back. Now slowly pull them straight in front of you and stretch for half a minute.
3. Sit on the buttocks, knees bent. Pull out one leg underneath, forming a half-string. The head is tilted down to the rug. The task is done 6 times with each leg.

These yoga exercises for posture gradually form a straight back, in addition they are simple and suitable even for older people and children.

Variants of basic exercises

Correct the posture needs exercises for other parts of the spine.

It is not superfluous to include a complex of stretching the muscles of the chest - all parts of the body are interconnected with each other, therefore, it is necessary to involve everything together.

Also, do not forget about the cervical department, yoga for correcting posture also includes tasks aimed at developing this group of muscles.

Yoga recommend after mastering the basic exercises to move to the core, which are aimed at the correct setting of posture:

1. Pose of the boat. Sit down and bend your knees. Gradually tear off the feet from the floor, lifting them below eye level. The task is to stay on the ischium as long as possible. Correction of posture occurs due to straightening of the back and thoracic region. It is recommended to stay in the pose for about 20 seconds.
2. Pose of the hero. To complete the task you will need a solid rectangular object in size with a brick. Stand on your knees, place the prepared support between the feet and lower the pelvis on it. In this case, there should be no pain, so pick up the correct height in the subject. Draw the coccyx, then direct the pubic bone to the floor. In performing this yoga asana, correcting the posture is important to find the position in which it will be comfortable to sit on the ischium bones.
3. The falls. Stand on the rug, leaning on the right leg, bent at the knee. Place your hands on your left hip. Try to pull the coccyx up and at the same moment to the floor. Thus in muscles there should be a tension in the field of the right femur. With an even back on the exercise, 2 minutes are allotted.
4. Deflections. Fold a small towel in the roller and place under your back in the area of ​​the shoulder blades. To correct the posture, lie on the cushion and stretch your arms parallel to the floor. The legs are bent at the knees and rest on the feet. Remain in position for 2 minutes.
5. Pose of cobra. Lay down on the rug, on the stomach, the heels together. Point the coccyx toward the heels. Hands bent at the elbows near the chest, they lean on the palm of your hand. Try to make a good deflection with the blades, guiding the collarbones from each other in different directions. Try to break away from the floor, not using the power of the hands, but only due to the dorsal muscles.

The above tasks perfectly stimulate the tone of the back. It is necessary to practice yoga 30 minutes - the correct posture will be the result of work on the body.

Exercises for pain relief and posture correction

Many trainers have developed their own complexes, which empirically help to relieve pain in the spine. Basically, these postures are based on stretching the back and neck. Several examples of asanas for pain relief:

Yoga exercises for posture

1. Elongation of the muscles of the back. This task is also included in the yoga complex for beginners - correct posture is achieved after a few lessons. Sit in a comfortable position, for example in the lotus position. Cross your arms in front of you and start slowly lifting them: first to the level of the eyes, and then get your hands over your head. Try to stretch up as high as possible. With this exercise all the vertebrae relax.
2. Twisting. Sit down, sitting on the rug - knees bent in front of you. One foot is pressed to the floor in a bent state, the other - for the knee of the lying leg. The essence of this yoga exercise for a beautiful posture is the slow twisting of the vertebrae in the direction of the bent leg. Repeat the task with the opposite leg.
3. Pose of the dog. This asana will remove the load from the lower spine. Lie down face down and put your hands in front of you. Slowly tearing the body off the floor, stand on your feet and palms. The head is down. The result is a triangular position resembling a dog with the head down. When the position is reached, inhale and exhale 10 times.

Most problems with the back are solved with the help of yoga - a violation of posture is no exception. Performing simple tasks for the spine, you can eliminate regular back pain, improve overall health and create a beautiful posture.

A source: http://yoga24.info/lechebnaya-ioga/uprazhneniya-iogi-dlya-osanki-osobennosti-metodiki.html

Exercises for proper posture at home

Correct posture is a guarantee of beauty, active and fulfilling life, as well as the proper functioning of all internal organs.

Violation of posture can lead to serious diseases associated with the spine. A small percentage of people give their backs proper attention. Many people start taking care of it only when they feel a lot of pain. And painful feelings mean that problems already exist.

Internal organs function correctly only when they receive the right blood supply. And if one of the vertebrae is squeezed - a person starts walking or sitting upright. This also provokes the emergence of all health problems.

Correct posture can be at any age. Sometimes for this purpose it is necessary to completely change a way of life, to reconsider the habits.

In addition, it is necessary to apply special exercises for posture at home. They are simple and can be performed independently.

Causes of incorrect posture formation

Incorrect posture is formed due to degenerative diseases of the spinal column. Most often the curvature of the spine is laid at an early age.

The main factors that provoke the problem are:

• injuries sustained during labor;
• microtrauma of the spinal column;
• hereditary diseases;
• excess weight;
• an uncomfortable mattress that causes discomfort;
• work in a sitting and uncomfortable position;
• constant wearing of bags on one shoulder;
• constant wearing of shoes with high heels;
• atony of the muscles of the dorsal corset;
• excessive force.

In children, violations occur more often than in adults.This is due to the fact that the spine develops faster and forms.

Before adolescence, the bone and cartilaginous segments are soft, in the active stage of formation. Muscles in children are elastic and easily adapt to curved ones. Therefore, they very quickly deform.

But these factors can contribute to the restoration of proper posture, provided that the exercises are correctly and regularly performed to correct it.

How to determine the correctness of posture

Correct and beautiful posture plays a big role for a person, from an aesthetic point of view.

Dropped shoulders, stoop, relaxed dangling belly speak either of laziness or of inability to behave. Every self-assured person who wants to achieve something in life must watch his posture.

With proper posture, the head and body are at the same level along the vertical.

Both shoulders are at the same height, the shoulder girdle slightly unfolded and lowered.

Visually, the spine itself should be without curvature, the thoracic zone and abdominal cavity may be slightly convex.

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In the absence of problems with the back, a person can easily unbend his legs in the knees, without experiencing discomfort when using the hip muscles. If you bring your legs together, they should be straight, and knees, thighs, heels and lower legs fully closed.

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Someone from the surrounding should try to put a palm between the wall and the lumbar spine. If the hand passes freely, then the posture is even. The weakened muscles of the abdominal zone move the spine back, then there is a curvature.

Even a slight curvature of the spinal column can lead to such consequences:

1. Change the functionality of the diaphragm, and as a result - the violation of breathing.
2. Hemodynamics worsens;
3. The intensity of blood flow in the limbs is reduced.
4. Brain tissues undergo hypoxia.
5. In the ligaments begins the process of ossification.
6. Muscles are in constant tension.
7. There may be acute pain in the limbs, head, chest.
8. Chronic sleep disorders develop.
9. Nervous processes are jammed.
10. Progresses osteochondrosis.

Exercises for proper posture should begin with strengthening the spine. To do this, you need to do a set of exercises, which involve not only the muscles of the back, but also the whole body.

Exercises go in order, which is not desirable to change:

1. PushupsThis is a versatile exercise that strengthens the body and muscles of the shoulder girdle. You should start with two sets of 15 repetitions.
2. Lying on his back, hands straighten out to the sides and try to raise his head. At the same time, wear socks as much as possible. In this position, stay for a few seconds, do five approaches with an interval of about 30 seconds.
3. Sit on a chair, put your hands behind your head and bend back as much as possible, after five seconds to relax. Carry out five such approaches.
4. Exactly, become hands behind the head and close in the lock. In this situation, try to strain your hands, then relax. Make five such repetitions.
5. Lie on your back, hands along the trunk and climb at the expense of the back muscles. Do not tear off the legs from the floor and do not bend. Hands can be slightly hold the torso. While performing lifting, breathing should be delayed. Prodelyvat 10 times.
6. Lie on your stomach, with your arms around your ankles and try to tilt your head to your feet as much as possible. At the same time, the body must be tense. In this position, stay for a few seconds, then relax. Make at least five such approaches.
7. Lie on your stomach, hands straighten along the trunk, legs bend at the knees and lift as high as possible. Hold in this position for a few seconds and relax. Repeat 10 times.

After completing such a complex, you should proceed to exercises for a beautiful posture:

1. To stand in front of the mirror smoothly and lift first the left shoulder, hold it for a few seconds, then lower and raise the right one.
2. In standing position, straighten your back, lower your shoulders, and then smoothly take both your shoulders back and forth
3. Bring your hands behind your back, do not bend and raise as high as possible.
4. Inhale and remove the scapula, while drawing in the belly, and slightly bend back. On exhalation take the starting position.
5. To sit on a chair, hands to pull upwards, to connect in the lock and, bending hands in elbows, to get them for the shoulder blades. After a few seconds, take the starting position.

LFK for violations of posture is always necessary, but its nature depends on the features of deformation of the spine. Do exercise therapy at least 4 times a week - for prevention, and if you want to adjust it - every day.

In addition to the above exercises, there are others, they are used precisely in the presence of problems with the spine.

The most effective gymnastics for posture consists of such exercises:

1. To become exactly, legs to put at level of shoulders, on inspiration will bend forward and touch fingers of a floor, on an exhalation it is necessary to be straightened and to repeat.
2. With the same initial position of the hand to put on the back of the head, the elbows and head slightly back, chest slightly bend and perform circular movements of the trunk. Taking a breath, take him back, and on an exhalation forward.
3. The starting position is the same, hands in hand, on inhalation turn the body in one direction and withdraw both hands back with a slight deflection of the chest, on exhalation return to the starting position.
4. To kneel, to lean on the floor with your hands, to bend under your breath in the chest, raise your head and look up, to lower your head and bend your back in exhalation.
5. Sit on the floor, lean your hands behind. At the inhalation, simultaneously raise your arms to the sides, and your legs up at an angle of 45 degrees, hold your breath, and exhale to return to the starting position.
6. To become level, legs to put at shoulder level and slowly bend forward, hands to lower and relax. Breathing is arbitrary.
7. Lie on your back, spread your legs and arms apart, try to completely relax your muscles, breathe smoothly and deeply. The duration of the exercise is 15 seconds.

Exercises must be performed at least 6 times. For those who are interested in how to straighten the posture at home, such a set of exercises it is desirable to do either in the morning or in the evening.

Do not try to immediately squeeze all the forces out of the body. The duration of the exercises should be increased gradually.

Yoga therapy

All the provisions and exercises of yoga are aimed at working with the back.Many of them are light in performance, they can be done even by children, whom parents always want to see slim and healthy.

Yoga for beginners is the ability to properly sit, straightening your back. This position of the back should become a habit.

To do this, you can perform simple actions even sitting at your desk or at school at your desk:

• sit up straight, lower the chin at the chest, remove the scapula, relax after 30 seconds;
• straighten your back and do the movements with your hands, as when swimming with crawl;
• stand up straight and crown up;
• Do inclines forward, grasping your ankles;
• Put the book on your head for a few minutes or walk.

Thanks to yoga, the back will get used to the new position and will stop looking for the former bent position.

Yoga for straightening the spinal column in adolescents

Such a disease as scoliosis is quite common in adolescence. Parents are frightened not in vain, since in neglected form pathology is dangerous for life.

Yoga offers effective techniques for schoolchildren, able to reduce curvature:

1. Pull all the body to the back from head to toe then take two steps forward, keeping the position.
2. Carry out circular motions with shoulders and torso of the trunk to the floor. Pull your hands up, taking a breath, and dropping out on exhalation.
3. Lie on your stomach and lift as high as possible hands and feet up.

It is better to start more complex exercises under the guidance of a coach.To ensure that the children are not exposed to such an ailment, they must be made to move more, to walk in the fresh air and to prohibit a constant stay at the computer.

Fukutsuji method

Exercises of a Japanese doctor Fukutsuza helps women to correct their posture at home in a short time. Correction of the ridge is carried out using a large towel.It will take about five minutes a day.

The essence of the method is to perform such simple exercises:

1. To sit on the rug, put a rolled towel and fall back on it. The roller should be under the navel.
2. Legs should be spread to the width of the shoulders, feet should be folded so that the thumbs touch, you can fasten them with an elastic band.
3. Hand over the head to touch the little fingers and big toes. In this position, lie down for five minutes. When there is pain, you can start from the minute, then gradually evolve time.
4. If you place the cushion under the thoracic area, the posture will improve, the chest will rise, and the growth will increase.

Exercises for perfect posture in the gym

In order to straighten the posture at home and to prevent beautiful posture, it is very important to strengthen the muscles of the back. Exercising in the gym is desirable not to make mistakes. Otherwise, you can seriously injure yourself.

Basic exercises:

1. Hyperextension- Mow-extensor exercises, which involve the muscles of the back and buttocks. It is carried out on a special simulator and almost harmless. You need to lie on your stomach, rest your feet under the roller and lean forward, then inhale, reach up. The simulator should be adjusted to its height, so that you can make the movement of the back with a full amplitude. Do the exercises with your hands behind your head or in front of you in the lock. To avoid injury, traffic should be slow, at the top and delayed for a few seconds.
2. Thrust of the upper block by the head- The exercise involves the widest muscles of the back. It is done sitting on the simulator, legs under the roller, and hands pull the handle by the head. It is important to keep the elbows on the same line with the trunk or move a little forward. You need to choose for yourself such a weight, so as not to disturb the technique. The counterweight of the crossbar should be pulled upward. Breathe should be evenly, on an exhalation to pull hands on itself, and on an inspiration to be stretched.
3. Traction of the bottom block to the belt while sitting- the main exercise on the widest muscles. You need to sit on the simulator, feet to rest on the bandwagon. Thus the back should remain straight, and shoulders on one level. Drawing the block to the waist of the leg, it is necessary to unbend the legs in the knees, and with the straightening of the hands try to stretch forward along with the body.
4. Pulling on Gravitron- exercises on a special simulator with a counterweight. Suitable for those who can not pull himself up on the crossbar. It involves not only the muscles of the back, but also the biceps, deltas - depending on the grip. You have to pull yourself tightly along the line, do not bend back.
5. Thrust to the waist in the sitting simulator- in this exercise, the emphasis is more on the chest than on the legs. The handle of the simulator should be pulled to the waist, straighten the chest, and retract the elbows. At the same time, pull the arms simultaneously, keeping the shoulders on the same level.

In addition, do not forget about physical education to maintain a beautiful posture. They must be carried out for the prevention.Correct posture is the guarantee of beauty and health of internal organs.

These materials will be of interest to you:

• How to correct scoliosis at home

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A source: http://lechenie-narodom.ru/uprazhneniya-dlya-osanki-v-domashnih-usloviyah/

Yoga for posture: asanas beneficial to the health of the back

Hello, new blog visitors and my regular subscribers! Today I want to talk with you about the importance of yoga for posture, and how with the help of simple hatha yoga exercises you can improve the quality of your posture and the health of the spine as a whole.

I am convinced that it is useful to know not only those who already have real problems with the spine, but also those who are absolutely healthy to be able to avoid such problems in principle.

Do you want your posture to be beautiful and beautiful? Then read this article!

Principle clause

I hope you understand that if the disturbances in the functioning of the spine have reached serious limits, then indifferent video lessons with an inept approach can further damage, and only yoga can help only with a professional approach.

So you want it or not, but you have to apply to a yoga therapist. With serious abnormalities (scoliosis, kyphosis, hernia, etc.), a competent correction is important, taking into account all the nuances of health, and not just the condition of the spine.

A true professional will ask a series of questions, examine your body, find distortions and determine which character and they have a degree, and only on the basis of the received data will develop a special set of exercises suitable to you.

Exercises to improve posture

Nevertheless, let us single out from the wide variety of yogic asanas those asanas, which have a particularly beneficial effect on the health of the back.

Viragana

Sit with your legs bent so that the buttocks land between the feet. If the knee joints do not allow you to sit like that, place a folded plaid under the buttocks. Make sure that your back is perfectly even. Brushes freely rest on their knees with their palms upward or hold the mudra.

Exercises in asana:

• Hands, folded in a namaste, periodically lift over your head, stretching along the spine. Mentally pull the coccyx down, and the crown of the coccyx up.
• Fold your arms in front of the breast in a namaste and alternately then press your palms against each other, then relax in the usual namaste. You immediately feel how the pectoral muscles and muscles of the hands have worked, but thanks to this exercise the whole upper back is also strengthened.

Balasana

A child's posture is good to start a complex for the spine and compensate for the waist after strong deflections back. Sit down in Vajrasana, smoothly lower the trunk on the front part of the legs, and the forehead - on the floor. Hands rest on both sides of the trunk. The back is slightly rounded and completely relaxed.

Exercises in asana:

• Stay in Balasan, turn your head, alternately lying on the left ear, then on the right. Do not forget to completely relax. This variation further relaxes the neck muscles.
• While in Virasan, stretch your arms forward and go to Balasana in this position. The palms of the hands are pressed to the floor and stretch as far as possible forward, while the coccyx is pulled back. It is necessary to stretch the spine in the range available to you. Must alternate with relaxation.

The butterfly post has been described more than in detail by me in a separate article, therefore here I will acquaint you with the options that will undoubtedly enhance the effect of the alignment of the spine.

Exercises in asana:

1. Take the butterfly pose against the wall. To the wall, all parts of the spine should be pressed down to the coccyx, and so the buttocks should also lean against the wall. Pay attention to the shoulders and the entire back surface of the head were pressed to the wall. Keep this position throughout the entire cycle of Buddha Konasana.
2. Lay down on the floor, hugging the buttocks against the wall, and your feet, folded in a butterfly, press against the wall. Perhaps in the beginning you will be pressed only the side surfaces of the feet. Do not try to force the entire back surface of your legs against the wall. For beginners, it is enough to strive for exhalations to improve the stretch in the inner side of the thighs, straining the corresponding muscles.
3. Stay in the classical Buddha Konasana, set behind your back a roller, basketball or fitball. On exhalation gently bend back and lean against the existing auxiliary object. If it's a cushion or a ball, it should be in the area of ​​the lower part of the scapula, and your crown should rest on the rug.
4. If this is fitball, then the head, neck, shoulders and upper back lie on the fitball, hands behind the head in the elbow lock and stretch backwards. In the lower back, a deflection is created, and control the adequacy of its intensity.

Bhujangasana

The cobra posture was recently considered by me in the most detail here and here, so now I will only talk about what exercise can be done in it additionally.

While in the main version of the asana, you can alternately rotate the head and shoulders to the left, then to the right. In this case, if you turned to the right, the look is directed to the maximum visible point on the left, and vice versa. This will work well in the lumbar spine.

In addition to the above discussed asanas, the complexes for straightening the spine more often include asanas such as Tadasana, Uttanasana, Marjarianasana, Virabhadrasana, the dog snouting down and up. Yogis with a healthy spine also include in the occupation Ushtrasana, Shalabhasana, Halasana, Setu Bandha Sarvangasana and others. The implementation of these and many other asanas is described in detail in the Poses section.

If after reading the materials, you have something to say or ask, then I'm waiting for your feedback and comments. And to correct the posture was correct not only for you, but for those who are dear to you, make a simple repost in the social network.

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5 asanas for correcting posture

The benefits of civilization help to solve any problems, but not the problem of incorrect posture. We spend the days sitting at the desk, looking at the computer monitor. We travel sitting - in the car or in the plane.

We meet with friends in cafes and restaurants - and sit for hours on beautiful, but not very comfortable chairs for the waist. And, if you do not know the pain in the neck or back, most likely, you're just too young.

Unfortunately, concentrating on the position of the back only a couple of times a week, during practice, it is not enough - you need to monitor your posture constantly, wherever you are.

Back to the wall

The most common problems associated with the back are stoop in the upper part (excessive kyphosis) and too strong bending in the lumbar region (excessive lordosis).

So, the first step is to understand which back region needs correction. Stand with your back to the wall, close to her heels.

Ideally, the sacrum should be touched (a flat bone in the shape of an inverted triangle, located just above the coccyx), the middle and the upper back, and the back of the head.

If, in order to bring the back of the head to the wall, you have to tilt your head too much and your chin rises, most likely, you have excessive kyphosis of the thoracic spine.

State of things

Having realized the problem, first take a critical look at the furniture that surrounds you - at work and at home. Orthopedic mattress and competently organized workplace are very important for maintaining proper posture.

And even if you can not ask the boss for an ergonomic chair, you can correct something in your power: sitting at the computer, make sure that the monitor is at or near the eye level; Place the keyboard so far away from yourself that you do not have to tilt your head every time you need it look at her; when you type, the forearms should lie on the table; Get a bookstand so that when you read the paper, you can place it on the eye line.

Flexible policies

Correct posture can be included in the regular practice of asanas, which will help to cope with exactly your problem.

If you have excessive kyphosis - in other words, stooped back, it is useful for you to stretch the muscles of the chest, develop the flexibility of the thoracic spine and strengthen and contract the muscles of the back.

Deflections back with a support stretch the muscles of the chest, open the chest and increase the mobility of the hardest part of the spine - the thoracic region.

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To strengthen and shorten the stretched back muscles, regularly perform Shalabhasana (the locust pose) and Bhujangasana (Cobra posture).

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Both asanas strengthen the long muscles running along the spine, and muscles that support the position of the scapula (in particular, trapezius and rhomboid muscles).

Too much curved loin can be corrected by concentrating practice on stretching the front surface of the thighs (in particular, quadriceps). Regularly perform attacks and Virabhadrasana I (the pose of Warrior I).

Stay in these positions for 1-2 minutes, concentrating on the position of the pelvis: point the pubis up, and the coccyx down to the floor. This action will help pull the lower back and relieve tension from the waist.

Regardless of whether you have kyphosis or lordosis, daily for several minutes a day perform Virasan (the Hero's pose).

It will help to correct the posture, as it teaches the body to form the necessary bends along the entire spine.

Thanks to the practice of Virasana, you can maintain the correct position of the back during the day - in the office, sitting down at your desk, just remember the movements that you made in this asana.

1. Variation of Navasana (Boat Poses)

Sit down, bend your knees, feet on the floor. Try to sit on the ischium bones and not roll on the coccyx. Grabbing the lower leg, stretch the spine and straighten the chest.

While maintaining traction, lean back and tear the feet from the floor. Pull your arms forward and balance on the ischium bones. If you feel that you are ready for more, straighten your legs so that your feet are just above eye level.

Repeat one of the variants of the pose 2-3 times for 15-20 seconds.

2. Lunge

Go down on the right knee, the foot of the left foot rests on the floor, the knee is located strictly above the ankle. Twist your fingers and put them on your left thigh.

Keep the right thigh perpendicular to the floor, point the front side of the pelvis upwards and simultaneously pull the coccyx to the floor. You should feel an intense stretching of the front surface of the right thigh.

Hold in the pose for 1-2 minutes and, changing your legs, perform the asana in the other direction.

3. Virasana - Pose of the Hero

Stand on your knees and, holding them together, spread your feet. Arrange the brick between the heels and lower the pelvis on this support - its height should be such that you do not feel pain in the knees, feet and ankles. Put your hand on the lower back and pull in the coccyx.

Feel the bend in the lower back become weaker. Then do the reverse movement by moving the pubic bone to the floor. At this point, the waist will bend too much. Your task is to find a neutral position of the pelvis, in which you will sit exactly on the ischium bones.

4. Bhujangasana - Poza Cobra

Lie on your stomach. Direct the tailbone to the heel to avoid compression in the waist. The palms on the floor, under the shoulders. Aligning your elbows and pressing your hands to your sides, tear your head off the floor. Pull in the blades.

Increasing the deflection, direct the sternum forward and upward, and the clavicles - from each other. Look forward. Try to come off the floor not at the expense of the hands, but thanks to the back muscles.

Gradually increase the time in the pose to 20-30 seconds. Repeat 3-4 times.

5. Backward deflection with support

Roll the blanket into a small roller. Lie on your back so that the roller is located under the shoulder blades, just below the level of the armpits. If you feel discomfort in the neck or head tilts back, put a pillow under the back of your head.

Then bend your knees and, resting your feet on the floor, direct the buttocks to the heels, pressing the lower back to the floor. Now stretch your arms up, to the ceiling, or back, behind the head, palms facing each other.

Stay like this for 2 minutes or more.

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A source: https://yogajournal.ru/body/practice/home-practice/vokrug-svoey-osi/