torstai, 15. maaliskuu 2018

Upper Back Pain Exercises For Every Morning: 15 Minutes

A full description of the technique of doing these exercises you will soon find in the new section of our site "Asanas". And here I'll tell you how to make the entire body work out in the exercise. The main thing on which I emphasize: in each pose, try to stretch the body so that no clamps are formed anywhere. Then the energy will flow freely and joyfully over it. Do exercises for 1 to 3 minutes, trying to equalize breathing and calm down.

 

Tadasana. Pose of the mountain Feet together, hands along the body. Legs take root in the ground. You can kneel down, so that the body feels whole, without strained areas.

The abdomen "leans" on the feet - take the weight of the abdomen to the feet. The tailbone is turned down, the crown is pulled upward to straighten and stretch the spine. Relax your shoulders. Close your eyes and build your body along a vertical line: the body weight is located in the centers of the feet, exactly above them - the center of the pelvis, the center of the chest and the crown. Check yourself in the mirror.

 

Vrikshasana. Pose tree. Raise your toes so that the feet are tightened and the arches of the feet are raised. Straighten and tighten your knees. The coccyx is down, the crown is up. The belly, the solar plexus area, the crown of the head - all pull up ... Pull up your hands (parallel, or joined by the palms - as you see it right), pull out all the joints. So the exercise will include your entire body. You can feel it whole.

 

exercise.jpg

 

Uithitta Trikonasana. The pose of the triangle. Stop - in the sides at a comfortable width. Bending down, try to lengthen the side that is squeezing. To "turn on" the whole body, push the floor with feet, stretch the body crosswise: the tailbone - down, the crown - up, the hands - in different directions. A glance at the upper palm will complete the energy picture of this figure. Virabhadrasana II. Pose of the hero. The feet are set quite wide, pull one knee forward, bending it, and the second - back, without bending. To make the whole body work, push the floor with feet and pull the body cross again. Look - towards the front arm and legs. Do not go low in this pose until you learn how to level upper back pain your lower back!

 

Uthitta Parshwakonasana. Pose of a triangle with an elongated sideways. From the previous position: just lower the body to the front knee, leaning on it with your elbow. You can put your hand on the floor or on the block . Be sure to align the body along the line of the side that pulls. If you sink to the right knee, then you need to build a straight line along your left foot, left side and arm. To make the whole body work, we perform the same manipulations: "revive" the feet, pressing them to the floor and pushing the floor; we turn the coccyx down (complicated, but this is the main element of the exercise). And again, a cruciform extension: the coccyx is down, the crown is up, the shoulders are to be unfolded. Look - at the palm of the outstretched hand.

 

Parshwottanasana. Pose of elongated side. Very well stretches and heats the legs! Even on the cold floor a minute later, your feet get warm! In this position, put the posture trainer smoothly, without distorting, so that the slope is strictly forward. Both feet turn forward. A common mistake: when it becomes difficult, many bend their knees and warp the pelvis. So they can at least somehow survive, but the whole meaning of the exercise is lost :) Better place a chair in front of you and lean your hands on it, but keep the pelvis exactly! After taking a pose, calm down, lean on both feet evenly, so that both feet are active, and again pull the body crosswise. Make sure that your neck is not clamped.

 

Salamba Sarwangasana. Rack on the shoulder blades. At once I will say: the pose is useful extremely, but for many dangerous. If you are zealous, you can damage your neck and restore it for several months. In Iyengar yoga , not to create pressure on the neck, a pair of folded blankets is put under the back and neck. In this position, first of all, calm down. When this happens, take a look around the body and try to pull out all the joints so that there are no clamps and obstacles for free flow of blood, and therefore energy.

perjantai, 2. maaliskuu 2018

Yoga Exercises For Every Morning: 15 Minutes - Posture Trainer

A full description of the technique of doing these exercises you will soon find in the new section of our site "Asanas". And here I'll tell you how to make the entire body work out in the exercise. The main thing on which I emphasize: in each pose, try to stretch the body so that no clamps are formed anywhere. Then the energy will flow freely and joyfully over it. Do exercises for 1 to 3 minutes, trying to equalize breathing and calm down.

 

Tadasana. Pose of the mountain Feet together, hands along the body. Legs take root in the ground. You can kneel down, so that the body feels whole, without strained areas.

The abdomen "leans" on the feet - take the weight of the abdomen to the feet. The tailbone is turned down, the crown is pulled upward to straighten and stretch the spine. Relax your shoulders. Close your eyes and build your body along a vertical line: the body weight is located in the centers of the feet, exactly above them - the center of the pelvis, the center of the chest and the crown. Check yourself in the mirror.

 

Vrikshasana. Pose tree. Raise your toes so that the feet are tightened and the arches of the feet are raised. Straighten and tighten your knees. The coccyx is down, the crown is up. The belly, the solar plexus area, the crown of the head - all pull up ... Pull up your hands (parallel, or joined by the palms - as you see it right), pull out all the joints. So the exercise will include your entire body. You can feel it whole.

 

exercise.jpg

 

Uithitta Trikonasana. The pose of the triangle. Stop - in the sides at a comfortable width. Bending down, try to lengthen the side that is squeezing. To "turn on" the whole body, push the floor with feet, stretch the body crosswise: the tailbone - down, the crown - up, the hands - in different directions. A glance at the upper palm will complete the energy picture of this figure. Virabhadrasana II. Pose of the hero. The feet are set quite wide, pull one knee forward, bending it, and the second - back, without bending. To make the whole body work, push the floor with feet and pull the body cross again. Look - towards the front arm and legs. Do not go low in this pose until you learn how to level posture trainer your lower back!

 

Uthitta Parshwakonasana. Pose of a triangle with an elongated sideways. From the previous position: just lower the body to the front knee, leaning on it with your elbow. You can put your hand on the floor or on the block . Be sure to align the body along the line of the side that pulls. If you sink to the right knee, then you need to build a straight line along your left foot, left side and arm. To make the whole body work, we perform the same manipulations: "revive" the feet, pressing them to the floor and pushing the floor; we turn the coccyx down (complicated, but this is the main element of the exercise). And again, a cruciform extension: the coccyx is down, the crown is up, the shoulders are to be unfolded. Look - at the palm of the outstretched hand.

 

Parshwottanasana. Pose of elongated side. Very well stretches and heats the legs! Even on the cold floor a minute later, your feet get warm! In this position, put the posture trainer smoothly, without distorting, so that the slope is strictly forward. Both feet turn forward. A common mistake: when it becomes difficult, many bend their knees and warp the pelvis. So they can at least somehow survive, but the whole meaning of the exercise is lost :) Better place a chair in front of you and lean your hands on it, but keep the pelvis exactly! After taking a pose, calm down, lean on both feet evenly, so that both feet are active, and again pull the body crosswise. Make sure that your neck is not clamped.

 

Salamba Sarwangasana. Rack on the shoulder blades. At once I will say: the pose is useful extremely, but for many dangerous. If you are zealous, you can damage your neck and restore it for several months. In Iyengar yoga , not to create pressure on the neck, a pair of folded blankets is put under the back and neck. In this position, first of all, calm down. When this happens, take a look around the body and try to pull out all the joints so that there are no clamps and obstacles for free flow of blood, and therefore energy.

 

perjantai, 2. maaliskuu 2018

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