Back pain is something that is the order of the day and more when we work sitting for many hours in front of a computer. One of the keys to avoiding this one is to get strong muscles in the back. But often stress, tension and others cause the muscles to contract and although they are strong they ache. Therefore, we recommend a series of asanas of yoga, everyone can do, and that will help us maintain a healthy back.
As is known, yoga is great to get some muscles in perfect condition. You get used to perform yoga sessions will help us achieve a younger and flexible muscles. But many times we do not have time to perform them and so in this case we will recommend a series of simple postures focused on stretching the back on everything. This is what is known in yoga as the sun salutation that well done will help us to stretch all the muscles of the back and relieve tension of it.
First postures to get in direct contact with the breath and our body
For its implementation we will stand on a mat with the feet slightly apart and parallel. The tips have to be forward and straight, facing the front and the whole body relaxed with the hands together at the chest. In this initial posture, we must relax to begin to perform the rest of postures that make up the greeting to the sun. To do this we will breathe in and exhale the body’s air for a few seconds.
From this position, breathing air will raise both arms slowly until they are both high above our heads. To help us better breathe air what we will do is to throw the body back without taking off the ground and helping us with the hands that will go back.
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The body parallel to the ground
With our lungs filled with air and while we exhale this same air we slightly bend the knees and we lower the hands by the sides of the body until touching the ground. It is true that in many cases all came to not touch the ground, so we can do is put your hands up to the calves or twins. It is important to note that the back is fully stretched in this posture.
Once placed in this position we should relax the head and let it hang without forcing the part of the shoulders. In this position, we will move our feet back, first the right and then the left, while we inhale air to end with the tips of feet supported and hands against the ground. In this position, we do not expel the air, but we hold it until the next movement. Our whole body will be straight parallel to the ground. We will then expel the air as we plunge our body against the ground without letting go of our hands or the tips of our feet.
From this position, what we will inhale while you stretch your arms and raise the trunk. The feet will remain supported on the ground with the tips and neck and head will stretch with the back, forming a kind of curvature that will make us stretch the front of the body. It is important to note that the entire abdominal wall and neck stretch to perfection.
Stretch legs and back completely, the key to exercise
We will continue from this posture and exhale the air as we perform the next asana. To do so, keeping hands and feet flat on the floor, we raise your hips forming an inverted V with the body . The head should be facing the ground and the highest point of the body will be the hips. The important thing about this posture is to raise the hips to the maximum, so that arms, back and legs are fully stretched and notice how the muscles stretch with exercise. In this pose, we will breathe calmly for a few seconds.
Once elapsed this time what will be will we join with the trunk forward while breathing air and anticipate the right first leg in our arms that remain supported on the ground. Then we will do the same with the left. Once we have both feet back to the ground as at the beginning, what we will do is stretch the legs keeping the back bent down, while exhaling the air previously achieved.
Back to baseline
Little by little we’ll raising to return to the initial position. The way to do it will be slow; first, we will leave the posture in which the trunk is inclined downwards. We will raise it while we do the same with the arms by the sides of the body to lift them above the head stretched. When performing this elevation we will back out inhaling air. At the top we will join both hands to lower the arms and place them in the chest with the palms together as we exhale the air. In this way we will return to the beginning of the Salute to the sun to be able to repeat the different postures that compose it and that will do us well to the muscles of the back.
It is very important at all times have control over breathing. Following a rhythmic process is essential and knowing how to listen to our body is essential to get in direct relation with it. We never have to force ourselves on yoga, but we cannot stay without stretching the body. Getting a balance point is essential and it is what will help us to feel relaxed, well with ourselves and free from tensions.Tags: get a healthier back, sun salutation