The Western lifestyle has a daily life characterized by an "extreme sedentary lifestyle that often leads us to take wrong postures. We spend a lot of time sitting: in the car, on the sofa, on the chair, at the desk, often contracting the body. in addition to the cervical spine it is also our spine. The spine is also the catalyst for all the psychophysical tensions and our emotions that can exacerbate an existing problem: often the weight of responsibility lurks on our shoulders and back. we have chosen to offer you a short Yoga sequence that works on the flexibility and mobility of the spine.If repeated every day, it trains the mobility of the back and progressively relieves pain.
left by flexing the torso laterally. Extend your side and feel your spine stretching upward. Breathe deeply. Now reverse the direction, bring your left palm to the ground and raise your right arm and stretch the right side of your body flexing your spine to the left. Then, always keeping your legs crossed, twist: turn your torso to the right, bring your left arm over your right knee and your right arm behind your back.
Inhale while stretching the column upwards and exhaling rotate the torso to the right looking over the right shoulder. Then return to the central position and do everything from the other side. Twist your torso to the left, bringing your right arm over your left knee, and your left hand behind your back with your palm resting on the ground and your gaze over your left shoulder. Stay here for five long, deep breaths. In the "inhale" raise the column upward, in the exhalation strengthen the twist.
below the shoulders and knees as wide as the hips. Begin to mobilize the spine: in the inhale gently arch the back starting from the coccyx, open the shoulders and bring the chin upwards, then exhaling, round the coccyx, bring the navel towards the column, the chin towards the chest and enters the cat's hump with his back.Continue this swaying motion for at least five times, loosening the entire spine.
Then press the palms of the hands towards the ground and push the buttocks upwards and the heels towards the ground and enter the position of the downward dog, Adho Muka Svanasana. away from the mat, pressing your hands firmly to the ground, move your shoulders away from your ears, and let your abdomen come in. Stay here for five breaths then bring your belly to the ground.
remains resting on the ground. Stay here for five breaths and then twist your face and neck to the right and then to the left, with your gaze moving back. The backs of the feet remain firmly pressed to the ground.Return to the front position and bring your elbows to the ground, entering the position of the actual sphinx. Open your shoulders and chest wide, gently press your pubis to the ground and round your tailbone. After five breaths press with your palms on the ground and push your buttocks back bringing them on your heels, flex your torso forward and rest in Balasana, the position of the Child.
on the floor. Bring your right knee to your chest first, then push it towards the ground in a twist to the left and open your right arm outward bringing your gaze to your right hand. Stay for at least five breaths then come back with your right knee to your chest and repeat on the other side.
Bring your left knee to your chest and then bring it down to the right, helping you with your right hand, your left arm opens outwards and your gaze follows it. Stay here for at least five breaths and then slowly unroll into the Savasana position to the final relaxation.
of the neck and back, stimulates the organs inside the abdomen, and acts beneficially on the kidneys and adrenal glands.
The position of the Sphinx in addition to developing the muscles of the spine, relieves pain due to sciatica, low back pain and herniated disc. It improves ailments such as hyperkyphosis, reduces pain related to the menstrual cycle and also tones the thyroid gland.
The sequence ends with the supine twist of Jathara Parivartanasa, which stretches the muscles of the spine, thighs and hips, relaxes and stretches the back and realigns the vertebrae. Massages and stimulates internal organs, increases lung capacity and reduces lumbar pain.
