Yoga for a backbone and joints: advantage and harm, asanas

Yoga for a backbone and joints: advantage and harm, asanas

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Many people have diseases of joints. These illnesses develop as a result of complications of any diseases, or arise by itself. As auxiliary therapy at these pathologies, special physical exercises — asanas — stimulate regeneration of joints in yoga (convenient poses of a body), reduce risk of an atrophy of muscles or at all eliminate it. Article will tell about advantage and harm of yoga for health and also about technology of performance of some exercises.

Yoga for joints

Regular trainings by yoga are capable to improve a condition of joints and to support them in good shape. If you decided to resort to similar therapy, it is important to know positive and negative sides of the described medical practice.

Whether you know? Occupations yoga is not a religious cult, but the healthy lifestyle including knowledge of opportunities of a human body.

Advantage

For treatment of joints in a yogaterapiya various asanas which are positively affecting health of the patients sick with arthroses and arthritises are used. Useful impact of yoga on an organism consists in the following:

  • work of a cardiac muscle improves;
  • better blood circulation functions thanks to what inflammatory processes in joints decrease;
  • prevention and treatment of osteoarthrosis is performed;
  • regeneration of fabrics accelerates;
  • exchange processes improve;
  • the tone of a muscular system raises that promotes unloading of joints and reduction of risk of their traumatizing;
  • the flexibility increases;
  • blood pressure decreases;
  • prevention of depressions is performed;
  • the dream improves;
  • the organism is loaded with energy;
  • the cheerfulness and inflow of forces is felt;
  • chronic pains decrease;
  • healing of fractures and stretchings accelerates;
  • the mobility remains during rehabilitation after severe injuries;
  • coordination of movements improves;
  • prevention of traumatism is performed.

Contraindications

Starting occupations, it is important to remember that the yoga will be useful not to all as it possesses the whole set of categorical contraindications at the following pathologies:

  • coxarthrosis and gonartroz;
  • schizophrenia and psychoses;
  • inflammation of an appendix;
  • pancreatitis and cholecystitis;
  • hernia (inguinal);
  • hypertension (I, II degrees);
  • the increased intra cranial pressure;
  • ischemia of a cardiac muscle;
  • myocardial infarction;
  • tachycardia;
  • atrial fibrillation;
  • aorta aneurysm;
  • noncompensated heart diseases;
  • stroke;
  • infectious arthritis;
  • severe craniocereberal injuries;
  • injured a backbone;
  • infections of a head and spinal cord;
  • sarcoma;
  • serious illnesses of blood;
  • the post-operational period after peritoneum and breast surgeries;
  • catarrhal diseases with temperature increase;
  • pregnancy in the 2nd and 3rd trimesters;
  • state after the delivery (the first 3 months);
  • periods;
  • vertebral hernias and shift of vertebras;
  • radicular syndrome (the backbone lumbago giving to extremities).

Learn what principles and techniques of exercises in classical yoga.

Asanas

We will consider below asanas which improve a state at articulate bolezny and backbone pains and also technology of their performance.

Trikonasana (triangle pose)

This asana is shown at such states:

  • osteochondrosis;
  • GIT diseases;
  • hypodynamia;
  • arthritis;
  • rigidity of joints.

Video: Trikonasana Tekhnika of performance of an asana:

  1. We place the legs straightened in knees and extended on width of 1 m, and soles are densely pressed to a floor. Hands are extended on the parties, hands are turned in a floor.
  2. We develop the right sole completely to the right, and left we put at an angle in 45 °.
  3. We delay a tailbone down, and a pubic bone we move up, completely straightening a waist.
  4. We inhale, extending sides up. We exhale and bend down to the right side. We have the right brush on raising of a sole.
  5. The left hand is tightened up, the breast extends. We develop shoulders, having perpendicular to a floor.
  6. The neck is extended, the backbone is extended, and the look is fixed on the left brush.
  7. Further we breathe evenly within half-minute.
  8. We inhale and rise, repeating an asana on the other hand.

It is important! If after performance of asanas your health every time worsens — perhaps that exercises are carried out by you incorrectly. Therefore, consultation of the professional yoga-instructor who will prompt to you what changes will be required for the correct praktikovaniye of asanas is necessary for you.

Dhanurasana (onions pose)

Dhanurasana is carried out only under the leadership of the yoga-trainer and is shown for elimination of pathology of the displaced vertebras.

Video: Dhanurasana Tekhnika of performance of a pose of onions:

  1. We lay down on a stomach and we bend knees, and we raise shins up and we capture them hands for anklebones from outer side.
  2. We take a breath and as much as possible we cave in, raising a basin and a thorax from a floor (the basin and edges do not concern a floor). We take away the head back as it is possible further.
  3. In such pose we remain 20–60 seconds.
  4. We exhale, we release anklebones, slowly we lower the case and we relax.

We advise you to learn what effective exercises in yoga for restoration after the delivery.

Setubandhasana (pose of the short bridge)

The pose of the short bridge allows to improve health by its such impact on an organism:

  • strengthening of lumbar department;
  • backbone extension;
  • removal of fatigue in gastrocnemius muscles;
  • the rejuvenating influence;
  • stimulation of a thyroid gland.

Video: Setubandhasana Tekhnika of performance of an asana of the short bridge:

  1. We lie on a back of 30 seconds, breath quiet, deep and equal, the body is completely relaxed.
  2. Bending knees, we put soles on width of shoulders, having them it is very close to hips. Deep and equal breath.
  3. We have hands along the case palms from top to bottom. Slightly we touch with fingers heels.
  4. We are pressed by hands and feet in a floor and we inhale. Passing to a humeral belt, we raise hips up and we round a backbone, having come off a floor.
  5. As it is possible we round a thorax stronger, at the same time straining shoulders and hands.
  6. By means of legs and buttocks we push out hips as much as possible above.
  7. It is necessary to hold an asana 30 seconds, breathing in the quiet mode. In back department the easy tension demonstrating the correct pulling of a backbone and the correct deflection of lumbar department has to be felt.

Whether you know? Ancient Indians of Latin America practiced many exercises identical to modern yoga.

Ushtrasana (camel pose)

Ushtrasana is applied to improvement of health at the following diseases:

  • deformation changes in shoulders and back;
  • inflammations, weakness of a rectum;
  • locks and hemorrhoids.

Video: Ushtrasana Tekhnika of performance of a pose of a camel:

  1. We are kneeling, having them on basin width, we hold hips perpendicular to a floor.
  2. We fix hands on hips, the case is extended up, stretching edges, we release a waist.
  3. We deviate kzad, we undertake hands heels, hands are straightened, without emphasis on them.
  4. We exhale, we cave in in lumbar department and a breast, the head is taken away without zaprokidyvaniye back.
  5. We hold a body within half-minute, straining muscles in legs and buttocks.
  6. When performing an asana the breath has to be equal.

Read also, about a set of exercises in such types of yoga as: power, karma, Tantric and integrated.

Titali-asana (butterflies)

The pose of a butterfly especially well affects female health and is applied at such illnesses:

  • dysfunction of ovaries;
  • inflammations of an urinogenital system;
  • as prevention of sciatica, hernias, menstrual pains and varicosity.

Video: Titali-asana Technology of performance of a pose of a butterfly:

  1. We sit down on a floor and we bend legs in knees, having sent them to the parties and having put a foot together.
  2. We take hands put a foot and we tighten heels to a crotch. We do it until the body keeps a steady position. At the same time we take away elbows back.
  3. We adjust all backbone from a tailbone to the top on a tension up and we hold a bearing.
  4. The thorax and stomach are tightened up all the time, and the chin is lowered.
  5. Remaining in vertical position, carefully we lower and we raise knees, watching feelings in hips which have to lie on a floor. If they begin to relax, and then strain again, is a signal that control of position of a back is lost. Therefore it is necessary to watch a backbone tension all the time.
  6. Throughout performance of all asana the breath has to be any, and movements — smooth.
  7. It is necessary to repeat exercise to 15 times, at the same time the face and shoulders need to be relaxed. It promotes disclosure of coxofemoral joints and the fact that the body in general too will be relaxed.

We recommend to learn, about a technique of exercises in yoga for brains.

Bitilasana (cow)

Performance of this asana will promote such processes:

  • regulation of blood pressure;
  • to extension of a backbone in cervical, lumbar and chest departments;
  • to lengthening of front surfaces of a neck and case.

Video: Bitilasana Poryadok of performance of a bitilasana:

  1. We get up on all fours, knees are located under coxofemoral joints. We try to level a humeral belt, elbows and wrists perpendicular to a floor on one line. The head is in neutral situation, the eye is turned down.
  2. At a breath we raise the head, without throwing back it, and we look at a ceiling.
  3. We move the case forward, approaching a floor, leaving hands and knees on the place. At the movement of the case the consecutive stretching of a spine column has to be felt: in the beginning its cervical department stretches, and then — chest and lumbar.
  4. We inhale, and at an exhalation the body smoothly returns to a starting position.
  5. We do repetition of the described asana of 15-20 times.

It is important! If the neck is injured, then during performance of a bitilasana the head needs to be held on one tenches with the case.

Vyagrasana (tiger)

The asana a tiger well affects health thanks to:

  • to training of a spine column and muscles of a back;
  • to relaxation of sacral and lumbar nerves;
  • to toning of belly bodies;
  • to prevention and treatment of sacral and lumbar sciatica;
  • to reduction of excessive fat deposits in hips and buttocks.

Video: Vyagrasana Vypolneniye of an asana tiger:

  1. We kneel also hands, we take a breath and we extend the right leg parallel to a floor back.
  2. Then we bend this leg in a knee, directing fingers to the head. We look up and we hold the breath.
  3. By means of a move the bent leg we press a hip to a stomach, fingers at the same time without touching a floor. We exhale.
  4. We incline the head to a leg that to touch by the right cheek a knee, and at the same time we bend a back up. Again we hold the breath.
  5. We return a leg in the top situation. We inhale.
  6. The leg becomes straight parallel to a floor again, at the same time we do an exhalation.
  7. We repeat the described movements by the right leg to 12 times.
  8. Again we kneel also hands. We restore breath.
  9. Similarly we move the left leg up to 12 times.
  10. Carrying out this complex of asanas, the attention needs to be focused on movements of the case and its relaxation.

Oznakomtes with types and technicians of yoga massage.

Bkhudzhangasana (cobra)

Beneficial influence on an organism cobra asana:

  • improves work of a female reproductive system;
  • increases male potency;
  • improves a hormonal background;
  • reduces the level of hormones of a stress;
  • stimulates work of adrenal glands and kidneys;
  • strengthens the muscular system of a back, the upper extremities and buttocks;
  • takes off the general fatigue;
  • eliminates manifestations of sciatica of lumbar and sacral department.

Video: Bkhudzhangasana Tekhnika of performance of a bkhudzhangasana:

  1. To lay down on a floor prone, to densely connect legs, and to extend fingers. We keep knees in suspense. At shoulder length we put hands palms down (under shoulders) and we press to a floor. The humeral belt is taken away back and down.
  2. We expand a thorax, we inhale and slowly we raise a body, we leave hands bent (we do not place emphasis on hands but only we are fixed in this situation).
  3. We make 2 respiratory cycles in the slowed-down mode, and then, inhaling, we raise a body even above, caving in in a breast and lumbar department.
  4. We straighten hands, we extend the head and a neck up.
  5. Again repetition of 2 respiratory cycles, focusing on a mezhbrovya. We extend a neck and the top back, strongly caving in in chest department of a vertebra.
  6. At a tension of buttocks the anus is involved.

Whether you know? In India since 2015 founded celebration of the International day of yoga. In honor of this holiday mail of the country issued the special brand with the image of the yogi keeping hands in ritual arrangement of Andzhali is wise.

Makarasana (crocodile)

To performance of a pose of a crocodile such indications serve:

  • lumbar giperlordoz;
  • gibbosity;
  • sacral and lumbar pains;
  • violations in work of a prostate and an uric system;
  • violations in work of a GIT;
  • the displaced disks (after consultation of the therapist on yoga).

Video: Makarasana Vypolneniye of an asana of a crocodile:

  1. We lay down prone, we place hands under shoulders, we press elbows to edges, we connect heels together.
  2. We strain muscles of buttocks, hips, feet and interscapular muscles.
  3. The breast rises with hands, imitating them an emphasis in a barrier.
  4. Rastopyrivay also we bend fingers on hands as claws at a crocodile, leaving straightened only index.
  5. Breath is equal and deep, the thorax evenly extends.

Learn about advantage of Taoist yoga.

Dandasana (level)

Performance of a dandasana brings such benefit:

  • improves work of digestive system and the urinogenital sphere;
  • treats female frigidity;
  • improves male potency;
  • works as antidepressant;
  • strengthens hands, wrists, a spine column and a press;
  • strengthens a bearing;
  • promotes endurance.

Video: Dandasana Kak to carry out a level:

  1. We get up on all fours, at shoulder length we have palms, feet and knees, and hands and hips — perpendicular to a floor.
  2. We do a deflection in a waist, then we exhale, and having made a start from a floor hands, we give a basin back and up.
  3. We extend a neck, a back and hands to one line, knees are straightened, heels are pressed to each other.
  4. At a breath we move a trunk forward, disposing a hand at right angle to a floor, and a humeral belt — over wrists. We hold the case parallel to a floor too.
  5. We pull together external parts of hands towards the case, and we press the bases of forefingers to a floor.
  6. We pull in shovels, and then we expand them and we take to the parties from a backbone. We expand clavicles, taking them to the parties from a thorax. We watch that the surface of a neck behind was not clamped.
  7. Evenly we extend legs from the internal and external parties, at the same time directing kzad of edge of heels, and we tear off area of a peritoneum from a floor.
  8. We direct the front surface of hips up, the tailbone at the same time is directed to a floor and extended to heels. We look in a floor before ourselves. We try not to strain eyes and a throat.
  9. Stay in an asana — up to one minute.

Important! Carrying out a dandasana, it is recommended to do warm-up of hands previously.

Useful tips for beginners

Despite huge advantage of yoga be engaged in it it can be physically heavy, to especially beginning athletes. If you resolved to lead a healthy lifestyle by means of this practice, our following recommendations will help you to be involved in this useful occupation:

  1. For a start choose the general direction of yoga with simple asanas, and subsequently you will be able to be defined more precisely what exercises on complexity are closer to you.
  2. It is necessary to practice yoga without interruption, every week 2–3 times.
  3. The yoga-therapist and the instructor have to know all nuances of your health.
  4. Morning hours — the most optimum for occupations.
  5. Loadings need to be increased gradually, alternating stretchings and tension.
  6. Inclinations and deflections need to be carried out serially that they compensated each other.
  7. With anybody you should not organize competitions in results of application of asanas.
  8. The room where you are engaged in exercises, always has to be aired and cool, without any sources of noise from the outside.
  9. It is necessary to adjust the sufficient drinking mode.
  10. It is necessary to pass to healthy food.
  11. Meal needs to be held strictly in 2 hours prior to exercises.
  12. The personal rug for occupations is the need meeting the requirements of hygiene.
  13. The suit for occupations yoga has to be convenient, nonspottable and not too frank if you are engaged in group.
  14. Carrying out asanas, give all the best completely, but be not overzealous.
  15. Pay attention not only to asanas, but also the correct breath.
  16. Observe hygiene of a body and thinking.
  17. Surely invite friends for joint occupations.
  18. You are respectful to the occupations and the instructor.
  19. Do not miss an opportunity to visit the homeland of yoga — in India.

Learn whether Orthodoxy and yoga are compatible.

In end it should be noted that, starting practice of asanas, surely consult with the yoga-therapist. Escort of the professional yoga-trainer who will help to choose exercises, their sequence and a respiratory rhythm is also necessary. If you reasonably approach all to the recommendations stated above, then occupations yoga will allow to find to you good health and harmony in life.

Author: «MirrorInfo» Dream Team

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