One of the ways to have a strong and healthy body is to work on healing the spine with Yoga. Our spine supports and sustains us, so it is important to work on the surrounding muscles to ensure longevity as well as a good posture. An upright posture, with open shoulders, helps the breath flow more easily in the body, oxygenates the cells, keeps the energy level high and leads us to have a positive attitude in life.
of the hand is resting on the ground, stay for five breaths and then switch legs, raise the left one and once again hold the position for at least five breaths. Then return to the ground and lift both legs, bend your arms, keep your elbows close to your body and lift your palms off the ground. Stay suspended with the body as you enter Ardha Shalabasana, the half locust.After five breaths, place your palms on the ground, slide forward with your shoulders and pelvis, keeping the backs of your feet firmly pressed to the ground and the rest of the leg off the ground, enter the upward dog position (Urdhva Mukha Svanasana) and breathe deeply five times.
Push your palms firmly to the ground, straighten your arms, slide back with your pelvis and enter the downward dog position, use it as a transition to then bring your knees to the ground and enter the camel position, Ustrasana.
and stay here for five breaths. Then leave the position, return to the downward dog, bring your knees to the ground and come back prone on the mat, now your back is warm to face the bow position. , the knees are as wide as the hips, gradually, lift the chest and thighs, open the heart, keep the gaze upwards and remain in the position for at least five breaths. Slowly release the position, return with the body on the ground. Place your forehead and hands, press your palms and unroll your back in the position of the cobra, the legs and the backs of the feet remain on the ground, the shoulders open and try to open back, the neck stretches and the gaze goes towards the " tall. Stay for five long, deep breaths and then return to the downward facing dog position, which you use as a transition to sit on the ground., bend your legs and bring your heels close to your buttocks, put the soles of your feet firmly on the ground, and keep them as wide as your hips.
Grab the ankles to take the measurement of your position well, release the ankles and lift the pelvis and buttocks upwards, the shoulders are on the ground and push down, the hands grip under the back while entering the half bridge position , Setu Bandhasana keep your chin closed and gaze straight in. Stay here for five deep breaths as your back prepares for the full bridge position.
Return with your back to the ground and bring your hands back, under your shoulders with your fingers pointing towards your body. l "high and open. Also remain in this position for five breaths. Then go down to the ground with the pelvis, bring the knees to the chest and embrace and relax, drop the knees to the sides of the chest, grab the inside of the feet with hands and enter the counter-position of Ananda Balasana, the happy child, if you want to try the more advanced variant, extend your legs and bring your feet to the ground. Maintain this position for as long as you feel it is necessary to soothe your back.
of the back and the pectorals are heated, giving flexibility and youth to the spine.
These exercises also increase the strength and endurance of the spine by preventing calcification of the vertebrae and relieving unnatural curvatures of the spine.
The circulation of the abdominal organs increases, improving their oxygenation in order to make them work more efficiently.
These positions remove constipation and activate digestion, the kidneys are also stimulated, prompting the body to excrete toxins.
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