Spinal Yoga Therapy: Exercises

A sedentary lifestyle, overweight, abuse of sedentary work or weight-bearing often have a negative effect on our neck or back. In this case, the pain that periodically occurs in the region of the waist and neck, make us look for the most comfortable postures, which further exacerbate the situation. Yoga therapy of the spine helps to solve the problem. What effect does it have? How is it performed? And is it able to relieve the pain symptoms?

Why yoga?

Yoga therapy of the spine and cervical spine is known for a long time. The history of its origin goes back to ancient times. Since ancient times, yoga has been the perfect tool in the struggle for healthy joints, the spine and the whole musculoskeletal system.

And the whole point is that yoga promotes harmonization of the body, emotions and energy balance. And only after achieving this harmony, you can get rid of not only the deposition of salts, but also other diseases of the musculoskeletal system.

What can be achieved by regular yoga classes?

If you believe the ancient yogic legends, then with regular lessons you can discover and improve your physical abilities. For example, some people practicing yoga managed to increase their growth by several centimeters. And this is because during the training they used a lot of exercises aimed at stretching the spine.

Many at the expense of yoga have made significant progress in restoring posture, got rid of distortions in one direction or another, lost frequent headaches, normalized the respiratory and nervous system. To achieve all this they were helped by yoga therapy. A healthy spine and restoration of mobility of joints - is this not a motivation to start practicing therapeutic and health gymnastics at home?

During therapy, aspects of one's own physiology change

From the scientific point of view, yoga therapy of the spine is a rather complex biomechanical process. In the course of daily activities, a person practicing yoga not only develops the flexibility of the whole body, but also strengthens the muscular corset, thereby changing his physical health for the better. His spine is strengthened and straightened, and, consequently, a chain reaction is launched, aimed at overall improvement of the whole organism. So, there is strengthening of metabolic processes and endocrine system.

Moreover, yogic therapy improves blood circulation. And this means that there is an improvement in the supply of oxygen to your organs and tissues. It is also believed that many asanas, which includes spinal yoga therapy, are aimed at improving mental activity.

What kind of diseases and problems does yoga therapy save?

With the right approach, professional yoga therapy helps to get rid of the following health problems:

• Scoliosis.
• Salt deposits.
• Trouble with joints.
• Typhozov.
• Osteochondrosis of the thoracic, cervical and lumbar regions.
• Disorders of posture of different severity.
• Diseases of the nervous and cardiovascular system.
• Vegetosovascular dystonia.
• Tachycardia.
• Varicose veins, as well as many diseases of internal organs.

All these problems help to solve professionally selected yoga therapy of the spine. Exercises designed to deal with all these problems as well as the therapy itself are selected individually.

Appeal to instructors on yoga therapy or independent treatment at home: which is better?

Despite all the benefits of yoga, it is necessary to perform a certain set of exercises aimed at eliminating pain symptoms and providing a general strengthening effect under the personal guidance of instructors or yoga therapists.

The thing is that every case and type of disease or problem is especially individual. And this means that the general video with a brief briefing is not suitable for everyone who is interested in yoga therapy in one way or another. Healthy spine - this is a wonderful stimulus, allowing you to strive for the best. However, this effect can not be achieved without prior consultation with doctors and professional instructors in yoga therapy. They will pick up a set of exercises, suitable for your specific case.

Yoga therapy instructor Tatyana Dudina: the principle of treatment and feedback

One of the instructors, bloggers, giving their advice and recommendations on the video, is Tatiana Dudina. "Yoga therapy, healthy spine with Tatyana Dudina!" - this is the name of the program that this instructor and therapist leads. This cute and disposable young woman has practiced yoga for more than 10 years, and for the last 4 years she has been engaged in occupational therapy and helps people.

In the arsenal of Tatiana a few free introductory courses, in which she talks about the benefits of various exercises for yoga. And, of course, the main focus is on paid videos, many of which are designed to relieve pain in the back, treat osteochondrosis and other diseases. The instructor of Dudin offers to buy them all. "Yoga therapy: healthy spine" - one of these video-manuals. Also, the instructor has other videos, for example, "A quick way to get rid of back pain", "Yoga therapy for back pain for the elderly", "Yoga therapy for back pain without stress on the knees" and many others.

Among the numerous user reviews, you can find not only custom, but also real. For example, some of them claim that according to the video they managed to partially remove the pain symptoms in the neck and lumbar region. Many singled out an interesting version of the presentation of the material and the simplicity of the exercises.

Instructor Artem Frolov: "Yoga therapy of the spine. Traction Technology »

Another instructor, who unlike the previous one does not offer to buy his video courses, and shares his advice for free, is Artem Frolov.

In his blog, he pays much attention to such a concept as "traction". It indicates the impact on the injured or sick body by the counteraction force. As these forces can be used special loads and the weight of the person.

Under the influence of all these forces, in the author's opinion, stretching and stretching of the spine takes place. At the same time, all the exercises that the instructor offers to do are great for home work and do not require special equipment. That's how the spine yoga therapy works, according to the author. Frolov describes in detail several variants of asanas aimed at getting rid of pain in the back, waist and neck. Let's consider some of them.

Exercise to improve posture and eliminate pain symptoms according to Frolov's version

One of the exercises suggested by the author is the "half-marble" or "Ardha bhujangasana." It is believed that it makes it possible to strengthen the thoracic and lumbar parts. It is performed as follows:

• The practitioner lies on the floor so that his belly is leaning against the floor, and his back rises above the whole body.
• Then, put your hands clearly under the shoulders and raise the upper part of the trunk, leaning on the elbows and hands (with the floor you touch only the lower ribs).
• The head is considered to be the continuation of the spine (it does not tilt back and keeps on the same level with the back).

Next, you need to push your hands off the floor (but you can not tear them apart, as in the "Sphinx" pose) and simultaneously pull them forward. This should give the impression that you want to drag your lower body along the floor with your hands.

Despite the simplicity of this movement, it is not so easy to carry it out. According to practitioners, during the training it is very difficult to stretch and at the same time stay in place. At the same time it is very effective yoga therapy. The lumbosacral spine in this exercise actually rests and does not overexert. Such an exercise should be repeated 2-3 times at a time, increasing the delay time in a pose in stages. It starts with 5-10 seconds, gradually bringing up to 25-30 or more seconds.

Exercise for cervical treatment

To strengthen the cervical region, you can perform a simple exercise from standing or sitting. To perform it, you will need a special bar for yoga or a fist. It is done like this:

• From standing or sitting position, a fist or a special brick for yoga rises.
• It fits clearly under the chin.
• Then, you start pressing your chin on a fist or a brick.

This exercise can be repeated for 10-15 times 2-3 approaches. As you can see, all these exercises are included in such a thing as spinal yoga therapy. Training in these asanas does not involve any special skills. Another thing is that they should be performed in front of a mirror or under the supervision of an inspector.

What role does the instructor play in the treatment of yoga?

Treatment of the lumbar, cervical and sacral divisions assumes the presence of an experienced yoga therapist or instructor. What is it for? First, as we said earlier, depending on your specific case, it will help to form a suitable practice. Secondly, it is the instructor who can look at you from the side and adjust the position of the body when performing certain kinds of asanas. And, finally, a yoga therapist is your best helper, who will be able to increase the load and redirect it to the right track.

Examples of lessons together with the instructor

For example, in case of problems with the lumbar department, the practitioner lies on the floor in the "Pose of the Child" and stretches his arms forward. The head then descends. The assistant or instructor bends down, puts the palm on the sacrum and gently presses. The same option is followed, but in a slightly different interpretation. So, the practitioner remains in the previous position, and the yogi therapist carefully sits down on the lumbar region and creates more pressure on the back due to the partial transfer of his weight to the problem area.

As you can see, it is much more interesting and effective with the instructor to perform classes. But what if it is not realistic?

How to practice yoga without an instructor?

It may happen that in your city there are simply no qualified experts in the field of yoga therapy. In such cases, you can always seek help from experienced manual therapists and other specialists who will prompt you which exercises will work best for you. Also, it makes sense to perform general strengthening postures to improve coordination, extension of the spine. For example, one of these positions is the position on the balance sheet. It is carried out from a position on the knees and on the hands. Then, raise the right foot and the opposite arm. Hold in this position for 10-15 seconds, and then change your leg and arm.

A well-proven exercise for the lumbar and cervical department is "Cat". It is also executed from the position on all fours. However, it should be combined with breathing. On inhalation - the head goes up, and the waist bends. On the exhalation it is recommended to bend the back up (so do frightened cats). Repeat it should be 10-15 times.

By analogy, the exercise "A cat that looks at its tail" is performed. First you turn your head to the right and look back, and then simultaneously turn the pelvis in the same direction. The same action is repeated the other way. This exercise can be done 5-10 times on each side.

Does yoga therapy help in wanting to lose weight?

Many women wonder: "Can I lose weight from yoga therapy of the spine?" According to experienced instructors, this can be done if you combine special exercises for the back and, for example, additional to pull up the muscles of the press.

One of such exercises is considered asana called "Naukasana". To do this, you must sit on the floor, stretch your legs, and then, you need to raise your legs up and fix them at a level of 45º. After that, tighten to the feet with your hands and lock for 10-15 seconds. With a loss of balance, you can put your hands on the floor with an emphasis on your fingers.

In a word, if you have problems with your back, this is not a reason for despair and frustration. Solve the problem and reduce painful feelings will help you useful for the whole body yoga therapy. Remember that when doing asanas alone, do all the movements slowly, and carefully monitor all sensations.