Yoga for Back Pain
Hi,
To cure a joint-related illness through yoga therapy,
the goal of each workout is to first release the muscle mass
in the affected area
and then
return the bones and joints to their true places,
and create the best physical and mental conditions
for the physiological, metabolic and regenerative processes
of the body to proceed smoothly.
Any stress, mental or physical, that occurs can also cause a blockage,
and hinder the body's self healing process.
Now, if you're ready, please practice with me!
Lying meditation
We lie on our backs on the ground now
Always keep in mind how to lie down properly
by tilting sideways like this.
Absolutely not lying suddenly on your back,
it could damage your spine.
Please do it with me now!
You can bend your legs,
arch your back and lift your buttocks to apply your waist to the floor.
Then straighten your legs back.
In doing so, our vertebral columns are stretched.
The whole body is relaxed and breathes evenly,
slowly and deeply with the lower abdomen,
during several breathing cycles.
You should direct your thoughts towards each breath,
observe with the thought of the rise and descent of the lower abdomen...
The ultimate goal of this pose, before each yoga session,
is to have a truly relaxed body and a truly focused, inner mind,
absolutely without nested thoughts, mixed anxiety…
Comme on, if you are ready now,
we continue with specific techniques to treat your illness.
Lie on your back, put pressure on each knee on the abdomen.
We lie on our backs on the floor,
and still sticking the waist to the floor.
using our hands to pull the right knee against the abdomen,
Breathe, slowly and deeply with the lower abdomen,
during several breathing cycles.
And now we do the same thing for the left leg
Pull the left knee against your abdomen
and always apply the waist to the floor.
Now, pull the right knee against the abdomen,
bend your head trying to stretch your chin up to your knees
and do not forget to breathe regularly,
slowly and deeply with the lower abdomen,
also during several breathing cycles
Now, do the same for the left leg,
bend the head, trying to stretch the chin up to the knees
Lie on your back, pulling both knees against the abdomen.
We lie on our back,
use both hands to slowly pull both knees
to tighten against the abdomen,
while applying the waist to the ground.
Breathe slowly and deeply with the lower abdomen,
during several breathing cycles.
Continue, we pull both knees, move forward,
raise the head, advance the chin towards the middle of the knees.
Breathe slowly and deeply with the lower abdomen,
during several breathing cycles.
Lie on your back, turn your knees with your hands
Always in a supine position,
hands on knees and rotation in two circles in opposite directions,
Breathe slowly and deeply with the lower abdomen,
during several breathing cycles.
Lie on your back, bend your knees, twist your waist
we lie down on our backs,
our arms stretched out over our heads,
we lift our knees ... we relax our waist
and we throw both knees to the right and then to the left together.
We try to keep both shoulders stick to the ground
without being displaced.
Breathe slowly and deeply with the lower abdomen,
during several breathing cycles.
Lie on your back, stretch one leg, twist the waist
The left leg is straight,
the right leg is directed to the ceiling,
the waist is relaxed,
and ... the right foot is thrown to each side.
Breathe slowly and deeply with the lower abdomen,
during several breathing cycles
Now, do the same for the other leg,
the right leg is straight,
the left leg is facing the ceiling,
the waist is relaxed,
and ... the left foot is thrown to each side.
Lie on your back,
arms in rotation and pull your knees against your stomach.
Similar to the technique of turning the knee up,
but instead of turning in a circle, each time we move the knees up,
we pull faster and harder and pull them against the abdomen
with the level depending on the level of your back pain.
The head can bend forward slightly as if to touch the knee.
Always breathe with the lower abdomen,
during several breathing cycles
Lie on your back, legs stretched to the ceiling, loosen your waist.
We continue to lie on our backs, and, stretching our legs to the ceiling
with both hands on our feet,
you can also use a support cord like that.
Gently pull the legs forward to create a reasonable tension
to facilitate lumbar relaxation.
The head and neck are always straight
and aligned on the spine attached to the floor.
Breathe slowly and deeply with the lower abdomen,
during several breathing cycles
Regulate the spine
As in the previous lesson
we always carefully apply this technique.
Our hands embrace the back of the knees,
tighten the abdomen and chest against the knees,
the back is properly rounded and uniform,
Inhale the lower abdomen
we roll gently backwards.
The goal is to make the spine more flexible,
the vertebrae are properly brought to their true position.
If you feel a lot of pain,
start more slowly and more carefully, unless you can not.
After a few moments of gentle rolling,
you can adjust the intensity and tempo yourself.
Always pay attention to breathing evenly,
slowly and deeply with the lower abdomen, many breathing cycles.
SAVASANA Pose
Finally, you can lie down like this
Unlike meditation at the beginning of a practice
that was necessary to aim for physical relaxation
but concentration and introspection in mind.
Now, your only goal is to relax completely.
The mind is too and we leave ourselves without reflection.
You can lie down like that for as long as you want.
When the relaxation reaches a good level
and you become "unconscious",
so
you fall asleep.
I wish you heal quickly!
Good bye, see you soon!