Diseases of the motor system, in particular the spine, are among the diseases of civilization, since with a sedentary lifestyle, work, and in general with the “conveniences of civilization”, the supporting apparatus, consisting of ligaments and muscles, weakens.
Many, even young people, suffer not only from pain in the spine, but also from headaches, migraines, low or high blood pressure, cardiovascular diseases, allergies, peptic ulcers of the digestive system, insomnia, nervous breakdown, impossibility concentrate, etc. Quite often, athletes also encounter similar problems, despite the fact that they have a strong motor apparatus, however, it receives unilateral loads. Therefore, anyone who does not take care of it properly can have problems with the spine.
The spine in the human body performs very important functions.
- Carrier, being the axis of the body; it must be resilient, assisted by the physiological curves anteriorly and posteriorly, and at the same time strong to withstand stress.
- Musculoskeletal function – provides the dynamics of the head and neck, as well as the upper and lower extremities, i.e. the whole body.
- Protects the central nervous system (spinal cord), from which the nerves depart to the muscles and internal organs.
Yoga is a complex system of psycho-physical exercises, which, if performed correctly and long enough, systematically repeated, can restore health, ensure good physical shape and harmony of all human forces.
Special exercises are focused on strengthening and relaxing the muscles of the spine, from the head to the lower extremities. They have a positive effect on the blood supply to small and large joints, on internal organs, on the entire neuromuscular apparatus and on the psyche. Increased activity and posture, relieves back pain, cures insomnia and depression.
Everyone can practice yoga – men and women, old and young, constrained and flexible
In considering exercises and healing, healing postures for the spine, it would be useful to mention the forms of yoga that have a strengthening and developing effect on absolutely all organs and systems of the human body. The main feature of yoga is the strengthening of the body both through the performance of certain positions and postures (which are called asanas ), and from the inside, in the process of meditation and full concentration of attention on oneself. One of the main advantages of this direction in comparison with other types of physical activity is the absence of limits in the self-improvement of the body. An important principle in yoga is the principle of proper breathing, which is possible only with a free straightened chest.
This condition is achieved by straightening and stretching the back and spine; during the lesson, attention is constantly focused on this aspect, and with the constant performance of asanas , a person gets used to automatically rebuilding the free position of the body with a straight back, relaxed muscles and even posture. In addition, the yoga system has special postures and movements that eliminate stiffness in the spine, strengthen the muscles and ligaments of the back, stimulate the blood supply to this area, and help slow down destructive processes and age-related changes. It must be remembered that one of the most important principles in yoga is, firstly, complete concentration on oneself and one’s body, and secondly, a comfortable state of health when performing certain forms and movements.
You should not try too hard to perform the exercise perfectly and in full force the first time – you should not rush to improve your body, a positive result here depends not on how hard and intensively the asanas are performed , but on the correctness and systematicity of their implementation. The main indicator of a properly conducted training is pleasant sensations in the body, a feeling of relief and relaxation. If after the lesson there is pain, discomfort, fatigue, stiffness, this means that the exercises were performed either incorrectly or for too long.
Absolute contraindications for yoga:
- the general severity of the condition, when no action is practically impossible, since they only lead to deterioration
- mental disorders
- borderline mental states
- organic heart disease
- uncompensated defects; paroxysmal tachycardia; atrial fibrillation; aortic aneurysm, myocardial dystrophy
- blood diseases
- infectious lesions of the musculoskeletal system
- severe craniocerebral injuries, spinal injuries with unsatisfactory compensation
- neuroinfections
- severe violations of the body scheme
- malignant neoplasms
Relative contraindications for yoga:
- systematic use of a large number of drugs
- exacerbation of chronic diseases
- postoperative period
- severe physical fatigue
- overheating and hypothermia
- body temperature above 37 and below 36.2 degrees
- hard physical work
- professional or sufficiently large-scale sports for six to eight hours
- staying in a steam room or sauna is permissible no earlier than six to eight hours later
- full stomach
- deep massage course, ” zhen-jiu ” therapy
Asanas (poses) that are useful for curvature of the spine
- Vakrasana .
Position – sitting on the floor with straightened legs, back straight, shoulders lowered. Pull the right leg to the body and bring its knee to the chest as far as possible, the buttocks are firmly pressed to the floor. Then place the foot of the right foot on the floor to the left of the left thigh. At the same time, without changing the position of the pelvis and without lifting the buttocks from the floor, turn the body to the right, trying to stretch the top of the head up, put the right hand behind the back as far as possible, place the left shoulder to the right of the thigh of the right leg (or, if this causes discomfort, on the knee right leg). Remain in this position for 20-30 seconds, while attention should be directed to the spine, do not forget about stretching up, lowered shoulders and buttocks pressed to the floor. Then, with an exhalation, slowly return to the starting position without sudden movements, change legs and repeat the same exercise with a turn in the other direction.
- Ardha matsyendrasana .
Position – sitting on the floor with straightened legs, back straight, shoulders lowered. Bend the right leg, lay it on the floor, placing the heel under the thigh of the left leg as close to the pelvis as possible. Bring the left leg behind the thigh of the right leg as far as possible and place it on the floor so that the foot completely touches the floor. Turn the body to the left side, leaving the position of the pelvis unchanged: the ischial bones are firmly pressed to the floor. Then you can try to place your right hand in front of your left foot and grab your left ankle with it. In the future, with a good level of training, you should bring your left hand behind your back, trying to capture your left knee with it from behind your back. To be in the described position should be 1-2 minutes, constantly stretching the top of the head up; breathing is even, free. Then, with an exhalation, slowly, without sudden movements, return to the starting position, change legs and repeat the same exercise with a turn in the other direction.
- Parivritta trikonasana .
Starting position – standing, legs together, arms and shoulders freely lowered, torso straightened, back straight, body weight in front of the foot. With a light jump, spread your legs about twice the width of your shoulders, the feet are parallel to each other, spread your arms horizontally to the sides. Then turn the feet to the right: right – 90 °, left – 45 °. Turn the torso to the right along with the pelvis and straightened arms, slowly lean forward, touching the floor with the fingers of the left hand (if this is problematic, you should touch the right leg in the place that the hand reaches), the right hand at this time stretches vertically up above the body. It is necessary to ensure that the legs evenly bear the weight of the body, and the back is straight, all limbs and torso should be located in the same plane, the head is turned towards the raised right hand. You should also pay attention to the lower back. You need to be in this form for 20 seconds, as the muscles and ligaments develop, you can increase the time to 30 seconds. Then slowly rise, turn straight and repeat the exercise on the other side.
- Purna sarpasana .
This pose is also called the complex snake pose, four stages of the exercise are performed from the starting position. In addition to the beneficial effect on the spine, this exercise stimulates the activity of many internal organs. With an increase in the thyroid gland, the second and third stages cannot be performed; with a displacement of the vertebrae, the complex is completely contraindicated. Before doing the exercise, you should ventilate the room well, sitting on the mat, drink 300-350 ml of hot boiled water. Take the starting position: lie on the mat on your stomach, feet together, socks rest on the floor, arms bent at the elbows, palms lie on the floor at shoulder level parallel to each other, fingers together, chin lies on the mat.
Resting your palms on the floor, lift the upper body, shifting it.
At the same time, the rest of the body remains unchanged, the lower abdomen does not come off the floor, unused muscles should be relaxed. Stay in the described position for 30 s.
Turn the head and body of the body to the left, look at the heel of the right foot, the position of the feet does not change. Run 30 s. Turn the head and body of the body to the right and look at the heel of the left foot, the position of the feet also remains unchanged. Run 30 s.
Return to the position corresponding to the first stage of the exercise, stay in it for 30 s. Then you should return to the starting position and repeat the whole complex again, only in a different order: after completing the first stage, turn to the right, then to the left, then take the position of the first stage, then return to the starting position. During the execution of the complex, it is necessary to concentrate attention: in the initial position – on the thyroid gland, in the pose of the first stage – on the spine, in poses of the 2nd, 3rd, 4th stages – on the kidneys.
- Wat naristan shaktivardhak .
Starting position – sitting on the floor with straightened legs, back straight, shoulders lowered. Bend the legs at the knee and hip joints, pulling them towards the body. Grasp the shins with your hands: grab the left ankle with the right hand, the right wrist with the left. The back is arched, the head rests on the knees, knees together. Lean back sharply , rolling your back on the floor, and return back. Repeat this movement 5-10 times, focusing on the spine.
With the displacement of the vertebral discs, it is useful to perform the following postures and exercises
- Padangustasana .
Starting position – standing, legs together, arms and shoulders freely lowered, torso straightened, back straight, body weight in front of the foot. Raise your arms with an inhalation, put your legs wider, so that one and a half feet fit between the feet. With an exhalation, lean forward, the back is straight, grab the big toes with the thumbs and forefingers so that the palms are turned towards each other. If the exercise causes difficulty or discomfort, you can slightly bend your knees, but your back should be straight. In this position, bend your back, raise your head and look ahead. Then, with an exhalation, lower your head between your knees, pull your kneecaps up a little, feel stretching in your legs, breathe evenly. Stay in this position for 30 seconds, then with an exhalation raise your head and return to the starting position.
- Pashimottanasana .
Starting position – sitting on the floor with straightened legs, toes pointing towards you, back straight, shoulders lowered, palms resting on the floor, fingers pointing forward. Raise your arms, stretch forward and grab the soles of the foot, while making sure that the back is straight. Strive to lie on your feet with your stomach and chest, and only then lower your head on them. Stay in this position for 1-2 minutes.
- Uttanasana .
Starting position – standing, legs together, arms and shoulders freely lowered, torso straightened, back straight, body weight in front of the foot. Raise your hands with an inhale. With an exhalation, lean forward, back straight, grab your legs where your hands freely reach (preferably try to grab your ankles) or put your palms completely on the floor. If the exercise causes difficulty or discomfort, you can slightly bend your knees, but your back should be straight. In this position, bend your back, raise your head and look ahead. Then, with an exhalation, lower your head between your knees, pull your kneecaps up a little, feel stretching in your legs, breathe evenly. Stay in this position for 30 seconds, then with an exhalation raise your head and return to the starting position.
- Ardha shalabhasana .
Starting position – lying on your stomach, legs straightened, head lowered to the floor, feet together, socks straightened, arms along the body. Stretch your arms forward, by contracting the gluteal and back muscles with an exhalation, raise your arms, head, chest as high as possible above the floor, while stretching your legs back, pressed against each other on the lower back, keep breathing even. Stay in the described position for 5-10 s, then you can increase the time up to 20-30 s. Then, with an exhalation, lower yourself to the floor.
- Padahastasana .
Starting position – standing, legs together, arms and shoulders freely lowered, torso straightened, back straight, body weight in front of the foot. Raise your arms with an inhalation, put your legs wider, so that one and a half feet fit between the feet. With an exhalation, lean forward, the back is straight, try to grab the feet, placing the fingers of the palms under them from the side of the toes of the feet (the back of the palms is facing the floor). If the exercise causes difficulty or discomfort, you can slightly bend your knees, but your back should be straight. In this position, bend your back, raise your head and look ahead. Then, with an exhalation, lower your head between your knees, pull your kneecaps up a little, feel stretching in your legs, breathe evenly. Stay in this position for 30 seconds, then with an exhalation raise your head and return to the starting position.
- Shalabhasana .
Starting position – lying on your stomach, legs straightened, head lowered to the floor, feet together, socks straightened, arms along the body. Stretch your arms forward, by contracting the gluteal and back muscles with an exhalation, raise your arms, head, chest as high as possible above the floor, the legs are maximally extended, tightly brought together and also rise above the floor as much as possible. During the exercise, attention should be focused on the lower back, try to keep breathing even. Stay in the described position for 5-10 s, then you can increase the time up to 20-30 s. Then, with an exhalation, lower yourself to the floor.
- Makarasana .
Starting position – lying on your stomach, legs straightened, head lowered to the floor, feet together, socks straightened, arms along the body. Bring your fingers together in a lock behind your head, line up your shoulders and elbows in one line. By contracting the gluteal and back muscles with an exhalation, raise your arms, head, chest as high as possible above the floor, the legs are maximally extended, tightly brought together and raised as much as possible above the floor. Stay in this position for 5-30 seconds, keep breathing even. With an exhalation, lower yourself to the floor, change the position of the fingers behind your head and repeat. A contraindication to performing the asana is headache and irritability.
- Janurasana .
Starting position – lying on your stomach, legs straightened, head lowered to the floor, feet together, socks straightened, arms along the body. Bend your knees, grab your ankles with your hands, bend back with your body, try to bend more by extending your legs at the knee joints. Perform 30–60 s. Strive to raise your knees and chest as high off the floor as possible. Contraindications are hyperfunction of the thyroid gland, disorders and hyperplasia of the endocrine glands.
- Bhujangasana .
Lie on the mat on your stomach, feet together, socks rest on the floor, arms bent at the elbows, palms lie on the floor at shoulder level parallel to each other, fingers together, pointing forward, the chin lies on the mat. With an inhalation, resting your hands on the floor, gently slowly raise your head first, then the upper part of the body, bend back as much as possible. During execution, concentrate and move attention, starting from the thyroid gland, then from top to bottom along the entire spine to the coccyx, while exhaling, focus attention in the opposite direction. Run for half a minute. With increased activity of the thyroid gland, it is not recommended to raise your head too high, you can also not throw it back.
- Urdhva mukha svanasana .
Starting position – lying on the stomach, legs straightened, separated by about 30 cm from each other, the insteps of the feet lie on the floor, arms bent at the elbows, palms lie on the floor at the level of the abdomen parallel to each other, fingers together, pointing forward, the chin is raised first the head, then the upper part of the body, bend back as much as possible. During execution, concentrate and move attention, starting from the thyroid gland, then from top to bottom along the entire spine to the coccyx, while exhaling, focus attention in the opposite direction. The duration of the exercise is 30 s.
- Salamba sarvangasana .
Lie on your back, try to “roll out” the spine on the floor so that almost all the vertebrae touch the floor, the shoulders are lowered, the neck is free, the legs are together, the arms lie freely along the body. Slowly raise your legs, keeping them together, vertically; the legs are raised, the body forms a right angle with the neck, the big toes are located directly above the eyeballs. Body weight on the shoulders, elbows rest on the floor, palms support the back, helping to keep the torso straight. Focus on the neck. Stay in the indicated position for 30 seconds to 5 minutes, depending on fitness.
- Setu Bandha sarvangasana .
Lie down on a support about 30 cm high, 140 cm long and 50 cm wide, while the head, neck and hands should not be on the support, but on the rug (hanging from the support). Relax all muscles as much as possible, release tension in the back and neck. Stay in this position for 3 minutes, focusing all your attention on the spine and on the face. When leaving the form, slowly slide from the support on your back to the floor, then slowly turn to your right side and stand up.
- Matshiasana .
Starting position – sitting on your knees, knees together, legs on the insteps, socks brought together, heels apart, back straightened, shoulders down, palms of the hands on the hips, pelvis – between the divorced heels. Then, carefully, holding the floor with your hands, bend back and put the top of your head on the floor, fold your palms on your chest, turning your fingers up. Run 30 s.
- Supta virasana .
Starting position – sitting on your knees, knees together, legs on the insteps, socks brought together, heels apart, back straightened, shoulders down, palms of the hands on the hips, pelvis – between the divorced heels. Without changing position, lie on your back, stretch your arms behind your head (you can also grab the elbows of your hands with your palms). Relax the muscles of the body, keep breathing even. Stay in this position for 1-3 minutes. If there are difficulties during this exercise, you can put a blanket or mat rolled into a small roller under your back or buttocks.
- Ujjayi .
Starting position: sitting on your knees, knees together, legs on the insteps, socks brought together, heels apart, back straightened, shoulders down, palms of the hands resting on the hips, the pelvis sits between the divorced heels. Slowly inhale deeply for 8 seconds, then hold your breath for another 8 seconds, then exhale the air for 16 seconds, singing the sound “O”. This exercise is contraindicated for high blood pressure, hypertrophy and hyperfunction of the thyroid gland.