Yoga to improve your life 5: Best postures for your back

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Yoga itself is a discipline that brings great benefits to the health of the spine, but there are also specific postures that help to release tension by providing a massage and undoing the tension accumulated during the day. Don't miss this practice designed to gain mobility in the vertebrae, strengthen the back and, at the same time, make the tissues in this area of the body more flexible.

Hello my name is Carla Sanchez and I welcome you to this practice focused on discovering and deepening Main postures that are healthy for your back I'm going to tell you a little bit about it We have four main movements in the spine the forward flexion the extension that is when we open the body lateralization which is when we go sideways and torsion The best way to keep the back and spine in shape is by exercising these 4 movements that are natural we do Constantly throughout the day but the sedentary type of life we lead we are in normally some 8 hours sitting at work or standing up reduces the mobility of our spine so that I hope you enjoy the class by loosening up a little bit and re-mobilizing the vertebrae

by vertebra Enjoy it Sit in a comfortable position, with your legs crossed and your hands on your knees

close your eyes for a few moments, let's breathe inhaling through the nose

exhaling as it comes naturally to you letting out a good sigh if necessary visualize your back continue breathing, bring the attention to the sensations that you have at this moment from the base of the pelvis to the sacrum bone and piece by piece ascends noting first the lumbar zone the dorsal connected with the ribs and with the shoulder blades we continue ascending towards the upper back until reaching the neck also, it is the spine although it is not the back

Feel it and try to take your breath backwards Opening wide the thoracic musculature exhaling relaxing How is your back? What ailment or discomfort do you normally suffer from? depending on your habits of your postures habitually you may notice tension in the lumbars which is a classic or in the shoulders in the upper part, also in the scapulae they usually bother a lot especially when you spend many hours in front of the computer or your neck which is also very mistreated by computers and cell phones Open your eyes and we begin You raise your arms in front of you upwards inhaling exhaling turn to the right, hand behind the back, the other on the twisted knee let's untwist with a gentle warm up, inhale arms up in front of you Exhaling you turn to the other side Inhale up exhaling turns inhale arms up through the center exhale and twist two more up arms Exhaling turns inhaling exhale Exhaling turn to the left you return to the center you put your right hand on the ground elbow outstretched, lengthen your back, open your chest and bring your arm over the ground your head Making a lateralization reach up pressing the floor, we create a lot of space on the side, we don't want to collapse keep the two sides in parallel Inhale with the exhalation, we go to the other side, support the hand push the floor and you open the right side facing that way inhale and exhale inhale, exhale return to center relax the fingers of the hands behind the head, be careful with the elbows that they do not close open them contract the abdomen a little bit, take a breath as you exhale, bend to the right side

look to the left, we continue to insist on the lateralization, which is a movement that helps us to expand the lungs to expand our respiratory capacity is a natural movement that we usually do too, when we get up and wake up, it happens by the center, open a little bit more, look up, inhale, exhale, leaning to the left, exhale, leaning to the left head looks to the right, inhale and exhale, be careful with the elbows do not close, in

exhale inhale, return to center, open and undo hands Close your eyes for a few seconds, observing what effect these postures leave on your body

Open them and place yourself now on your knee

child's posture with the pelvis going towards the heels as close as possible stretching the arms forward we continue with the last lateralization lateralizing prepares the back and the body for other deeper postures walks with the hands to the right and moving forward, moving forward as much as you can until you feel the left side opens The head can rest on the floor if you get to the even on the arm if you find it more comfortable be careful that the pelvis does not come off the heels, bring it back, push back and stay You go back to the center and keep walking with your hands now to the left go forward, go forward as much as you can until you feel that the right side opens up a lot, it's delicious

feel the breath, it's there, expand the ribs Head very heavy and back to the center Shift the weight forward to the front, going to the quadruped hands are shoulder-width apart with fingers spread wide in stars at the knees hips width apart, actively push the ground with the hands is in straight line let's mobilize vertebra by vertebra in the cat and in the cow, inhaling open your chest and let the spine fall downward join an extension, inhaling as you exhale curve the back upward rounded look towards the navel in cat, inhaling, the pelvis goes backwards always, doesn't make the movement in the pelvis and little by little the rest of the back is infected, looks forward inhales On exhalation the pelvis moves forward little by little

The spine is rounded, let's give it more dynamism, inhale, open exhale rounded inhale opening exhale one more, inhale open exhale, round up

inhale, open from here push with your hands to the floor, bringing your pelvis first to your heels and then gradually your legs

are stretching, the pelvis rises, the heels go towards the ground Adho Mukha Shvanasana Pedaling, toe Heel Toe Heel Stretch your legs and slowly start walking forward at the beginning of your mat

approaching your hands, feet are still parallel to the width of your hips

bending the two knees, stretching the back to the front, inhale as you exhale you drop the trunk completely, the knees remain bent, head to the front, inhale one side and slowly to the other side you are going to hold the elbows with your hands, with your hands on the inside of the elbows not on the outside to favor the shoulder to open We're going to stay here in this deep flexion in Uttanasana

Breathing You can stretch your legs, if you feel comfortable if you don't pull too much

and be careful that the pelvis goes backwards, bring your weight towards the tip of the pelvis and the toes release the air The effect of the elections is relaxing It helps us to calm the nervous system Massage the internal organs And you undo the arms, support the hands hips backwards again step by step to turn the dog upside down We stay for three long, deep breaths inhale exhale Last breath inhale Exhaling very slowly, we lower our knees to the ground pelvis back Child's postures Scroll the weight forward, we support the little toes Make sure the pelvis is in line with the knee no further forward and no further back

I'm going to move back to get more space on the mat

keeping that alignment, you're going to take a big step forward with both hands

lengthen your back, inhale as you exhale and let your chest fall towards the floor

Anahatasana you can rest your chin or your forehead whatever you want

you prefer in an extension remember that extensions are that movement in which the back is arched backward the chest opens inhale and exhale Letting the sternum sink and connect with the earth we are opening heart, that's one the great effects of the extensions help us to expand make us more communicative

and work Anahata and Vishuddha Chakra heart and throat pressing with the hands on the floor go up, slowly, slowly, slowly, slowly, slowly, slowly, slowly you walk with the hands towards you and we unentrain the spine doing cow cat again Inhale opening the chest exhale rounding inhale open exhale, one more, inhale exhale, inhale push with the hands on the floor, bring the pelvis backwards and slowly slowly slowly slowly slowly bring the pelvis upwards I take a step forward to adjust to my mat, you can stay where you are

Adho Mukha Shvanasana, Adho Mukha is also a forward bending of the spine

let's finish with one last group of postures, with twists as we started with From here you're going to take a small step forward with both feet very small

The right hand holds the left ankle if you don't reach the ankle

you grab from the calf or above hold and twist deeply to that side the torsions are balancing, they also prepare us And they help us to purify both our energy, our digestive system, our urinary system inhale, exhaling you come back to the center We stay here, three breaths Letting the spine return for a moment to its natural place and integrating the work of the torsion the left hand now grasps the ankle or leg where you reach right twist the right hand is pushing the ground with intention, with force Inhale and exhale with the next exhalation, center the body, hand in front and slowly we lower the knees Pelvis back Child's posture take a breath, let it out through your mouth if you feel like it stay in Vanasana resting and integrating these four movements bending extension, opening lateralization and torsions That's all you need To keep the spine in shape Place the hands on the sides of the knees and pushing the floor you climb up rounded Vertebra by vertebra Until reaching the vertical remains with the eyes closed Breathe deeply take a few moments to integrate to be present before the end of practice Hands in front of the chest Anjali Mudra Namaste, have a nice day

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