Exercises for a back

If you are tormented by an acute pain in a back and a neck, there are problems with pressure and you often wake up in a dream, these exercises — the fact that it is necessary! This complex is made of the simplest poses of yoga for beginners.

After the third training according to this scheme you will feel how the body became obedient, and muscles got stronger. You will become stronger to sleep and better to be restored during sleep, the head will clear up, it will become easier to solve pressing problems. Any pain which developed in a waist and a neck will disappear! Did not trust, did not try to be engaged yet.

Pose for relaxation
Sit down, having crossed legs, feel how the backbone relaxes and extended. You can stretch slightly up, leaning on the crossed legs. Sit in this pose a couple of minutes, breathe as it is possible more deeply and more exactly. It will help to be adjusted on effective charging and to lower stress level.

Inclination forward
Sit down, having straightened legs before itself. Slowly reach finger-tips of legs. Place emphasis on an extension during an exhalation — at this moment of a sinew and muscle of legs will be more pliable for the maximum stretching. Repeat so 5 times.

Child's pose
Kneel, place them at shoulder length, hold hands behind a trunk. Slowly bend forward, hang the head down completely. In such relaxed pose spend 3–4 minutes with breaks, breathe deeply and exactly, feel how the back has a rest.

Twisting
Place the right hand on the left knee. Record the left hand behind a trunk, slowly turn to the left. Turn the head together with the case — look to the left. Breathe as it is possible more deeply! Slowly return to a starting position, feel how oblique and side muscles of a press, muscles of hips last. Repeat the same with the right leg.

Pose of the goddess
Lay down on a back, bend knees and connect soles of legs together. Hold hands on the parties freely. Breathe exactly, try to stretch internal muscles of hips and to experience it. Remain in this situation while to you it is comfortable — 2 minutes quite enough.

Legs on a wall
Raise direct legs and place them on a wall. Relax a trunk and hands. Spend 3 minutes in this situation, inhale air a full breast. Try to drive away from yourself all excess thoughts, feel how the strained backs and legs have a rest.

Pose of free wind
Lay down on a back, bend legs in knees, cross anklebones. Embrace hands knees and strong hold them. Feel how muscles of hips and a back last.
In the beginning it can be difficult, but as soon as you understand the body, it will become incredibly pleasant to do exercise: this pose saves a backbone from loading in a minute! Do not forget to breathe deeply.

Pose of a pigeon
Get up on all fours, hold hands at shoulder length. Transfer the left knee forward, put it between hands. Take away the right leg back and straighten. Incline all body forward, moving the center of gravity through the left knee. Be late in this position for a minute, change a leg.
This exercise saves from leg pain, puffiness, well influences back muscles.

Awakening pose
Lay down on a back, widely place hands in the parties. Press the right knee to a breast. Then turn all trunk to the left, at the same time leave a back equal. Stay in this position about 3 minutes, repeat with other party. This pose is very useful to all whom the back in a tailbone often hurts.

Pose of fish
Lay down on a back. Place hands under hips. Slowly raise a breast up, having thrown back at the same time back the head. Breathe measuredly. Also slowly fall down.


After such charging as if anew on light you are born! Muscular clips leave, the pain caused by fatigue and overfatigue disappears, the backbone becomes straight. Thanks to it the neck relaxes and blood circulation of a brain improves. From a headache and problems with a dream there will be no trace left also!