4 useful yoga exercises for a healthy back and beautiful posture

4 useful yoga exercises for a healthy back and beautiful posture

This complex is done sitting.

Because of the long work at the computer in an uncomfortable position, the issue of back health is more relevant than ever. Muscles and joints need to give full relief to get rid of tension and discomfort. Simple exercises can help. Our complex today can be done at any time and will take only eight minutes.

professional yoga instructor

Shows a simple set of exercises for a healthy back.

Wave

Tehnika

• Sit in a Turkish style, hands can be placed on your knees.
• Maximize the back, roll over on the tailbone, chin down. Move your body forward, trying to lower your abdomen as low as possible to your feet.
• As you inhale from the bottom point, slowly arch your back, opening your chest forward, trying to lift your chin as high as possible. Slowly return to the starting position. Perform several repetitions.
• After that, do the same “wave” to the right and left knees in turn.
• When performing your legs should remain stationary, only the body moves.

Do the exercise for two minutes.

Forward bends

Execution technique

• Starting position is the same, before starting the exercise, reach up with your arms.
• Lower the body as low as possible, stretch your arms forward so that the palms touch the floor.
• One by one, press the left hand and the right hand on the floor, stretching them.
• Do all movements slowly, without jerking.

Perform the exercise for two minutes.

Breast opening

Tehnika

• Sit on a Turkish-style. Bend in the back, stick your chest forward. Place your hands behind your back opposite the pelvis, spread your fingers as wide as possible.
• Inhale deeply, arch your back even more, push your chest forward by connecting your shoulder blades. Open the chest and ribs. Use your arms to push off the floor.
• As you exhale, stay in the same position. Exhale at the expense of the abdomen.

Perform the exercise for two minutes.

Extending the arms to the sides

Tehnika

• Sit in the Turkish style. Before the exercise, lock your hands together and stretch upward.
• Extend your arms to the sides, fingers spread wide, and pull your palms toward you. Imagine that you are trying to push apart the walls that are on either side of you.
• While performing the exercise, breathe deeply with your chest.
• Now lower your hands down and also stretch your arms to the sides. Hold like this for a few seconds.
• Now twist your arms with your elbows upwards, fingers also looking upwards. Hold in this position for a few seconds, not forgetting the tension.
• Atgriezieties sākuma pozīcijā.

Perform the exercise for two minutes.

The workout is over. For detailed exercises, see the video.

The whole complex should be performed very slowly, so that the back feels the tension. Watch your breathing, it should be deep. After practicing, you can meditate a little. You can find a variant of meditation here.