Learn to perform the plow pose or Halâsana. It is an inversion position from the flexion of the hips. Highly recommended for stretching the lower back.
Rishikesh series
Halasana or plow posture
Flex at the knees supporting the feet on the floor, with an impulse raise your pelvis holding the back with your hands, knees close to your face
Stretch your legs little by little until you support your fingers
on the floor or mat
Try to keep your legs active
Put your hands close to your shoulder blades if your back allows it
and also your elbows
Calm breathing
Feet make traction on the ground
Stretch arms supporting hands, you could also intertwine them if you are comfortable
Variation advanced: spread your feet apart a little more than the width of your mat with your arms behind you and holding your fingers
Still growing with the coccyx and the spine
towards the sky
It is a calming posture
The arms come back, you support the hands, you put your feet together, little by little and with the strength of your abdomen support your back, the pelvis to come out of the asana and rest savasana
Audio:
Subtitles:
Sesión para dormir como un bebé
Bakâsana or raven pose
Ying yoga
Relax the face
Salabhasâna or grasshopper pose
Emotional openness
Purify yourself in spring
Hatha: Open Your Heart With Back Spine Extensions
Awakening the body 3
Hatha Yoga: strength and flexibility