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Поза 1 Легнете по гръб и вдигнете кракат си към тавана, като ги опрете на стената. Ръцете са до тялото с длани нагоре. Дишайте и усетете гръбнака и краката си. Поза 2 Седнете с кръстосани крака на леглото и издишайте като поставите дясната си ръка върху лявото коляно и лявата ръка на леглото зад опашната кост. Внимателно завъртете торса си наляво. Дишайте дълбоко, след това се върнете към центъра и повторете от противоположната страна. Поза 3 Легнете по гръб със свити колене. Поставете стъпалата на краката си заедно, тогава оставете коленете да паднат отворени, образувайки форма на диамант с краката си. Поставете ръцете си на леглото. Ако усетите напрежение, поставете възглавница под всяко коляно. Поза 4 Седнете удобно върху петите. Разточете торса си напред, с което сложете челото си да почива на леглото. Спуснете гърдите си по-близо до коленете, прострете ръцете си пред вас. Задръжте позата и дишайте. Поза 5 Легнете по гръб, прегърна коленете и ги приближете към гърдите. Кръстосайте глезените и увийте двете си ръце около пищялите със скръстени ръце. Продължете за 1 минута, след това пуснете крата си и се унесете в сън. Снимки: fitnessmagazine.com
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These simple yoga asanas can help sciatica Many of us living in a chair-bound society are likely to suffer from sciatica, symptoms of which includes pain of varying severity from tingling to searing in one side of the buttock or/and a weakness or numbness in the leg and foot. These symptoms occur when the large sciatic nerve is irritated or compressed in the lumbar spine – think slumping in a chair for 8-10 hours a day and the likelihood of sciatica becomes understandable. There are two sciatic nerves—one for each leg. The sciatic nerves are the largest nerves in the body and are composed of individual nerve roots that start by branching out from the spine in the lower back and combine to form the “sciatic nerve” that pass through the buttock muscles, down the back of the thigh, and down through the outer edge of your leg to your foot. The good news is that a targeted yoga practice can help you overcome the pain of these symptoms. The following asanas have been selected to strengthen the lower back, lengthen the hamstrings as well as open up the hips to help relieve the body of pain caused by tightness and compression of the sciatic nerve. Don’t strain or stress your body out of enthusiasm to stretch and lengthen your muscles. Stretching the muscle too aggressively can provoke sciatic pain. In the Yoga Sutra, Patanjali defines practice as “effort toward steadiness.” Be steady and consistent in your practice to achieve results. It’s advisable to check with your doctor about the severity of your sciatica before proceeding with these postures. Side twist Sit on the floor with your legs straight out in front of you. Shift over onto your right buttock, bend your knees and swing your legs to the left. Lay your feet on the floor outside your left hip, with the left ankle resting in the right upper thigh. Inhale and lift through the top of the sternum to lengthen the front torso. Then exhale and twist your torso to the left, keeping the left buttock on or very close to the floor. Lengthen your tailbone toward the floor to keep the lower back long. Soften the belly. Take your left hand behind you to the furthest point, be on the finger tips to keep the chest lifting. Bring your right to rest on your left knee. Push back through your left shoulder to deepen the twist to the left. Turn your head so that it is looking over the left shoulder. With every inhalation lift a little more through the sternum, using the push of the fingers on the floor to help; with every exhalation twist a little more. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time. Boat pose Sit on your yoga mat with your legs straight out in front of you. Flex your feet towards your body and sit up straight. Avoid rounding shoulders and keep the torso upright; Sit on both of your two sitting bones and tailbone. Lean your body back, exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lengthen your tailbone into the floor and lift your pubis toward your navel. Now slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. If this isn’t possible remain with your knees bent. Stretch your arms alongside the legs, parallel to each other and the floor. Keep the torso upright and spread the shoulder blades across your back and reach strongly out through the fingers. If this isn’t possible, keep the hands on the floor beside your hips or hold on to the backs of your thighs. Tip the chin slightly toward the sternum so the base of the skull lifts lightly away from the back of the neck. Stay in the pose for 10-20 seconds and then gradually increase your time in this pose to 1 minute. Release the legs with an exhalation and sit upright on an inhalation. Take a moment to savour the benefits of this asana. (Neck weakness: Sit with your back near a wall to perform this pose. As you tilt your torso back rest the back of your head on the wall.) Pigeon The Pigeon pose will help ease the symptoms of sciatica by lengthening the psoas muscle, a primary hip flexor connecting the torso and legs that shortens in chair-bound society. Come onto all fours with your hands shoulder-distance apart and about a hand span in front of your shoulders. Bring your left knee forward, bend it and place it on the floor just behind and slightly to the left of your left wrist, with your shin on a diagonal and your left heel pointing toward your right frontal hipbone. Straighten your back leg: Your right quadriceps should squarely face the floor so that your leg is in a “neutral” position—straighten your right leg so that the thigh and knee come off the floor. Move your right frontal hipbone forward so that it is parallel to your left frontal hipbone. If, after you square your hips, the area where your thigh and buttock meet doesn’t rest on the floor, you need to add a blanket or two underneath. Use your arms for support as you organize your lower body. Adjust so that your hipbones are parallel to the wall you’re facing and your sacrum is even (meaning one side hasn’t dipped closer to the floor than the other). Place your hands in front of you, hip distance apart, press into your fingertips to keep torso upright. Make micro- movements in positioning your left foot forward, so that it is parallel to the front edge of your mat. Do not move the knee forward if it is painful, keep the knee in position where it is below your pain threshold. Maintain alignment in your hips and sacrum. Now, extend your torso forward across your left shin, walking your arms out in front of you and releasing your forehead toward the floor. Fold your arms in front and make a pillow for your forehead. Feel your hips opening and expanding. Allow the body and mind to soften. Release any stiffness to the ground and concentrate on the breath – this will deepen the stillness in this posture. Stay in this pose as long as is comfortable. Locust pose Lie on your belly with your arms along the sides of your torso, palms up, forehead resting on the floor. Exhale and lift your head, upper torso, arms, and legs away from the floor. Firm your buttocks and reach strongly through your legs, first through the heels to lengthen the back legs, then through the bases of the big toes. Keep the big toes turned toward each other. Raise your arms parallel to the floor and stretch back actively through your fingertips. Press your shoulder blades firmly into your back. Gaze forward or slightly upward, being careful not to jut your chin forward and crunch the back of your neck. Keep the base of the skull lifted and the back of the neck long. Stay for 30 seconds to 1 minute, then release with an exhalation. Take a few breaths and repeat 1 or 2 times more if you like. Seated forward bend Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you. Press through your palms or finger tips on the floor beside your hips and lift the top of the sternum toward the ceiling as the top thighs descend. Flex the toes towards you and bend the knees slightly. Draw the inner groins deep into the pelvis. Inhale, and keeping the front torso long, lean forward from the hip joints, not the waist. Lengthen the tailbone away from the back of your pelvis. If possible take the sides of the feet with your hands, thumbs on the soles, elbows fully extended; if this isn’t possible then take the ankles or the calves. Release the torso into the thighs and rest the head on the shins. With each inhalation, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. Eventually you may be able to stretch the arms out beyond the feet on the floor. Stay in the pose anywhere from 1 to 3 minutes. To come up, inhale and lift the torso up by pulling the tailbone down and into the pelvis. Legs up the Wall Lie on the floor near a wall and practice deep, steady breathing. Exhale and swing your legs up onto the wall so that your heels and sitting bones are supported against it. Rest your head on the mat or floor, keeping your spine straight, and bend your knees a little so your kneecaps won’t lock. If you have any lower back pain, support your body by placing a yoga block or folded blankets on the ground beneath your back. Open your shoulder blades away from the spine, relaxing your hands and wrists. Keep your legs held vertically in place, but only partially flexed. Lift and release the base of your skull away from the back of your neck and soften your throat. Release the weight of your belly toward the back of the pelvis, deeply into the torso. Soften the eyes and turn them down towards your heart. After you come out of this restorative pose, be sure to lie on your side for a few breaths before sitting upright with your back against the wall, then slowly rising to your feet.