Which of us does not have pain in the back, neck or around the shoulder blades? The reasons for this are a lot – it’s injuries, and a constant sitting in front of the monitor in an uncomfortable position and the habit of stooping while walking. Interestingly, the habit of hunching is a natural way of protecting the body: thus the body closes the access of potential danger to vital organs. But this position of the body should not become familiar to you. Every time you notice that you begin to stoop, “catch” this moment and turn your shoulder back, take a deep breath. Choose any three (or more, if you have the time) of the yoga exercises offered by us to open the chest and start breathing full chest, getting rid of back pain.
Stand up straight, put your hands behind your back and clasp your hands in the lock. Follow a deep deep breath to open the chest. On exhalation, relax the knees and lean forward, allowing the head to fall freely to the floor, gently lifting the load from the neck, hands stretching up and forward. If you feel comfortable, bend one knee, and then another, opening more shoulders. Hold in a pose for 5 deep breaths.
Go down on the mat with the support on the hands and knees. Lower your forearms on the rug and grab your left elbow with your right hand, and the right one with your left. Then open hands and place your forearms parallel to each other. Lower your head between your arms and chest and lift the hips up, straightening your legs. Hold in a pose for 5 deep breaths.
Sit in a comfortable position for yourself on the mat, lower your hands on either side of the body. Bend your arms in the elbows and lead them behind your back, fold your palms in a prayerful posture on your spine, as high as you can without discomfort. Hold in a pose for 5 deep breaths.
Stand upright, pull your left knee to your chest, then move your left leg to the right, crossing in the area of your knees, and “snag” the foot for the right calf caviar. Take the right hand by the right and join the palms. Go down to the squat as low as you can, and keep your hands in front of you for balance, holding your fingers up. Hold in a pose for 5 deep breaths. Relax and repeat on the other side.
Lie down on the mat face down, bend your knees and grab your hands behind your ankles. Press your feet on your hands and, holding your knees and hips on the width of your shoulders, lift the chest from the floor. Hold in a pose for 5 deep breaths.
Sit on the rug, bending your legs under your feet, put your left hand on your knees, pull the right hand to the ceiling. Bend the right elbow and let the arm fall between the shoulder blades. With your left hand, press on the right elbow, letting your hand sink lower along the back (do not push, but gently direct). Drag your left arm down, bend your elbow, and pull to your left hand, trying to hold your fingers together. Lean back a little, taking care that the right hand does not press on the neck. Hold in a pose for 5 deep breaths.
Go down on the mat with the support on the hands and knees. Turn the case to the right and stretch the right hand up, then stretch it under the body, turning the body to the left, and put it perpendicular to the body on the mat. Let the left hand stay where it is, or pull it forward, above your head. Hold in a pose for 5 deep breaths. Repeat on the other side.
Lie down on the mat face down. Raise the trunk and stretch the right hand to the left at shoulder level, approximately at an angle of 90 degrees to the body, and the left one in the opposite direction (again, under 90 degrees). “Walk” with your fingers to the sides to lengthen your arms. Lower your chin to the place where your hands are intertwined. Hold in a pose for 5 deep breaths. Repeat, changing the position of the hands.
Lie down on the mat face down. Pull the left hand to the left under the angle of 90 degrees to the body, unfolding the palm upward. Push the right hand off the floor to help the body roll back. Bend the left leg in the knee and put the foot on the floor, if necessary, press the left hand on the left knee to make it easier to roll over. Hold the right hand behind your back and let it fall to the floor under the force of gravity, clasp the hands in the lock (if it does not cause discomfort, otherwise – leave your hands in a comfortable position). Attach the right leg to the left and stay in this position as long as you want.
10 asanas to help you get rid of headaches, fatigue and stress.
Of course, not a panacea, but with regular practice, the listed asanas will significantly
reduce the stress of the brain and the entire nervous system. (Source – BKS Iyengar, Yoga: The Path to Health)
The name of this asana is translated from Sanskrit as “the pose of the hero face down.” It is also called the “pose of a child”. Adhomukha virasana helps relieve stress, has a strong soothing effect on the front of the brain, eyes, nerves and mind and freshens after a busy day.
Go down on your knees. Put your palms on your knees and close your feet. Straighten your back and relax your neck. With an exhalation, lean forward and place your fully extended arms on the floor. Pull the back of your neck and face down. Lower the pelvis and thighs and do not strain your stomach. Open your armpits and pull out the sternum. Forward and straighten your chest. To relax the body, pull the body and spine even more forward.
The positive effect of
Adhomukha Vyrasan helps with shortness of breath, dizziness, fatigue and headaches. Also, this asana reduces high blood pressure, stretches and tones the spine, partially relieving pain in the back and neck. Adhomukha Virasana reduces acidity and helps with flatulence, and also alleviates menstrual pain and facilitates menstrual and premenstrual syndrome.
The name of this asana is translated from Sanskrit as “head-to-knee pose”.
Sit on the floor with your legs extended forward. Sprinkle on the floor near the buttocks with your hands and straighten your back. Bend the left leg in the knee and press the heel to the groin. The fingers of the left leg should touch the right thigh, and the legs – at an obtuse angle to each other. Take your knee bent as far back as possible and keep your right leg absolutely straight. With an exhalation lean forward, but not from the scapula, but from the base of the spine. Lower your forehead, close your eyes and take a slow breath to relieve tension from the neck and head. Remain in this position for about 1 minute, and then repeat the asana for the other side.
The positive effect of
Jan sirsasan improves memory, helps with chronic headaches, migraine, eye fatigue, helps normalize blood pressure, softens severe pain.
Pashimotanasana is translated as “strong stretching of the back side of the body.”
Sit on the floor with your legs extended forward. Ankles, heels and big toes should be closed. Pull your arms forward and lean. Do not bend your legs and keep your feet upright.
Sit on the floor with legs outstretched, close your legs. Place the feet vertically to pull the heels forward, and with the same force, press the heels to the floor. Place your hands on the floor near the buttocks. Take a few deep breaths and raise your hands over your head with your hands to each other. The spine should be stretched vertically upwards. On exhalation, lower your arms to your feet. Embrace the big toes with large and index and middle fingers. Tightly press the hips to the floor. The pressure on the hips should be greater than the calves. This will help you stretch out more.
Positive impact
Thanks to the practice of pachimotanasana, the brain cools, the mind calms down and the body rejuvenates.
Prasarita in Sanskrit means “stretched” or “stretched”, and pada is translated as “foot” or “foot”. In this asana, the legs are widely placed and stretched, the body is turned over, and the head sinks to the floor. Pashimotanasana is usually performed at the end of the asan cycle performed by standing. It calms and restores strength, cools the body and brain, gives a sense of calm and rest.
Stand in tadasana (straight, legs together) and put your hands on your waist. Inhale and place on 1.2m feet. The feet should stand parallel to each other, with their fingers forward, and rest against the outer edges of the floor. Keep your back straight. With an inspiration, lean forward, stretching the spine. Take your hands off your waist and place your hands on the floor with your fingers spread out.
Do not tear off the palms of your hands, spread your elbows and lower your head to the floor between your palms. Pull forward the sternum and retract the abdomen. To reduce the burden on the head, feed back the hips and groin. Remain in this position for 1 minute.
The positive impact of
Prasarita Padottanasan helps fight depression and increases self-confidence. Also this asana calms the brain and sympathetic nervous system, fills the heart, lowers blood pressure, helps with stress caused headache, migraine and fatigue.
The name of this asana is translated as “the pose of looking down on a stretching dog”, it is often called “dog face down”.
Place your feet 45 cm apart, stand on your knees and rest your palms on the floor on the width of your shoulders. Take turns back at a distance of about 1.2 m from the hands. The right hand should be on the same line with the right foot, and the left hand with the left foot. Raise your heels, straighten your legs and again lower your heels to the floor. Fully straighten your arms. Lift the buttocks, pull out the chest and push forward the sternum. Exhale and lower your head, stretch your spine and straighten your chest. The throat should be elongated, but soft. Relax your eyes, and let the brain remain passive.
Positive effect
Tones and relaxes the nervous system, helping to fight depression and anxiety
Helps with shortness of breath, rapid heartbeat, intense fatigue and sunstroke. Normalizes blood pressure and heart rate, softens back pain, develops hip, knee and ankle joints, strengthens ligaments and tendons of the legs.
Uttanasana – a strong slope forward, asana at which there is a strong stretching of the spine. Uttanasana also contributes to the recovery of forces after a heavy mental or physical load. It is useful to people prone to anxiety or depression, as it rejuvenates the vertebral nerves and brain cells. In addition, it slows down the heartbeat.
Stand in tadasana with completely straight legs. Pull up the kneecaps. Hands raise your hands above your head. Stretch the whole body and make one or two breaths.
On exhalation bend forward from the waist, without bending the legs. Body weight should equally be on both feet. Lower the body even lower and place both palms on the floor in front of the feet. Slightly push apart the ankles to relieve excess load from the lower back, buttocks, legs. Until you have developed enough flexibility, you can not put the whole palm on the floor, but just touch it with your fingertips.
The positive effect of
Uttanasan helps to get rid of the headache, relieves physical and mental tension, slows the heartbeat, tones the liver, spleen and kidneys, reduces pain in the stomach, during menstruation reduces pain in the abdominal cavity and back.
Regular practice of chalasana (plow posture) promotes self-confidence and energy level increase, and after a long illness helps restore calmness and clarity of mind. In addition, by relaxing the eyes and the brain, it removes the effects of stress and tension.
Lay on the rug or folded blankets. Pull out your legs and pull your knees up. On exhalation tear your buttocks off the floor and move your knees to your chest. Keep your hands straight and rest your fingers on the floor. Take your shoulders back and spread your chest.
In a smooth circular motion, lift the buttocks, so that your knees are close to your chin, and straighten your legs so that the shins stand upright perpendicular to the floor.
Gird up your waist and, lifting the pelvis, move the body into a perpendicular position to the floor. The thighs should be above your head. Before you drop your legs to the floor, move the bent knees into position with your forehead.
Pull the pelvis forward in the direction of the head. Slowly straighten the legs and lower them until they touch the floor. Bend and stretch your arms behind your back. Firmly twist your fingers and turn your fingers with your fingers up. Evenly breathing, stay in this position for 1 to 5 minutes.
The positive effect of
Halasan relieves fatigue and raises the level of energy, helps with hypertension, rejuvenates the abdominal organs and improves digestion, stretches and aligns the spine.
The name of this asana is translated from Sanskrit as “the pose of the bridge”. Bending in this asana, the body really resembles a bridge. The chin lock slows down the flow of thought and soothes the mind. This posture improves the blood supply to the brain, so that one gets rest and is recharged with fresh energy by the mind and body.
Positive effect
Helps prevent clogging of the arteries and cardiac arrest, relieving fatigue of the heart muscles and improving blood circulation through the arteries
Helps to fight blood pressure fluctuations, hypertension and depression, calming the brain and straightening the chest.
Helps with ocular and ear infections, migraine headaches, stress caused headaches, insomnia, nervous exhaustion, and
improves digestion and strengthens the abdominal organs
softens back pain, strengthens the spine and partially relieves tension neck
helps relieve fatigue legs and helps to prevent varicose veins.
Viparita karani, or the pose of an inverted lake, is a tonic and relaxing asana, but its ultimate posture is difficult for beginners and for people with badly curving backs. Therefore, when performing it, you must be cautious or use support devices.
Viparita karani well helps in overcoming nervous exhaustion and depression and increases self-confidence. Yogis believe that changing the position of the body relative to the movement of energy outside the body (the earth’s energy moves from earth to space and the cosmic energy moves from space to earth), and also influences changes in the direction of time: when a person stands on his feet, he grows old; when a person stands in the Viparita Karani – rejuvenates.
Lie on your back, legs together, unfold your hands with your hands to the floor. Relying on your hands, lift the straight legs above your head and wind them slightly over the head, so that the ankles are at the level of the nose (or eyes), and the entire weight of the lower part of the body falls on the palms and elbows of the hands supporting the pelvis. Head, neck, shoulder blades, back are on the floor, the pelvis is raised. The chin is quite far from the sternum, the neck is relaxed, the blood flows freely to the face. In a pose, be on free breath until the first signs of fatigue. To exit the asana, without changing the position of the legs, leaning on the elbows, put the forearms on the floor with the palms down and slowly lower your legs to the floor.
Positive effects
Viparita karani normalizes blood pressure, helps with the treatment of ear and eye diseases caused by stress of headaches and migraines. With a strong palpitation, it reduces the heart rate and helps with shortness of breath, asthma, bronchitis and throat diseases. It softens the manifestations of arthritis and cervical spondylosis. Helps with digestive disorders, diarrhea, nausea, helps with the treatment of the kidneys, prevents varicose veins.
Due to the smoothness and evenness of the breathing in this asana, the body is filled with energy, which tones it and relieves the stresses of everyday life. In shavasana, the body is motionless, like a corpse, but the mind is alert and clear. The word “saava” in Sanskrit means “dead man”. Shavasana relieves fatigue and soothes the mind. To completely relax, you must carefully arrange each part of the body. During the execution of this asana, the organs of perception-eyes, ears and tongue-come off the outside world; body and mind are joined together, and you are immersed in inner silence. Shavasana is the first step in the practice of meditation.
Sit down in dandasana and push the gluteus muscles to spread your weight evenly between the pelvic bones. Bend your knees and bring your heels closer to your buttocks. Grasp the legs under the knees and press the buttocks on the floor. Lowering the body to the floor, put your forearms and palms on the floor and lean on your elbows. Do not move your feet, knees and buttocks.
Lower the body to the floor, the vertebra behind the vertebrae, until it touches the floor with the back of the head. Turn up the palms. Close your eyes and turn your legs one by one. To straighten the spine, extend the body from the pelvis. Fully stretch the spine and press it to the floor along the entire length. Both legs and body on both sides should be stretched evenly.
Positive effect
Helps relieve nervous tension, helps fight against insomnia and chronic fatigue syndrome. Relaxes the body and facilitates breathing, soothes the nervous system and brings peace to the mind. Promotes recovery after all long and serious illnesses.
With the help of yoga, you can get rid of headaches, insomnia, fatigue, the results of deep stresses and accumulated over the years of stress.
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