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Apanasana Apanasana helps to lengthen the lower spine, and is used to fight the effects of backbends and spinal twists. It can also be used to rid the body of waste, toxins, and tensions. Do not attempt the apanasana pose if you have recently had abdominal surgery, a hernia, or a spinal, knee, or hip injury. - Lay on your back stretching out your arms and legs. - Exhale, tucking both legs up to your chest. Wrap your arms around your legs. - Keeping your back flat on the ground, push your tailbone and sacrum down to the ground. This will help lengthen the spine. - Relax your shoulders and flatten them down against the ground. - Sway gently from one side to the other to massage your spine if you are able to do so comfortably. Ardha Apanasana Ardha apanasana is great for relieving tension in your lower back, hips, and spine. It can also help loosen up any stiffness you may feel in your spine. Do not attempt ardha apanasana if you have had spinal surgery, or if you have sciatica. - Lay on your back stretching out your arms and legs. - Exhale, tucking both legs up to your chest. Wrap your arms around your legs. - Keeping your right knee tucked to your chest, straighten your left leg out. - Keep your neck elongated as much as possible. - Keep your shoulder blades flattened against the ground. - Hold this pose for one minute, then repeat with the left leg. Supine Spinal Twist The supine spinal twist does a great job of stretching the back muscles and glutes while massaging the back and hips. It also helps hydrate the spinal discs while stretching, relaxing, and realigning the spine. This pose can be modified for those who suffer from back pain or have had a back injury. Simply bring both knees together rather than doing it just one leg at a time. - Begin from ardha apanasana. - Exhale, then roll onto your left hip. Touch your right knee to the ground gently. Rest your right hand on your left knee. - Stretch your right arm out along the floor, keeping it level with your shoulder. - Let your right knee sink deeper into the ground. - Hold this position for 10-30 breaths. - Inhale, bringing both knees back to your chest. - Repeat for the left knee. Cat and Cow Pose This pose helps to strengthen the lower back while elongating the spine. It also provides stability for the wrists, elbows, hips, knees, and shoulders. If you have painful or sensitive joints, you might find it more comfortable to fold your yoga mat in half, or put a blanket underneath for extra cushion. - Start out on your hands and knees. Make sure that your shoulders are aligned with your wrists, and that your hips are in line with your knees. It’s also important to be sure that your knees are as far apart from one another as the width of your hips. - Inhale for cow pose. Arch your back and sink your belly button toward the ground, while lifting your tailbone upwards. Roll your shoulders back and look up at the sky (or ceiling, or whatever’s above you depending on where you happen to be). - Exhale for cat pose (essentially the inverted cow pose). Curve your back, bringing your stomach back upwards and lowering your tailbone to the ground. Let your head and neck relax. - Repeat five to ten times. Forward Fold This position increases spinal and hip flexion while stretching out your calves and hamstrings. It has also been shown to help relieve stress, headaches, anxiety, fatigue, and insomnia. If you happen to have a back injury or back pain, modify this pose by bending your knees more deeply. Allow your body relax rather than keeping it tense. - Start out in a mountain pose (standing upright) and put your hands on your hips. - As you exhale, bend your knees and start to bend your torso down towards the ground. - Keep your knees bent as much or as little as is comfortable for you. - Now let your torso bend downwards completely. Let your chest, head, and neck relax. - Flex your quadriceps (thigh muscles) to take the stretch off of your hamstrings (the back of your thighs). - Be sure that the balls of your feet are supporting your weight and that your hips are aligned with your ankles. - Inhale—you should feel your torso stretch and lengthen. - Exhale, getting into the position even deeper. Downward Facing Dog Downward-facing dog energizes and refreshes your body. It also gives your hamstrings, shoulders, calves, hands, and spine an intense stretch. If you have carpal tunnel syndrome, high blood pressure, a back, arm, or shoulder injury, an eye or ear infection, or a late-term pregnancy, you may want to modify this position or skip it altogether. - Start out on all fours as in the cat and cow pose. - Fan your fingers out, making sure that your middle fingers are parallel with the sides of your mat. - Exhale, curling your toes underneath you. Lift your knees up off the ground, push your hips back and upwards. Keep your arms stretched out in front of you, and make sure that your head and neck are aligned with your arms. Your body should look like an upside-down V. - Bend your knees to give your lower back some relief. - Hold this position as long as is comfortable. - When you’re ready to get out of the pose, exhale, bringing your knees back down to the ground. You will then go back to the starting position. Child’s Pose Child’s pose helps to relax and refresh your body. It provides the same benefits as downward facing dog in that it promotes flexion in your spine, hips and knees. This resting pose is great for balancing and calming the body. If you have a knee injury or are recovering from a knee injury, you may want to avoid this pose. - Start out on all fours. - Bring your knees together, then sit back on your heels. Allow your torso to rest on the ground. - Let your arms rest behind your body with your palms facing upward. Or, you can stretch your arms out in front of you with your palms facing downward. - Rest your forehead on the ground, stretching your neck out as long as possible. - Let your body sink into the floor as much as possible. Rabbit Pose This position gives you optimum flexion in your spine while lengthening and stretching your back, arms, and shoulders. If you’ve recently had a knee, neck, spine, or shoulder injury, or have chronic pain in those areas, it is not recommended that you do this pose. If you do want to do it, however, you can put a blanket under your knees or neck to provide extra cushion and support. - Start out in the child’s pose. - Put your hands on the backs of your heels, and bring your forehead to your knees. Keep the top of your head on the floor. - Inhale, lifting your hips up and rolling onto the crown of your head. Keep your forehead as close to your knees as possible. - Hold for five to ten breaths. - Exhale, lowering your hips back down to your heels. Slide your forehead forward and go back into the child’s pose. Pigeon Pose The pigeon pose gives your upper leg, hip, and glutes, a good stretch. It is notrecommended that you do this pose if you have recently experienced a knee, ankle, or back injury, or have chronic pain in those areas. - Start out on all fours. - Slide your right knee up to your right wrist, and your right ankle up to your left wrist. - Stretch your left leg out behind you. Your kneecap should be facing upwards, while the top of your foot should be on the floor. - Exhale, letting your torso rest on the ground. - Make sure that your hips are in line with your mat. - Hold for up to a minute, concentrating on taking deep breaths. Happy Baby This pose helps to open and stretch the hips and inner groin. It also elongates and realigns the spine, calms your mind and relieves stress while strengthening your arms and shoulders. If you have a knee or ankle injury, tight hips, or are pregnant, don’t try and push yourself too hard with this pose. - Lay on your back with your knees tucked up to your chest. - Grab the outside of your foot, allowing your arms to rest on your shins. - Flex your feet. - Bring your knees closer to the ground and let your lower back rest on the mat. Let your arms do the work when bringing your knees close to the ground. - Hold for as long as is comfortable, rocking gently from side to side. Legs Up the Wall This position helps relieve stress and anxiety, and calms the mind. It also helps to stretch the hamstrings, legs, lower back, and also relieves lower back pain. You should not do this pose if you have high blood pressure, glaucoma, are menstruating, or pregnant. - Do this pose against a wall. Give yourself plenty of space to stretch out alongside the wall. - Lay on your back with your glutes and legs pressed against the wall. - Relax into this posture and hold for as long as is comfortable.
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Bol u leđima nije šala. Bez obzira na to da li neko ima aktivan način života ili je lijen, rizikuje oštećenje kičme kroz svakodnevne aktivnosti. Pronašli smo nekoliko jednostavnih, ali učinkovitih vježbi, koje će pomoći u uklanjanju bola i ravnanju vaše kralježnice. Vježba 1: Lezite na leđa. Savijte desnu nogu u koljenu. Ispružiti lijevu nogu iznad glave. Dohvatiti sa obje ruke ispod koljena i povući prema torzu. Povlačite 30 sekundi. Ponovite ovu vježbu dvaput za obje noge. Vježba 2: Lezite na leđa i savijte obje noge u koljenu.Uhvatite lijevu nogu sa objema rukama i povucite prema torzu. Držite ovu poziciju 20 sekundi. Ponovite ovu vježbu dvaput za obje noge. Vježba 3: Lezite na leđa. Ispružite vašu desnu ruku na stranu, pod pravim uglom u odnosu na tijelo. Ispružite lijevu nogu, tako da je ravna. Pokušajte protegnuti desno koljeno prema vašoj liijevoj strani, tako da skoro dodiruje vašu lijevu ruku. Zadržite ovu poziciju 20 sekundi. Ponovite vježbu dvaput za oba koljena. Vježba 4: Lezite na leđa i savijte nogu u koljenu. Postavite donju polovinu desne noge poprečno u odnosu na lijevi bok, a koljeno bočno pod pravim uglom. Pažljivo povucite lijevu nogu prema vašoj glavi. Držite ovaj položaj 30 sekundi. Ponoviti ovu vježbu dvaput za oba koljena. Vježba 5: Oslonite se na pod uz desno koljeno i ispružite nogu iza sebe. Lijeva noga treba biti savijena u koljenu. Zadržite ovaj položaj 30 sekundi.