Yoga Nidra – Introducción al sueño
8 diciembre, 2013
Posición Shavasana – Como aprender a relajarse
8 diciembre, 2013

Ejercicios para cuidar la espalda

Yoga en Calafell

El dolor de espalda en general se debe a las malas posturas que hemos ido adoptando en el transcurso de nuestra vida, también la falta de ejercicio o el exceso de peso pueden ser causantes.

Para moderarlos evita pasar mucho tiempo de pié. Evita dormir boca abajo. Al tumbarte a ver la televisión vigila no torcer la nuca demasiado. Al llevar peso procure equilibrarlos en ambos brazos. Al sentarte debes intentar no cruzar las piernas pues esta postura agrava los problemas ya existentes en la columna, si los tuvieras.
Haz ejercicio físico.

Ejercicios para cuidar la espalda

Practica ejercicios de yoga. Pasea con moderación, sintiendo el movimiento de los pies y las piernas, camina erguido y con la pelvis hacia delante. Utilica calzado plano con plantillas o suelas gruesas.

Cuando practiques las asanas, presta atención a tu rostro, mantén una actitud serena, relajada, vigila el rictus, los labios, la frente, intenta esbozar una sonrisa sutil.
Con el tiempo tu rostro reujvenecerá, se tornará luminoso y despejado.

Cuida tu espalda – Columna vertebral saludable

Cuidar la espalda La espalda es una de las partes del cuerpo que más descuidamos, aunque en realidad es una de las más delicadas. Un elevado porcentaje de la población padece fuertes dolores de espalda, ya que un mercado laboral cada vez más tecnificado conlleva una importante disminución de la musculación vertebral. Esto se debe, en parte, al uso indiscriminado de elementos que ya forman parte de nuestra vida cotidiana: ordenador, escaleras mecánicas, ascensores, vehículos…

Ejercicios como el triángulo, la hoja enrollada, flexión de tronco y pié, la vela o la cobra son buenos para la espalda

– Si tiene alguna lesión, antes de relizar los ejercicios consulte con su médico.

Arda Kati Chakrasana

Esta es una de las posturas de yoga recomendadas por los expertos. Tienes que pararte derecho, con las piernas ligeramente separadas y con los brazos pegados al cuerpo. Luego mientras inhalas, tienes que levantar lentamente el brazo derecho hasta que toque la oreja. Cuenta hasta cinco y repite el ejercicio con el otro brazo. Es recomendable realizar esta actividad seis veces con cada brazo.

Bhujangasana

Otra de las posturas de yoga para la espalda más conocidas y realizadas al iniciar la práctica de esta disciplina es el Bhujangasana. Para realizar esta postura es necesario acostarse boca abajo, apoyados sobre el abdomen, con las rodillas y los pies juntos, apoyando la barbilla en el suelo. Después, lentamente, mientreas inhalas, con los codos doblados cerca del cuerpo, debes levantar la cabeza, el cuello y el pecho hasta donde está el ombligo. Esto durante un lapso de entre cinco y treinta segundos. Luego exhala y vuelve la posición inicial.

Ardha Salabhasana

Este ejercicio de yoga inicia de la misma manera que el Bhujangasana, con el cuerpo boca abajo, apoyado sobre el abdomen, pero con las manos debajo de los muslos y las palmas hacía arriba. A medida que se inhala, debes levantar la pierna derecha lo más alto que puedas, sin flexionar la rodilla. Debes sostener el cuerpo en esta posición por aproximadamente cinco segundos. Luego exhala llevando la pierna a la posición inicial. Se repite este ejercicio cinco veces con cada pierna. Recuerde levantar las piernas hasta la posición que te sea posible, para evitar molestias.

Luego de varios días de la práctica de esta actividad, intente levantar las dos piernas al mismo tiempo. Con práctica, estas posturas de yoga para el dolor de espalda darán resultados.

Cuidados para la espalda

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