Throwing your legs over your head. Several simple exercises for the spine. Biomechanics of joints. Muscle work

A healthy spine is the basis for the health of the entire body. Often we ourselves contribute to spinal deformation by sitting in the wrong position, falling asleep on a mattress that is too soft, wearing unsuitable shoes... Not to mention various injuries, excess weight, a sedentary lifestyle... That is why it is so important to do exercises for the spine.

Before starting exercises, it will be useful to eliminate the following factors that negatively affect the condition of the spine:

1. Inappropriate shoes. Take your shoes and look at the soles. If the sole is worn unevenly (for example, with outside the sides of the foot are worn out more than the inside), you probably need insoles. Insoles should also be worn if you have flat feet (however, in this case, women can wear shoes with small heels, about 5 cm). Insoles should be made to order - standard insoles practically do not fit anyone. If you constantly wear shoes with very high heels, this is also not good for the spine.
2. Incorrect posture at the table. If you work in an office, especially at a computer, then make sure that your spine is in upright position so that your shoulders are at the same level and so that you don’t have to lift your head when looking at the monitor.
3. Bent tailbone. If you suffer from lower back pain, your “tail” (last 3-5 vertebrae) may be bent. This could have happened as a result of an injury (perhaps even in childhood - they hit their tailbone while sliding down a slide) or due to an incorrect sitting position. The bent tailbone must be straightened.
4. Soft mattress. And also, an orthopedic mattress that takes the shape of the body. It would seem that such a mattress should help you relax, but the opposite happens. If you like to sleep on soft things, they will help you special exercises(described below), which are done before bedtime.

Exercises for the spine are a must before bedtime.

These 2 simple exercises suitable even for the laziest. They must be performed before bed. But you can additionally perform them in the morning or at any other time of the day.

Why just before bedtime? We experience many experiences during the day, not all of which are particularly pleasant, which causes us to slouch. Sitting in incorrect positions also distorts our posture - and to correct this, it is not enough to simply get up from the chair and stretch. We come home with a far uneven back, which remains that way until the evening. Then we go to sleep just like that, and our expensive orthopedic mattress takes the shape of our body - contorted throughout the day. And so we sleep without relaxing our spasming muscles, without straightening our poor, crooked spine.

The following exercises will relax your muscles and straighten your spine before bed, which will help you get a good night's rest and restore correct posture.

Hang from a pull-up bar before going to bed. This simple exercise will save you from many problems with your spine. The crossbar is a necessary item in every home. If you don't have it yet, be sure to buy it.

Duration - 1-3 minutes. If you can't hang for a minute, take a break. The main thing is that the total should be at least a minute of hanging on the bar.

If it’s hard for you and you can’t maintain your weight at all, it’s not scary. Simply grab the bar with your hands and transfer some of the weight into your hands, relaxing your knees slightly but keeping your feet planted on the floor. This way you can regulate the weight on your arms. Gradually your arms will get stronger and you will be able to lift your feet off the floor, but this is not the goal.

A version of this exercise without the crossbar is possible. Lie on the floor on your back (you can use a thin gymnastics/yoga mat). Stretch your arms behind your head and stretch as hard as you can - with your arms and legs in opposite directions. This option is less effective than hanging from a bar because your weight does not help with the stretch.

Hanging on the bar, described in the previous exercise, stretches the entire spine except the cervical region. Body weight has no effect on what is above the shoulders. However, this is for the better - the effect on the cervical spine should be more delicate.

Sit or stand straight, lower your arms freely along your body. Imagine that there is a thread tied to the top of your head, by which you are being pulled up. Pull your head up (without lifting your chin!), using only your neck muscles.

Stretching your neck, stay in this position for a few seconds. Relax your neck and repeat again.

Stretch your neck again and slightly tilt your head to the right and left, 2-4 cm.

Exercises for the spine are an addition to the complex before bed.

These exercises can be done before the exercises described above. They can be done separately, at any time.

This exercise is designed for the lower spine.

Sit on the floor with your legs straight forward. Stretch your arms in front of you and fold them in front of your chest, placing one hand on top of the other (or in the same position as in the photo).

Move your right buttock forward, then move your left buttock - as if walking on your buttocks. Try to use your leg muscles as little as possible.

Take 8 such steps forward. Then, move your left buttock back, and then your right. Take 8 such steps back.

Repeat the exercise three to five times (8 steps forward and the same number of steps backward).

Exercise for the spine - we throw our legs over our heads.

In yoga this exercise is called "plow". If you can’t do it as shown in the photo, then you shouldn’t try to do it at all costs.

Lie on your back with your arms extended along your body. Raise your legs straight up vertically. Begin to lower your legs behind your head, slowly lifting your back, vertebra by vertebra. Strive to touch your toes to the floor without bending your knees.

Stay in this position for a comfortable time (at first, limit yourself to 10 to 30 seconds). Then, also slowly, lift your legs up, lowering your back to the floor. Continue the movement, lowering your legs to the starting position.

After this exercise, it is always necessary to perform a backward bend of the spine - the next exercise.

This exercise must be performed every time the previous one is performed.

Roll over onto your stomach and place your palms on the floor at shoulder level. Raise your head, then begin to lift slowly, vertebra by vertebra. top part back, straightening your arms. At the same time, the head is thrown back. try not to lift your legs and hips off the floor.

Stay in this position for exactly the same amount of time as you were in the “plow” position (previous exercise).

Then, also slowly, lower your upper body to the floor. First the stomach drops, then the chest, and only then the head.

Exercises for the spine - twisting.

A set of exercises for the spine will not be complete if you do not include twisting. There is an opinion that twisting can cause harm to the spine. The exercises described below have a very mild effect, but if you suffer from any diseases of the spine, you can consult a doctor before performing them.

I suggest using a set of exercises called "Crocodile". The name of the complex is not accidental - it was developed by Australian chiropractors, who took the movements of crocodiles as a basis, since the spines of these reptiles are in very good condition. The complex is designed to prevent and treat spinal diseases, is very easy to perform and has no age restrictions (suitable for both children and the elderly).

The complex consists of a series of exercises during which spiral turns of the spine are performed (a spiral turn is a twist in which the legs turn in one direction and the head in the other).

These twists strengthen the muscles responsible for the corresponding movements, improve the elasticity of ligaments and tendons, and correct congenital and acquired deformities of the spine. By releasing tension between the vertebrae and intervertebral discs, they contribute to their restoration and the reduction of intervertebral hernias.

The "Crocodile" complex is effective for diseases of the spine such as osteochondrosis, hernias, lumbosacral radiculitis, etc. It is also recommended for healthy people.

But the effects of these exercises are not limited to the spine. When performing the “Crocodile” complex, you perform a massage internal organs, by squeezing, stretching and rotating. Improves blood circulation and also provides beneficial effect on nervous system, similar to the effects of acupuncture.

This complex also has contraindications: bronchial asthma, pneumosclerosis, pulmonary tuberculosis.

The Crocodile complex is performed lying on your back (preferably on the floor, on a gymnastics mat or yoga mat). When performing exercises, it is important to monitor your breathing. Inhalation is carried out during a spiral turn, and exhalation is carried out when returning to the starting position.

Each exercise consists of 4 spiral turns in each direction (8 turns in total). In the extreme right and left positions of the body you need to linger for 4 seconds.

After each exercise, be sure to relax in the “fish” pose (here this pose is somewhat different from the well-known yoga pose of the same name). To do this, inhale and at the same time bend your knees (placing your feet on the floor), and your arms at your elbows (resting your elbows on the floor). The hands hang freely. Then, as you exhale, you need to slowly, effortlessly straighten your legs and lower your arms.

Attention! When performing the complex, it is important to follow the specified sequence of exercises.

These are the spinal twist exercises:

1. Starting position: lying on your back, arms to the sides, palms down, feet shoulder-width apart. Make spiral turns to the right and left.
2. The starting position of the hands is the same. The legs are crossed at the ankles - the right one is placed on the left. Make spiral turns to the right and left. Do 8 crunches (4 in each direction).
3. The starting position is the same, only the legs are swapped: left leg put it on the right. Perform 8 more crunches.
4. The starting position is the same, but now the right foot is placed on the toe of the left so that the Achilles tendon of the right leg is between the thumb and index toe of the left. Do crunches.
5. The starting position is the same, only the legs change places. Do crunches.
6. The starting position of the arms is the same, but both legs are bent at the knees and hip joints, and the feet are on the floor (the distance between the heels is equal to the length of the shin). Make spiral turns to the right and left.
7. The starting position is the same as always, except for the legs: the left one is extended and lies on the floor, and the right one is bent at the knee and lies on top of the left one so that its ankle is located above the knee of the left leg. Make spiral turns to the left only.
8. The starting position is the same, the legs change places. Make spiral turns to the right only.
9. The starting position is the same. The left leg is bent at the knee, the foot is on the floor. Right leg outside ankle touches left knee. Make spiral turns to the right and left.
10. The starting position is the same, the legs change places. Make spiral turns to the right and left.
11. The starting position is the same. Bend your knees and pull your knees towards your chest. Do crunches.
12. The starting position is the same. The left leg is straight and lies on the floor. The right straight leg is raised up at a right angle. Lower your right leg to the left, turning your head to the right. Stay in this position. Then lift your right leg up and lower it to the floor, next to your left. Raise your left leg straight up at a right angle. Lower your left leg to the right. Stay longer. Then raise your left leg and lower it to the floor, next to your right. Done 1 time.
13. The final exercise is called "Rocking chair". Starting position: sit down with your knees bent, clasping them with your arms and pressing them to your chest. Lower your chin and press it to your chest. Round your back. Do rolls (10-15 times).

To correctly perform a set of spinal twisting exercises, watch this video:

This method is positioned as a way to quickly lose weight (your waist decreases by several centimeters) and even grow a little, just by lying 5 minutes a day on a roller made from a towel. The Japanese Fukutsuji developed his method over a dozen years, and then described it in a book that became a bestseller (circulation of 6 million copies). A huge number of rave reviews leave no doubt - the method works.

What is this truly amazing effect of this method based on?

The author of the method proved that one of the main reasons is not enough thin waist is the unnatural (incorrect) arrangement of the pelvic bones and ribs. Which, in turn, causes incorrect posture and shift of internal organs. And if you “put” them correctly, your waist will become thinner, your chest will become higher, your height will become larger, your posture will become slimmer.

The essence of the method is that for several minutes you lie on a roller made from a towel.

Described below static exercise allows you to return bones to their place, thanks to a special position of the body in which certain muscles stretch and relax. After all, it is the spasmed muscles that are responsible for the displacement of bones and incorrect posture (why they spasm and what to do about it is a question for a separate article). The result is that postural defects are corrected, and internal organs return to their natural position. We see that:

• the waist is noticeably reduced,
• breasts become higher
• posture improves,
• growth increases,
• the figure becomes slimmer,
  
• well-being improves.
  

At the same time, the exercise has no effect on body fat, so it would be wrong to call it a weight loss exercise. But this exercise is extremely beneficial for the spine!

However, improving the functioning of internal organs and eliminating muscle tension helps to normalize blood circulation and metabolism, which, in some cases, may well help get rid of extra pounds. Therefore, those who promote the Fukutsuji method as a miracle cure for weight loss are not so wrong.

And now - the exercise itself to restore the natural position of the skeleton and spine:

1. Roll up a roll from a bath towel and tie it tightly with thread. In the beginning, use a roller no thicker than 10 centimeters. Over time, after practicing lying on a towel roll, you can roll a thicker roll from a bedspread or two towels. If you suffer from lower back pain, use a thinner roller to start with.

2. Lie on a flat surface (you can use a hard couch, but it is preferable to lie on the floor covered with a thin mat for gymnastic exercises or for yoga). Place a roll of a towel under your back (lower back) so that it is exactly under your navel, as shown in the picture. Make sure the roller is positioned correctly. Correct it if necessary.

3. Place your legs straight so that there is a distance of about 10 centimeters between your heels. Turn your feet so that your big toes touch each other. The legs may be slightly bent at the knees if it is not possible to straighten them completely.

4. Place your arms straight behind your head and turn your palms down. Connect the little fingers of your hands together. It is not necessary to straighten your arms completely. If that doesn't work, they can remain slightly bent at the elbows. The main thing is that the little fingers touch each other.

5. Stay in this position for 5 minutes. You can set an alarm.

6. After completing the exercise, rise slowly, being careful. Thanks to this exercise, your skeleton and spine will immediately begin to return to correct position, which can be painful. The more deformed your skeleton was, the greater the changes will be and the more caution you should take.

7. Do this spine exercise every day, no exceptions.

Finally...

By performing spinal exercises, we take care not only of our physical health, but also of our ability to withstand stress, cope with life's difficulties, love and respect ourselves and earn the respect of others, as well as grow and develop as a person. If it seems to you that I overestimate the importance of the spine, remember what expressions we use to describe strong, strong-willed people, and what we use to describe weak, broken people: “he has an inner core,” “he cannot be broken,” “he walks through life with his head held high.” head”... or “he bent under the weight of guilt/grief”, “bowed down before someone’s authority”, “bent under the circumstances”, and about someone they even say “spineless”...

Notice how a confident person stands and walks. Any emotional trauma, resentment, shame, guilt makes a person bend - and it starts from the very early childhood. Physical trauma, ranging from a bad fall or injury while running in unsuitable shoes, also contributes to spinal deformity. Regardless of what caused the deformations, they affect both physical health, and on the emotional, mental and emotional state of a person.

In this regard, I would like to offer one more, last exercise for the spine, borrowed from the book “Confession of a Fool” by Mirzakarim Norbekov.

Exercise for the spine - smiling for no reason.

The essence of this exercise is the relationship between the emotional state and posture and facial expression. I will not give a complete theoretical justification here - those who wish can easily find and read Norbekov’s book. The theory in a nutshell is:

Everyone is familiar with such a phenomenon, recognized by official medicine, as psychosomatic diseases. That is, diseases the cause of which is the mental, emotional state of the patient, which leads to physical illness. But there is also the other side of the coin - so to speak, “psychosomatic treatment”. Those are, by consciously changing their emotional state in better side, you can significantly improve your physical condition, even getting rid of existing, often chronic, diseases.

But how can you make yourself feel joy, inspiration, happiness? There is a simple way to do this - you need to take the pose of a happy, confident person (straighten your back, straighten your shoulders), make an appropriate facial expression (pretend a smile, if possible sincere) - and walk like this... constantly. Minimum 2 weeks. At first you will feel stupid, remembering the saying “smiling for no reason is a sign of a fool.” And a smile, out of habit, may not look particularly natural, more like a grimace.

But, after a few days (in especially advanced cases - 2 weeks), you will be surprised to notice that you constantly have good mood and the smile glimpsed in the mirror no longer seems forced. And your shoulders straighten by themselves, without conscious effort on your part...

So, let’s do an exercise for the spine, which can be called “smiling for no reason”:

Stand up, straighten your back, straighten your shoulders, raise your head high (without lifting your chin). Think about something good. Imagine something that will make you feel joy, pride and happiness. Don’t hold back your imagination - you are being awarded the Nobel Prize, or, if you are a woman, a young, handsome millionaire proposes marriage, heart and fortune to you... The main thing is to let a sincere smile appear on your face, and let your shoulders straighten by themselves.

Record this body position, posture and facial expression in your memory.

Now the most difficult thing: constantly, regardless of the circumstances and what emotions you experience, maintain this posture and expression. If you catch yourself stopping smiling, slouching or lowering your head, immediately return to your starting position.

Exercises for the spine must be performed throughout your life. The health of not only the back, but also the entire body depends on the condition of the spine. So, if muscle corset weak, no chiropractor will protect your spine from osteochondrosis, curvatures and other diseases.

There are many techniques aimed at maintaining ideal posture and mobility. Regardless of their individual characteristics, they have a lot in common. Yoga exercises are especially effective for back health and flexibility. Almost everything useful exercises for the spine can be performed at home, without devoting as much time to it as it might seem.

News line ✆

These simple exercises for the spine should be performed before bed. However, this does not mean that if you have time in the morning or afternoon, you cannot use them. Why they are recommended to be performed in the evening is easy to explain. All day long our back experiences various types of stress. This is a long sitting at the computer, driving in public transport in an uncomfortable position, lifting any weights, and so on. It is natural that your back becomes less than ideal over the course of a day. If you go to bed in this position, no orthopedic mattress will correct the situation. After all, it is able to take the shape of our body. This is the imperfect form it will take. Therefore, this set of only 2 exercises is aimed at relaxing the back muscles and straightening the spine. They are also good for back flexibility. They can be performed after any workout.

Exercise on the horizontal bar

There is nothing difficult about this exercise. You just need to hang on the bar for 1-3 minutes. You don't have to do this continuously. You can do this intermittently. If your body weight is too heavy to support you, you can improvise a little. Hang the horizontal bar a little lower. Holding onto it, relax your knees, and do not lift your feet off the floor. After your arms become strong (and this will certainly happen with regular exercise), you can lift your feet off the floor.

Lying exercise to stretch the spine (if there is no crossbar)

This exercise will replace the previous one if you do not have a crossbar. You need to take a lying position on your back, on the mat. It is necessary to forcefully stretch your arms and legs in opposite directions, as if stretching the spine.

Cervical stretching exercise

The first two exercises (which are interchangeable) can stretch all parts of the spine except the cervical region. Therefore, there is a separate exercise for this delicate area.

Starting position: standing or sitting upright. You need to use your imagination and imagine that there is a rope tied from the top of your head. You are pulled up for it. The head should be in a level position. It must be pulled up without changing position. The neck stretched upward lingers for a couple of seconds at the highest point. After the muscles relax, repeat the exercise 2 times. At the next stage, you need to stretch your neck up again and tilt it slightly to the right and left.

All spinal straightening exercises require fluidity, a slow pace, and consistency.

A set of exercises for the spine

All of these spinal alignment exercises are essential. They are also aimed at strengthening the back muscles. This set of exercises for the spine includes only 3 tasks.

Exercise for the lower spine

Performed while sitting on the floor. Legs straight extended forward. Place your arms in front of your chest like a block for protection. It is necessary to walk on the buttocks in this position. 8 steps go forward, 8 steps back. The exercise is repeated 3-5 times.

Exercise "Plow"

From a lying position on your back, you need to throw your legs over your head. Hands are placed along the body. Legs should be straight and laid back as far as possible. Toes need to reach the floor. Anyone who can do it can reach with their heels. You need to stay in this position for 10-30 seconds. Then return to the starting position, slowly lowering your legs down.

Exercise "Bend"

It is very important that this exercise is performed after the previous one, for a harmonious effect on the spine. You need to lie on your stomach, legs straight, emphasis on your palms, which are in front of your body. Rising up on your arms, the body gradually bends backward. The head also tilts back. Everything must be done slowly and smoothly. When the maximum upper point is reached, there is a delay in this position for 10-30 seconds. Afterwards, you need to smoothly lower yourself down, lowering your stomach, then your chest and head.

Set of exercises “Crocodile”

All these exercises are aimed at improving health in cases of osteochondrosis, hernia, radiculitis and other diseases. They are used as a massage of internal organs. Very beneficial for restoring back flexibility. By performing them, you can strengthen the nervous system and improve blood circulation. It is not recommended for people with asthma, pulmonary tuberculosis and pneumosclerosis.

It's important to pay attention proper breathing. When doing spiral turns, you need to inhale, and when returning to the starting position, exhale.

Each exercise includes four spiral turns to the right and left. At the extreme points of the turn you need to stop for 4 seconds. All of them are performed in a lying position. At the end of each exercise, do relaxing movements. As you inhale, bend your legs (with your feet on the floor) and arms (resting on your elbows). As you exhale, straighten your legs and straighten your arms.

In total, the Crocodile complex includes 13 exercises that must be performed in strict sequence.

Exercises using the “Fukutsuji” method

A set of exercises for the spine can consist of just one five-minute task. The technique will help not only strengthen your back, but also lose weight and even grow taller. The Japanese founder of this method suggests just using a rolled up towel. This confidence in the result has already been proven by users of the technique. According to Fukutsuji, compression of the spine and excess weight arise due to the fact that the bones of the pelvis and ribs are in the wrong position. If you put them in a natural position, your waist will decrease, your spine will stretch, and correct posture will appear.

To do this, it is enough just to lie on a cushion for a few minutes a day, correctly located in the lumbar region. The roller, as you gain experience in performing it, will need to be increased.

You need to lie on your back, place the cushion under your lower back in the place where your navel comes out. Legs straight are at a distance of 10 cm from each other. The arms are straight on the floor behind the head, palms down. Thumbs The toes and little fingers of the hands touch (this is very important!) each other. So you need to lie down for 5 minutes every day. Once completed, you need to rise very slowly from your back. At first there may be discomfort, which gradually goes away.

Conclusion

In conclusion, it is worth noting that healthy spine doesn't require much attention. Once you devote 30-40 minutes a day to it, you will feel lightness throughout your body. To make your back flexible, you should work longer. But once you start, don't stop. All great things begin with the first step.

No need to treat joints with pills!

Have you ever experienced unpleasant discomfort in your joints or annoying back pain? Judging by the fact that you are reading this article, you or your loved ones have encountered this problem. And you know firsthand what it is:

• inability to move easily and comfortably;
• discomfort when going up and down stairs;
• unpleasant crunching, clicking not of your own accord;
• pain during or after exercise;
• inflammation in the joints and swelling;
• causeless and sometimes unbearable aching pain in the joints...

Surely you have tried a bunch of medications, creams, ointments, injections, doctors, examinations, and, apparently, none of the above has helped you... And there is an explanation for this: it is simply not profitable for pharmacists to sell a working product, since they will lose clients! It was precisely this that the leading rheumatologists and orthopedists of Russia jointly opposed, presenting what has long been known among the people effective remedy for joint pain that actually heals, and not just relieves pain! with a famous professor.

Working muscles

Main working muscles:

1. Spinal flexor muscles: rectus abdominis, external oblique, internal oblique.
2. Muscles that flex the leg at the hip joint: iliopsoas, rectus femoris, sartorius, tensor fasciae lata, pectineus.

Accessory muscles:

1. Abdominal muscles that stabilize the spine: transverse muscle belly.
2. Muscles that extend the leg at the hip joint: large gluteal muscle, posterior thigh muscle group.
3. Hip abductors: gluteus medius, gluteus minimus.
4. Adductor muscles of the thigh: adductor longus, adductor brevis, adductor magnus, gracilis.
5. Muscles that extend the leg knee joint: quadriceps femoris muscle.
6. Muscles that perform plantar flexion of the foot in ankle joint: calf muscle, soleus muscle.
7. Muscles that extend the arm shoulder joint: latissimus muscle back, teres major muscle, posterior deltoid muscle.

Starting position when rolling with straight legs. Lie on your back, stretch your arms along your torso, palms down. Raise your straightened legs at an angle of about 60 degrees to the floor, or even higher if this helps you better maintain a stable pelvic position.

Inhale. Raise your legs vertically (flexion at the hip joint at an angle of 90 degrees).

Exhalation. Arch your spine, lift your pelvis off the mat, and drive it toward your shoulders as your legs pass overhead.

Inhale. Lower your legs to the floor as shown in the figure, if you have flexibility, and then spread them shoulder-width apart.

Exhalation. Slowly roll on your back and lower your pelvis onto the mat. After this, continue lowering your legs to the starting position.

Repeat the rolls with straight legs again, but start with your legs apart, and in the 4th phase, when your legs are behind your head, bring them together.

Repeat the exercise 6 times, of which the legs in the 1st phase are brought together 3 times and spread 3 times.

Draw in your stomach as you roll with straight legs to stabilize your pelvis and prevent excessive arching in your lower back as the hip flexors support your legs and lift them upright in phases 1 and 2.

Use your abdominal muscles to posteriorly tilt your pelvis and flex your spine as you begin Phase 3. Start from the lower sections and create a maximum bend in the lower back during the backward roll phase. People with flexible spines may need to simultaneously contract the spinal erector muscles slightly to achieve an even curve and prevent excessive flexion in the middle and lower spine.

Use your hip flexors to lift your legs off the mat in Phase 3 and control their lowering in Phase 4 of the straight leg rolls. At the same time, the abductor muscles of the thigh slightly spread the legs.

Pull your legs closer to your body and make sure that you bend lumbar region the spine was maintained as long as possible in the 5th phase, when the abdominal muscles control the gradual lowering of the torso onto the mat. Once it's down, switch the action of your abdominal muscles to maintain stability in your pelvis and lower back, while your hip flexors control the lowering of your legs and your hip adductors bring them together.

During the entire rolling exercise, the legs should be straightened and the toes should be pulled back due to the action of the muscles that extend the leg at the knee joint and perform plantar flexion of the foot. You should aim to reach as far as possible with your legs, no matter which direction they point.

Lifting your pelvis off the floor in phase 3, press your hands firmly onto the mat so that the shoulder extensor muscles also help lift your torso. In the 5th phase, the arms, which are in the same position, also play an important role, but the muscles in this case work eccentrically.

Mental image. In the ascending phase of the movement, imagine that you are grasping a large gymnastic ball, and when the pelvis begins to descend, mentally move it towards the legs.

Notes

Rolls with straight legs can be thought of as the mirror opposite of a twist with a forward bend. The only difference is that in this case you pull the pelvis towards chest, and not vice versa. It is important to start the movement from the pelvis in order to consistently, vertebra by vertebra, bend the spine in lumbar region. The abdominal muscles tilt the pelvis backward. This skill will come in handy later to help you overcome the tendency to tilt your pelvis forward when extended legs create a large moment of force, such as in exercises like The 100 and Die Hard. Posterior pelvic tilt activates more muscle fibers in the lower part of the abdominal muscles and thereby contributes to the stability of the power center. In addition, in rolls with straight legs, there is a good dynamic stretching of the posterior thigh muscles and the muscles that extend the spine.

Despite the fact that the benefits of this exercise, rolling with straight legs, are undeniable, it involves forced flexion of the spine in the thoracic and cervical regions under the influence of the gravity of the body, which is not always acceptable and permissible for some people. Perform this exercise only if you do not feel discomfort in your back and neck. Consult your doctor and, if necessary, abandon the exercise or make adjustments to it.

Modifications

In phases 3 and 4, bring your legs behind your head only until the weight of your body rests on your shoulders and upper back, not on your neck. This will reduce the load on the cervical vertebrae. If your muscles are not flexible enough back surface hips, at first limit yourself to the fact that your legs in the upper phase will be parallel to the floor. They don't have to touch the mat. If the muscles in this area are very tight, you can slightly bend your knees when they are above your head. If muscle tightness in the lower back or shoulders does not allow you to raise your pelvis to shoulder level, bend your elbows and place your palms on your lower back to create support for your torso.

Options

With your feet above your head, dorsiflex your foot at the ankle to deepen the stretch in your hamstrings. When returning to the starting position, pull your toes back.

Lie on your back with your legs straight. Hands should lie along the body, palms down.

Position 2

With a sharp movement, lift your pelvis off the floor, lift your straight legs and lower them behind your head, trying to touch the floor with your toes. At the moment of execution, the abs should be as tense as possible, and the main force should fall on it, so if possible, do not lean on your hands.

Position 3

After holding for a second in the previous position, return to the starting position. This must be done in one sharp movement, but so that the legs do not touch the floor and are always suspended.

Don’t be afraid to take a high tempo, just don’t lower your feet to the floor at the end point and try to throw them as far behind your head as possible.

Feet behind head benefits

Twisting your legs behind your head (The Roll-over)

Difficulty level: medium to difficult

Effect: stretching and massage of the spine and back muscles, strengthening the abdominal muscles and center of the body, stretching the back of the thighs and gluteal muscles.

Option 1 - Starting position: lie on your back, arms along your body, legs straightened on the floor, toes pointed. Fix the center of the body, pull in the stomach. Inhale, as you exhale, lift your legs away from your body and slowly twist them behind your head as far as possible. Ideally, you should touch your toes to the floor, inhale and exhale, smoothly lower your legs to the floor.

Option 2 - The starting position is the same, as you exhale, twist your legs behind your head with your toes pulled up, while inhaling, your feet become in a flex position and, as you exhale, twist down.

Number of repetitions: 8 repetitions

Do not help yourself with your hands, as if pushing your feet off the floor.

Do not do it sudden movements, twisting is performed smoothly - vertebra by vertebra.

Try to keep your legs straight and touch your toes to the floor behind your head.

An easier version of the leg curl is from a tabletop position (legs raised, knees bent at 90°).

Headstand: technique, benefits and harm

Headstand (Sirshasana) gives the body balance, stability and rejuvenation. Yogis call it the king of asanas, because it stimulates blood supply to the brain and activates the pituitary gland.

As a king ruling over his subjects, the brain regulates the will and intellect, imagination and thinking, and influences the health, vitality and development of the entire body. Yoga master B.K.S. Iyengar taught the practice to the 84-year-old Queen Mother of Belgium. Her head shook, her whole body trembled, but for the next 8 years she diligently performed Shirshasana.

There are two variants of Sirsasana: salamba - “headstand and hands” and niralamba - “headstand without hands”. To prepare, you need to practice shoulder stand (Sarvangasana) and plow pose (Halasana). It is quite enough for women to do Salamba Sirsasana correctly.

Execution techniques

There are several options, performed sequentially: first, with an assistant, technique No. 1 is mastered against a wall or in a corner, then technique No. 2 is mastered independently and without a wall.

1. The stand is made against the wall, or better yet, in the corner. Using an angle, you can quickly ensure that when balance is achieved, the body, legs and head will line up in a straight line.
2. Place the rolled up rug in a corner so that the edges touch the walls, and sit on your knees in front of it, face down.
3. The fingers of the hands are clasped together, the thumbs touch, the palms form a bowl and stand at a distance of 5–8 cm from the corner. Thumbs and little fingers are parallel. If you place your palms further, the spine will bend, the stomach will protrude forward, the weight of the body will fall on the elbows and cause pain in them, the face will turn red.
4. The forearms are placed so that the elbows lie in one line, the ulnas touch the mat, and the radii are located exactly above them.
5. The distance between the elbows is equal to the width of the shoulders, the arms remain straight and do not deviate. If your elbows are close, the pressure on your ribs will cause chest pain. If the elbows are spread wide, the chest will not open, and the pressure will be on the vertebrae of the cervical spine.
6. An equilateral triangle is formed, which is made up of the palms, forearms and the distance between the chest and elbows. You cannot move your elbows and forearms after everything has already been established.
7. The buttocks rise so that the elbows form one line with the shoulders, and the palms form one line with the head. Breathing is measured.
8. As you exhale, the crown of the head is placed on the mat so that the back of the skull is parallel to the walls and 1.5–2 cm away from the little fingers. Do not hold your head in your palms or squeeze it between your hands. Remaining in this position, take 3-5 inhalations and exhalations.
9. Then, as you exhale, raise your knees, toes on the floor. Then they straighten their legs and move their feet inward, allowing the torso to become perpendicular to the floor.
10. Having made the legs firm, pull the kneecaps inward and stand for 5–10 seconds, maintaining the rhythm of breathing. The practitioner's assistant, standing on the left or right, supports the practitioner's legs and thighs.
11. As you exhale, without bending your spine, move your buttocks to the corner. The assistant lifts the practitioner's legs and body until the legs reach the wall, touching it with the outer edges of the heels. The body now rests only on both walls of the corner.
12. Then lift your buttocks away from the wall and transfer the weight to your arms and head. They stand in this position for as long as possible, preferably up to a minute, breathing normally. Once you gain control of the pose, you can gradually increase the time to 5 minutes.
13. To try to maintain balance, one foot is moved away from the wall 7–10 cm. The buttocks are tensed, and the second leg is placed next to the first. At first you will be able to stand like this for 10–15 seconds. Feeling a loss of balance, they lean their feet against the wall. Then they try again, breathing measuredly.
14. To exhale, lean your buttocks against the wall. The assistant supports the legs and thighs, and the practitioner gently lowers the legs and places them on the floor. After 10 seconds, raise your head and release your hands.

In the final situation it is important:

• the sternum is raised so that the cervical vertebrae are not compressed and the weight of the body does not fall on the head;
• the lateral parts of the ribs raise and open the chest, leaving the dorsal vertebrae concave;
• The lumbar vertebrae are straightened to retract the abdominal muscles and abdomen;
• the buttocks are positioned some distance from the wall to allow balance for the neck and lower back;
• your heels rest against the wall so as not to lose your balance.

1. From p. 3 to p. 8, follow the instructions of Technique No. 1.
2. As you exhale, both legs slightly bent knees jump up. If the spine deviates backward, they try to move it forward, maintaining a vertical position. Knees point up, thighs remain parallel to the floor.
3. The torso is kept in line with the head. If you allow your buttocks to fall back, align with your elbows, or relax, a fall will occur.
4. Now the knees rise, look at the ceiling, and the body from the navel to the knees stands vertically. The legs below the knees are bent back, the muscles of the buttocks are tense and pulled inward. The body from head to knees is elongated in one line. This position is fixed for some time, breathing is normal.
5. Making the body firm from head to knees, they begin to raise their legs up, in line with the hips. Then the shins and calves are pulled all the way up.
6. When lifting your feet off the floor, the sequence of upward movement of the torso is important: first from the shoulder blades to the buttocks, then from the groin to the knees, then from the knees to the feet.
7. You can perform the stand for 5 minutes or more, while breathing is normal. The process of balancing on your head is as natural as standing on your feet.
8. As you exhale, the position of step 4 is again assumed. Then you touch your toes to the floor, your knees bend and also stand on the floor. Rest in this position for 10 seconds, then raise your head and unclasp your fingers.

In the final situation it is important:

• the elbow joints and forearms are pressed down;
• elbows hold firmly and do not move;
• shoulders and armpits raised to avoid body weight pressing on the ears;
• the shoulders are sufficiently distant from the hands;
• intercostal muscles are expanded and raised up;
• the armpits are well opened and extended upward;
• the shoulder blades and back are pulled inward, the chest is turned out, without disturbing the position of the head and neck;
• the lateral parts of the body are raised up;
• the middle of the thighs and knees form one line;
• buttocks and thighs are compressed, the inner thighs are raised up;
• ankles and toes may touch;
• the feet are straightened so that they are in line with the legs and do not turn out anywhere, and the toes point upward.

Need to pay attention

• It is recommended to perform a headstand before other exercises that can disrupt the breathing rhythm and cause tremors in the body.
• When performing, the spine should be straight.
• To maintain balance, the crown and centers of the arches of the feet are used as poles.
• Body weight is concentrated on the head, not on the palms or elbows.
• When losing balance in the final position, you need to bend your knees towards your stomach and free your hands. The body will not fall, but will slide down and back in the direction from the neck to the torso.
• If you are overweight, have problems with the uterus, menstrual irregularities or hernias, you should keep your knees and heels separate and your toes touching each other. This relieves pressure on the uterus and groin.
• In order not to overstimulate the psyche, after performing Shirshasana, be sure to get into Sarvangasana. The exposure time should be the same or Sarvangasana should be done a little longer.
• The headstand is performed once during one workout. You can practice it twice a day if you do it in the morning and in the evening.

Complete contraindications

You should not do a headstand if you have been practicing Hatha Yoga daily for less than 6 months and have the following diseases:

• Hypertension.
• Heart disease, heart failure.
• Thrombosis and atherosclerosis.
• Conjunctivitis, glaucoma and vascular weakness of the eyes.
• Any type of bleeding.
• Inflammation of the middle ear, mucous membranes of the nose and throat.
• Displacement of intervertebral discs.
• Severe blood contamination ( chronic constipation and skin rashes).
• Impaired kidney function.

Temporary restrictions

• Excessively full intestines (not earlier than 3-4 hours after eating).
• Physical fatigue.
• Headache, dizziness.
• Vigorous exercise (at least 30 minutes apart).
• Pregnancy or menstruation.
• Heavy sweating, fever, rapid heartbeat and pain.

Conclusion

The ability to stand correctly “upside down” neutralizes the disadvantages of a normal vertical position, when the internal organs sink and become sluggish. Sirsasana gently persuades them to be reborn. The body becomes warmer, blood supply increases, breathing and digestion improve.

Many minor illnesses are treated: colds and back pain. But the main effect is on the brain. Therefore, anyone who suffers from lack of energy and willpower, intellectual weakness and lack of mental clarity should understand the benefits of headstand and start practicing it regularly at home or by attending group classes.

How to properly perform a birch tree?

When we hear the phrase “birch exercise”, the first thing that comes to mind is school lessons physical education. It turns out that this stance is very beneficial for health, but only if performed correctly.

How to make a birch tree correctly, why the exercise is useful - we will look at it in this article.

Description

“Sarvangasana” in yoga, “candle” in European gymnastics, “birch” among the Slavs - the exercise is one of the basic ones in acrobatics and gymnastics. Everyone can handle it, but not everyone knows what effect is possible from regular classes. The “birch tree” pose is a stand on the shoulders, with straight legs extended upward, while the arms support the body in the pelvis or lower back. Subsequently, after regular training arms can be extended on the floor, holding the body in an upright position with muscle effort.

During this position, blood circulation improves, better blood flows to the back of the head through the vertebral artery, thereby improving the functioning of the internal organs. From Sanskrit, "sarvangasana" is translated as "pose for the whole body." For those who have just begun to practice it, it will be easier to start with the easier version of “viparita karani”. This is the same stance, but in it you can bend at the lower back, literally placing it on your hands, which support your body weight.

Benefits of exercise

The birch tree stance benefits almost the entire body:

• strengthens the muscles of the back, abs, hips and legs;
• salt deposition is reduced;
• the spine is strengthened;
• posture is straightened;
• the amount of subcutaneous fat deposits decreases.

Thanks to improved blood circulation and oxygen saturation of the blood, tissue cells are rejuvenated, wrinkles are smoothed out, and the skin becomes elastic. Exercise allows you to relieve stress from your legs, abdominal cavity, loosen the spine. It helps treat many health problems in both women and men:

• appetite and digestion improve;
• blood vessels are strengthened;
• cardiac activity is normalized;
• the endocrine and hormonal systems return to normal;
• brain function improves;
• migraine pain goes away;
• pressure returns to normal.

Regular exercise will prevent gynecological diseases in women and prostatitis in men. Women will forget about painful critical days. Birch will help fight swelling of the legs and varicose veins, strengthen immune system, will relieve you of anemia, chronic fatigue, improve your vision and give you vigor and mood for the whole day.

How to make a birch tree correctly

The shoulder blade stand has simple technique execution:

• lie on your back on a mat laid out on the floor;
• put your legs together and lift them up, then lift your hips off the floor;
• help yourself with your hands, resting them on your lower back.

As a result, the head, neck and shoulder blades lie on the floor, and the body and legs are positioned vertically, while trying to keep the body level. You should “come out” of the stance smoothly, lie down for a while, relaxing your muscles. Best time for classes - in the morning, while the body and brain are relaxed and the stomach is empty. It is advisable to take food after exercise an hour later; it should be something light. The exercise can be done every day.

Possible difficulties and errors

If you have difficulty performing it, you can make the exercise easier. Place a chair behind your head, first cross your legs over your head, place your toes on the seat of the chair, and then smoothly level up. Do not immediately rush to stand in this position for a long time, start with thirty seconds, gradually increasing to three minutes.

• during the exercise you need to relax;
• you should not stand in a pose experiencing a feeling of discomfort; if this happens, it means you are doing something wrong or have increased the time too much;
• You can’t twist your head or neck while standing, you can injure yourself;
• You should not perform the exercise if you drank alcohol before it;
• If you have health problems, you should not stand for more than a minute.

Beginners with a trained body are often deceived by the apparent ease of the exercise, and such misconception ends in injury. To avoid them, do not jump up suddenly after performing them, smoothly lower your legs behind your head, and only then to the floor, lie quietly for a while before getting up.

Contraindications

The birch tree exercise undoubtedly benefits the body, but in some cases there are contraindications to its implementation.

You cannot perform a stand in the following cases:

• with inguinal hernia;
• during critical days;
• in case of injury to the spine and cervical spine;
• enlarged thyroid gland;
• for problems with cardiac activity;
• for glaucoma;
• with otitis;
• if the pressure is too high;
• for pregnant women in later stages.

Medical professionals also agree with the opinion of yogis about the rejuvenation of the body by regularly performing this stance. Doctors explain these results by improved blood circulation, which improves the functioning of all body systems. Yogis add that not only does it rejuvenate physical body, but also our spiritual beginning.

Secrets of performing Halasana, plow pose technique in yoga, benefits of asana

Halasana is an inverted yoga pose that is beneficial for the health of the back and legs. Plow pose reduces back pain and can help you sleep.

As part of the first sequence of Ashtanga Vinyasa yoga, Halasana is entered from Salamba Sarvangasana. In this article we will look at entering from a prone position.

Execution technique

Step 1:

Lie on the floor with your back down. Straighten your back, pull your shoulder blades together and down. Remove the lumbar arch.

Step 2:

As you inhale, lift both legs above your body at a 90-degree angle. Keep your legs straight, with your heels actively reaching towards the ceiling. Make sure your shoulders are pulled away from your neck and continue to pull your shoulder blades together.

Step 3:

With your next inhalation, lift your pelvis and place your legs behind your head. If necessary, support your pelvis/lower back with your hands for balance. Exhale and bring your legs further behind your head, creating a fold at the hip joints.

Slowly lower your toes to the floor behind your head. If possible, keep your torso perpendicular to the floor with your legs fully extended.

Step 4:

Keeping your toes flat on the floor, lift your hips and tailbone toward the ceiling. Imagine that the body is suspended from the hip joints.

The throat should be soft, the gaze should be directed to the navel.

Step 5:

You can continue to press your hands into your lower back, pushing your back toward the ceiling. Alternatively, remove your arms from your back and extend them behind you on the floor, palms down, opposite your legs. Take a couple of breathing cycles.

Clasp your palms and press firmly across the entire surface of your arms, acting like a lever as you lift your hips toward the ceiling.

Step 6:

Stay in the pose for 1 to 3 minutes. Halasana is usually practiced after Salamba Sarvangasana for 1 to 5 minutes.

Exit from the pose

As you inhale, return your hands to your lower back. As you exhale, begin to lower your legs, keeping them close to your body; unfold your spine along the mat, lowering your legs to their original position.

Adjustment of asanas / control points

actively pull your shoulder blades together and pull them toward your lower back, moving your shoulders away from your ears to free the lower cervical vertebrae and upper thoracic vertebrae;

the task is to keep the entire body weight on the shoulders, and not on the neck;

the chin is slightly tucked towards the neck, the head is relaxed;

To stretch your spine further, move your legs away from your head and do not bend your knees.

Benefit

reduces stress and fatigue;

stimulates the abdominal organs and the thyroid gland;

stretches the shoulders and spine;

has a beneficial effect on infertility, insomnia, and sinusitis;

Helps eliminate fat deposits in the thighs and abdomen.

Contraindications

neck and back injuries;

asthma and high blood pressure;

pregnancy, starting from the 2nd trimester.

Yoga preparatory exercises

Advanced Practice

As you enter the asana, firmly pull your shoulder blades together and rise to the tops of your shoulders. Push firmly onto your shoulders, while lifting your pelvis and body and further moving your legs behind your head and your arms in the opposite direction.

Variations

Light version of Halasana

At first, do not try to place your legs completely behind your head: raise your legs up and try to place them not completely behind your head, thereby rolling back and forth. Repeat the movement several times until you feel ready to complete the asana.

You can also perform the asana against the wall, placing your legs behind your head and placing them on the wall at a height that is comfortable for you. this moment time.

When exiting the asana, to avoid injury or pinching in the neck, bend your knees.

Entering the asana, place your hands behind your head, palms up. Place your feet on your palms so that the arch of your foot rests on your palm. Pull your heels further behind your head, holding them with your palms. In this variation, the back is rounded and the back of the thighs and lower back are stretched.

Karnapidasana (ears between knees pose). This asana performed only if you have mastered Halasana! Karnapidasana perfectly works the cervical-collar area, stretches the shoulders and the entire spine.

To perform the asana, follow these steps:

enter Halasana following the steps described in the instructions above;

As you exhale, move your pelvis a little further behind your head and bend your knees. The arms remain in the same position - extended to the side opposite to the body, palms clenched.

With each exit, try to pull your knees more and more towards your ears so that your head is between your legs. Take your time.

Place your shins on the floor with your head between your knees and your feet together. If you experience the slightest discomfort in your neck, stop moving your legs towards your head. Breathe evenly, looking at the middle of your chest.

hold the asana for several breathing cycles, then carefully straighten your knees and exit the asana, as indicated in the main instructions.

d_yatsenko

yoga for life and life with yoga

practitioner notes

Plow pose, halasana (lying on your back, legs straight behind your head)

What you need to know:

Any damage or injury in the cervical region;

Bronchial asthma (breathing in a plow may be difficult);

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it’s just very calm in this kind of “zug”

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Question regarding Halasana: Many online sources do not recommend moving your head in this asana. On the contrary, I believe that in this case, the neck is not a support, and to control the correct execution, I recommend that those practicing turn their heads left and right. Your opinion?

Regarding your recommended entry into Halasana using muscles alone abdominals. Maybe your students are in good physical shape, but for the average yoga class attendee this is unattainable. For them, I offer the option of entering Halasana from a lying position with the palms placed under the buttocks. This is right?

Pilates: leg curl exercise

Twisting your legs behind your head (Rollover) is a Pilates exercise that stretches and massages the spine and back muscles, strengthens the abdominal muscles, and stretches the back of the thighs and gluteal muscles.

Execution technique

Starting position when rolling with straight legs. Lie on your back, stretch your arms along your torso, palms down. Raise your straightened legs at an angle of about 60 degrees to the floor, or even higher if this helps you better maintain a stable pelvic position.

Inhale. Raise your legs vertically (flexion at the hip joint at an angle of 90 degrees).

Exhalation. Arch your spine, lift your pelvis off the mat, and drive it toward your shoulders as your legs pass overhead.

Inhale. Lower your legs to the floor as shown in the figure, if you have flexibility, and then spread them shoulder-width apart.

Exhalation. Slowly roll on your back and lower your pelvis onto the mat. After this, continue lowering your legs to the starting position.

Repeat the rolls with straight legs again, but start with your legs apart, and in the 4th phase, when your legs are behind your head, bring them together.

Repeat the exercise 6 times, of which the legs in the 1st phase are brought together 3 times and spread 3 times.

Main working muscles

Spinal flexor muscles: rectus abdominis, external oblique, internal oblique.

Muscles that flex the leg at the hip joint: iliopsoas, rectus femoris, sartorius, tensor fasciae lata, pectineus.

Accessory muscles

Abdominal muscles that stabilize the position of the spine: transverse abdominal muscle.

Muscles that extend the leg at the hip joint: gluteus maximus, hamstrings.

Hip abductors: gluteus medius, gluteus minimus.

Adductor muscles of the thigh: adductor longus, adductor brevis, adductor magnus, gracilis.

Muscles that extend the leg at the knee joint: quadriceps femoris.

Muscles that perform plantar flexion of the foot at the ankle joint: gastrocnemius muscle, soleus muscle.

Muscles that extend the arm in the shoulder joint: latissimus dorsi, teres major, posterior deltoid.

Draw in your stomach as you roll with straight legs to stabilize your pelvis and prevent excessive arching in your lower back as the hip flexors support your legs and lift them upright in phases 1 and 2.

Use your abdominal muscles to posteriorly tilt your pelvis and flex your spine as you begin Phase 3. Start from the lower sections and create a maximum bend in the lower back during the backward roll phase. People with flexible spines may need to simultaneously contract the spinal erector muscles slightly to achieve an even curve and prevent excessive flexion in the middle and lower spine.

Use your hip flexors to lift your legs off the mat in Phase 3 and control their lowering in Phase 4 of the straight leg rolls. At the same time, the abductor muscles of the thigh slightly spread the legs.

Draw your legs closer to your body and ensure that the lumbar spine flexion is maintained as long as possible in phase 5, when the abdominal muscles control the gradual lowering of the torso to the mat. Once it's down, switch the action of your abdominal muscles to maintain stability in your pelvis and lower back, while your hip flexors control the lowering of your legs and your hip adductors bring them together.

During the entire rolling exercise, the legs should be straightened and the toes should be pulled back due to the action of the muscles that extend the leg at the knee joint and perform plantar flexion of the foot. You should aim to reach as far as possible with your legs, no matter which direction they point.

Lifting your pelvis off the floor in phase 3, press your hands firmly onto the mat so that the shoulder extensor muscles also help lift your torso. In the 5th phase, the arms, which are in the same position, also play an important role, but the muscles in this case work eccentrically.

Mental image. In the ascending phase of the movement, imagine that you are grasping a large gymnastic ball with your torso, and when your pelvis begins to descend, mentally move it towards your legs.

Notes

Rolls with straight legs can be thought of as the mirror opposite of a twist with a forward bend. The only difference is that in this case you pull the pelvis towards the chest, and not vice versa. It is important to start the movement from the pelvis in order to consistently, vertebra by vertebra, bend the spine in the lumbar region. The abdominal muscles tilt the pelvis backward. This skill will come in handy later to help you overcome the tendency to tilt your pelvis forward when extended legs create a large moment of force, such as in exercises like The 100 and Die Hard. The posterior pelvic tilt activates more muscle fibers in the lower abdominal muscles and thereby contributes to the stability of the strength center. In addition, in rolls with straight legs, there is a good dynamic stretching of the posterior thigh muscles and the muscles that extend the spine.

Despite the fact that the benefits of this exercise, rolling with straight legs, are undeniable, it involves forced flexion of the spine in the thoracic and cervical regions under the influence of the weight of the body, which is not always acceptable and permissible for some people. Perform this exercise only if you do not feel discomfort in your back and neck. Consult your doctor and, if necessary, abandon the exercise or make adjustments to it.

Modifications

In phases 3 and 4, bring your legs behind your head only until the weight of your body rests on your shoulders and upper back, not on your neck. This will reduce the load on the cervical vertebrae. If your hamstring muscles are not flexible enough, at first limit yourself to keeping your legs parallel to the floor at the top. They don't have to touch the mat. If the muscles in this area are very tight, you can slightly bend your knees when they are above your head. If muscle tightness in the lower back or shoulders does not allow you to raise your pelvis to shoulder level, bend your elbows and place your palms on your lower back to create support for your torso.

Options

With your feet above your head, dorsiflex your foot at the ankle to deepen the stretch in your hamstrings. When returning to the starting position, pull your toes back.

Eka pada sirsasana (pose - leg behind head)

Eka pada sirsasana (pose - leg behind head) technique: Sit on the floor. Extend your legs forward. Bend your left leg slightly and grab it right hand on the outside of the ankle. With your left hand, grab slightly above your ankle (the elbow and shoulder of your left hand should touch the inner surface of your left thigh).

Using your hands, lift your left leg as high as possible and try to place it on left shoulder. Lower left hand so that it is located on the outside of the left thigh.

With your right hand, lift your left leg even higher and place its foot behind your neck.

Place your palms in front of your chest. Stay in this position for as long as is convenient for you (do not overexert yourself). Then slowly return to the starting position. Do the same with the other leg.

Perform 2 cycles.

Breath: In the final position, breathe slowly and deeply.

Concentration: On the breath.

Restrictions: The asana should not be performed by pregnant women, as well as people suffering from lumbosacral radiculitis.

Benefits of practice: The asana massages both sides of the abdomen alternately; tones the genitals and eliminates their diseases. The asana is also practiced for treatment varicose veins veins, but in this case the final position must be maintained for a longer period of time.

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