8 Yoga Poses To Strengthen Your Lower Back & Abs In Only 10 Minutes Per Day - HEALTYMON - healty exercise

Friday, August 16, 2019

8 Yoga Poses To Strengthen Your Lower Back & Abs In Only 10 Minutes Per Day



Pain in the back and waist region usually occurs unexpectedly in everyday life. Although many of them are experienced temporarily, it is necessary to exercise regularly and strengthen body posture so that pain does not diminish and recur. High-intensity pain should be checked by the doctor and should be done as the doctor sees fit. However, applying relaxing yoga poses regularly increases flexibility as well as strengthening the back, waist and abdominal area, reducing pressure on the spine and nerves.

Cat-Cow Stance
This posture begins on the hands and knees, from the table position. The hands are placed straight so that the elbows and shoulders are flush. Knees and hips, with the back to form a right angle is stopped. When breathing, the abdominal muscles are pulled in, the upper parts of the hands and feet are pressed down, the back is rounded, and a spring takes its position. When breathing, the abdomen is pushed down, the hip is pulled backwards, and the coccyx is lifted upwards. Cat-cow posture helps to stretch and strengthen the back and rib cage while massaging the spine.

Spine Auger
Yoga positions include many different options where Auger postures can be easily applied. One of the most basic and effective is the spine Auger pose in the sitting position. Start by sitting upright in the Poza. Keep your left leg straight with the fingertips pointing up. Bend your right leg by bringing your right heel as close to your hip as possible. Make sure your right foot is firmly on the ground. Place your right hand behind the back for support, and grasp the place with your fingertips to keep your back straight. Pass your left elbow over your right thigh, flatten your left arm and complete your turn with the palm open. If your flexibility does not allow this form of movement, you can try a lighter adaptation. To do this, place your right hand in the back, then turn your head with your right shoulder facing with a slight and neck-less rotation.

Twirl movement should be applied bi-directional. Apply the same methods to complete by flexing the right leg with a fixed left leg, this time flexing your body so that there is a turn to the left. This movement, which is beneficial to the back, neck and all vertebrae, is also important for the movement of 33 bones in the spine and for proper sorting on top of each other. The position in which the head and neck are also added helps relieve pain caused by improper posture and sitting with augers.

Dog Facing Down
The dog's downward-facing posture, which is the most known and applied in Yoga movements, is among the main yoga positions that relax the arms, legs, waist, neck and back area. It is also easy to apply this pose that has the ability to animate the whole body. Place your hands with your fingers open and stand on all fours with your knees on the ground, your back straight. Bring your feet forward and lift your hip upward to form an inverted letter V as you press down on the ground. Your heels will remain in the air for a while while the front of your soles touch the ground. Take care to distribute your weight evenly between your hands and heels. Loosen your head and neck and extend your neck forward parallel to your arms. Your legs will want to open outwards. Take care to pull your inner legs in the back direction and give your gaze to the ground or back from between your legs. The Downward-Facing Dog pose allows the paddle bones to separate and relax with your back stretched. Stretching your hips up and back helps to stretch and relax the lower back area.

Saban Stance
The Saban posture is a yoga posture that is especially good for the pain in the lower back and provides relief by flexing the waist. Lie back on the ground and bend your legs from the knees so that your back is straight. Then lift your feet up so that your legs are ninety degrees from your hip. Use both hands to support your waist and lift your hips off the ground to bring your legs over your head. If your flexibility allows, leave your feet on the ground over your head and breathe here for 4 long periods of time.

For a lighter application of the pose, you can keep your feet at the farthest possible point by supporting your waist with your hands, or you can put your feet on this chair by placing a chair behind your head. Morning posture is a position that helps prevent contractions caused by sitting by flexing the vertebra marrow and waist region.

Leaning Forward By Sitting
One of the easy-to-implement yoga movements, sitting forward leaning is one of the positions that most benefit the back region when done correctly. It provides the opening of the lower back and lower back region and relieves the contractions and pains experienced in this region. Sit on the ground so that your legs lie forward, and twist forward from the hips with your back straight, pulling your belly in. Grab support by holding your wrists or legs with your hands and maintain your position until you breathe 5 breaths.

Avoid rolling your back so the position can be beneficial and make your body stretch out of your rib cage. If your body is unable to provide enough flexibility for movement, bend your knees instead of rolling your back, pull your feet into the distance you can reach, and extend your rib cage as far as possible.

Children's Pose
Considered the resting position of the Yoga series, The Child Pose is a special posture that allows opening the hips and the entire back region. Start the position on the hands and knees. Sit on your hips with your heels leaning back as you stretch your arms forward. Take a deep breath through the nose and feel as if every breath you take affects from your entire rib cage to our coccyx. As you open your hands at shoulder level, you can stretch with your arms as far forward as possible, providing great relief in the entire back area.

Grasshopper Pose
Grasshopper pose, which allows the vertebrae to open, is among the yoga positions that strengthen your back muscles the most. To apply your arms on either side of your body, lie face down so that your forehead touches the ground. Gently lift your head, torso, arms and legs off the ground as you breathe through the nose. As you lift your body upwards, you should rotate your thigh bones slightly inward and feel your body stretching from head to toe. After holding your body this way for between 30 seconds and 1 minute, slowly move your body to the starting position and repeat 3 times with short rest.

Bow Pose
The bow pose, a slightly more advanced version of the grasshopper pose, helps to flex and strengthen the lower and upper back area, while also flexing and softening the neck and shoulder area. Start face down as in Poza grasshopper, but this time, as you lift your body, extend your hands towards your ankles and catch the feet from the wrists. When pulling your chest forward, extend the back of your calves upwards and gently lift your thigh bones off the ground. This posture is a position that works the back muscles too much, but it needs to be applied carefully as it is a more intense pose than a grasshopper pose.


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