November 18, 2018

ЙОГА ДЛЯ ПОЗВОНОЧНИКА

йога для спины

Йога для позвоночника и спины является тем средством, которое позволяет не только предупредить остеохондроз и сколиоз, но и является эффективным способом для укрепления и недопущения болевых симптомов при этих заболеваниях.

йога для позвоночникаПочему важно следить за осанкой?

Взрослея, каждый человек  со временем начинает сутулиться. В связи с этим появляется дискомфорт и быстрая усталость. Это мешает не только внешнему виду, но и заметно может навредить здоровью человека. Нарушение осанки может казаться обычным пустяком, но на самом деле за сутулостью скрывается много вреда. В этот момент страдает не только позвоночник, но и все внутренние органы. Они плохо снабжаются кислородом и в следствии могут давать сбой в работе организма.

Стоит отметить: из-за сутулости сильно страдает позвоночник, в дальнейшем может быть смещение позвонков и дисков. Могут возникнуть болевые ощущения:

  • в спине;
  • в шее;
  • в пояснице.

Если сутулость перерастет в привычку, тогда еще хуже — боли  станут хроническими. Так и не долго до самого банального остеохондроза. Ну а дольше врачи и аптеки…

  Йога  для позвоночника и как она влияетвлияние йоги на позвоночник

Всемирно признанным  есть положительное влияние йоги на позвоночник. Она не только положительно влияет на осанку, но и на весь организм в целом. Занятия йогой для здоровья   спины крайне важны. Они замечательно укрепляют мышечный  корсет, а мышцы в свою очередь удерживают правильное положение позвоночника. Внутренние органы работают  слажено и хорошо снабжаются кислородом.

На первый взгляд может казаться, что йога для позвоночника сложна, но это не так. Уровень сложности повышается лишь тогда, когда практикующий прошел более легкие комплексы и сам готов к повышению нагрузки и уровня тренировок.  Йога  дает:

  • хороший оздоровительный эффект телу;
  • великолепный баланс для человека;
  • защиту от депрессий;
  • успокоение разума.

Кроме того, она помогает справиться со своими эмоциями,регулярная йога практика  от стресса и депрессии  то, что нужно.

Регулярная йога практика делает человека здоровым и уверенным в завтрашнем дне. Выбрав занятия йогой для здоровья,вы непременно повысите качество жизни, обретете уверенность и спокойствие. Хатха-йога подходит начинающим лучше всего. Она мягкая и спокойная, легка в выполнении. Когда заниматься выбирайте сами. В любом случае, если в вашей рабочей неделе получиться выделить хотя бы 2-3 часа на йогу – это уже будет здорово. Эффект от йоги непременно будет ощутим и очень быстро. Первые занятия хорошо скажутся на позвоночнике, боли и неприятные ощущения, заметно уменьшаться.

Чем регулярнее будут занятия, тем здоровее сам практикующий. Человек выглядит и чувствует себя так, насколько он заботиться о своем теле и внутреннем комфорте. Он всегда сам определяет, каким будет его завтра.

Комплекс упражнений для позвоночника

поза горыПоза горы

Встаньте ровно, расслабьте плечи, руки вытяните вдоль  тела, сожмите ягодицы и втяните живот. Следите за дыханием и биением сердца. Дышите глубоко и ровно, не торопитесь. Настройте свой разум на дальнейшую практику. Держите позу 10  дыхательных циклов.

 

 

 

 

Поза треугольникапоза треугольника

Поставьте ноги как можно шире и выпрямите колени. Левую стопу разверните вперед, правую вправо. На вдохе поднимите руки в стороны на уровне плеч, параллельно к полу. На выдохе опуститесь правой рукой к лодыжке, а левую вытяните вверх. Взгляд направьте на кончики пальцев левой руки. Держите позу 5 циклов, затем смете сторону и повторите

Поза вытянутого треугольника

Поставьте ноги как можно шире и выпрямите колени. Левую стопу разверните вперед, правую вправо. На вдохе поднимите руки в стороны на уровне плеч, параллельно к полу. На выдохе опуститесь на правую ногу, согнув колено. Правой рукой опуститесь в пол возле стопы, левую руку вытяните вверх. Левая нога остается максимально ровной. Взгляд направлен вверх. Держите позу 5 циклов, затем смените сторону.

Поза луны

Поставьте ноги широко, на вдохе согните правое колено и обопритесь правой рукой в пол. Левую руку положите на поясницу. Правая нога  хорошо вытянута. На выдохе оттолкнитесь от пола и полностью встаньте на правую ногу, выпрямив опорную правую руку и ногу. Левую руку вытяните вверх, а ногу в сторону параллельно к полу. Взгляд вверх. Держите 5 циклов, затем смените сторону.

Поза собакипоза собаки

Опуститесь на колени, руками широко обопритесь в пол. Широко упираясь стопами поднимитесь тазом вверх выпрямив колени, толкайте грудь к бедрам, спину вытягивайте. Взгляд вниз между бедер. Держите позу 4-5 циклов.

 

 

растяжкаРастяжка

Встаньте ровно, ноги поставьте на ширине плеч. На вдохе поднимите руки вверх над головой и захватите локти. На выдохе опуститесь корпусом вниз в складку. Держите ноги ровными, а спину  расслабьте, хорошо вытягивайте поясницу. Сохраняйте позу 5-10 циклов.

 

 

 

 

Повороты корпусаповороты корпуса

Лягте на спину, руки вытяните в стороны и обопритесь  в пол. На вдохе согните колени и подтяните их на себя. На выдохе опустите колени в стороны к правой подмышке. Держите позу 5 циклов, затем смените сторону.

 

 

 

поза для отдыхаПоза безжизненное тело

Лягте на пол  полностью расслабьте все тело. Стопы и руки произвольно раскинуты в стороны. Глаза закрыты, дыхание медленное, ровное, глубокое. Проследите, как все тело все больше погружается в состояние покоя и блаженства. Откиньте все мысли и просто наслаждайтесь отдыхом. Держите позу от 10 циклов пока вам комфортно.

Йога для позвоночника является незаменимым средством, которое не только укрепит его позвонки, но и сделает его устойчивым к неблагоприятным воздействиям.

Утренний комплекс йоги для позвоночника и спины

 

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