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Rücken Yoga für Anfänger | Übungen gegen Rückenschmerzen und Verspannungen | 15 Min. Express

Nov 07, 2022

Rücken Yoga für Anfänger | Übungen gegen Rückenschmerzen und Verspannungen | 15 Min. Express

Hi dears, I'm Medi and I'm happy you're here for the 15 minute back

express

yoga

program with wonderful exercises for back pain or prevention, we'll start right away, have fun, we'll start cross-legged if you'd like, sit a little higher here a folded wool blanket or block to straighten your pelvis more and then pull your buttocks to the left and right side back and up so you can feel your sit bones well under you put your hands relaxed on your thighs push the crown of your head up to the sky and find here a wonderful straightening and length like closing your eyes again for a moment and taking two very deep breaths here to settle for this breathing deeply through your nose will straighten even more you will breathe bigger online it will sla

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through the mouth completely again so take a deep breath through your nose send your breath out ion down the entire spine g to the crown of the head and then exhale releasing and completely through the mouth wonderful open your eyes and let's begin the inhale raise your arms very strongly on both sides exhale turn to the right side left hand to right hand knees right hand up behind you one comes back to center raise arms again exhale turn left right hand on left knee left hand raised behind you inhale center raise arms again and on the exhale bring hands to heart for eagle arms breathe with arms open to each side breathe cross left arm over right Wrap arms around each other and if you can bring your palms together on the inhale bring the tips of the elbows forward and up on the exhale so that shoulders drop, pull the navel in and very consciously inhale at the top, push the buttocks two forward and feel the width between yours. n shoulder blades out let shoulders drop down nicely to the other side inhale open arms to sides again exhale cross right arm over left wrap arms around each other and if you can bring palms together hands as you inhale point elbows forward and up exhale let shoulders sink deeply but don't lose square again on inhale pull elbows forward and up spread shoulder blades exhale let shoulders sink deeply then inhale open arms again very generously on both sides look up and on the exhale become completely round pull your chin towards the sternum and give it a very loving hug here then look up again place your hands in front of you and from here on all fours as to find the toes prepare three rounds of cow jack to come on a g with the next inhalation E Guided Hollow Back Lift eyes and heart Exhale rounds back as much as possible Draw in navel Round back Inhale Hollow back Pull shoulders back plus exhale Round back makes you as round as possible Push the floor away from under you last time you inhaled into hollow back exhale crooked back next inhalation comes back into neutral quadruped straighten the arches of your feet again and then for our Poppy Pose move your hands forward as you bring your forehead to the floor keeping your pelvis align over your knees your sternum chanting toward the floor stay here for two deep breaths and release yours Breathe into your upper back in the area between your shoulder blades all right we want to get into the rocking position from here just push yourself forward and Bring your forearms and pelvis in toward the floor.
r cken yoga f r anf nger bungen gegen r ckenschmerzen und verspannungen 15 min express
Shoulders are in line with your elbows, your feet e they are about hip width apart Close your eyes for a moment and take a deep breath in and out here in your chest area and heart breath in again maybe open a little more push your sternum forward and on the exhale release everything do a bundle with your hands and rest your forehead on it you like to rock your buttocks from right to left several times feel good then bring your hands to the side of your chest inhale here and on the exhale push yourself back into child's position relax your extended arms in front create this wonderful length across your back here and feel free to move your hands a little bit more forward to the right then inhale here and on the exhale move your hands to the right side create length on your left flank then inhale move the bring your hands back to center and exhale to the left creating length and space in your right flank for the next inhalation.
r cken yoga f r anf nger bungen gegen r ckenschmerzen und verspannungen 15 min express
Return to center and as you exhale, if sit down, come on, sit down, place your feet in front of them within reach under your knees and then roll vertebra by vertebra over your back, pull your knees in towards them and then circle your lower back here a few times, first on a . back and forth enjoy this little massage here and then roll back slowly lift your feet up and for our eye of the needle place your right foot on your left knee grab your left thigh or shin then pull your left knee go towards it as your right knee tends to move away from you create pressure and counter-pressure feel the stretch in your right groin but above all the amplitude and relaxation in your lower back that this wonderful assana has in store for us breathe deeply again and then turn to the side, bring your bent left foot over your right knee, grasp your right thigh or shin, then pull your right knee toward you and gently push your left knee out of the way pressure and counter pressure you determine the intensity feel the stretch in your left groin feel the length and fullness in the lower back inhale deeply again then release all the way out slowly back straighten legs on floor pull arms back overhead pull apart to full length then inhale deeply hold and on the exhale release right knee for our final rotation stretching right arm out to the side straight and with your left hand bring your right knee to the left side of the line of vision cover your eyes if you want to close them enjoy the pleasurable rotation the pleasurable rotation of your spine relax the point between your eyebrows relax your jaw and let your la breath flows more freely and intuitively beautifully then come back to center and we switch sides pull left knee in pull left arm out to left side and bring left knee to right two three breaths here quietly just so you notice how your body becomes more and more relaxed your mind becomes more and more calmer very nice then come back e to the middle squeeze your knees again i made it very small in a mini mini pack take a deep deep deep deep breath and hold and on the exhale let go all straighten your legs place your arms comfortably at your side and enjoy your finish Relax your schawasser for a minute and then gradually come back deepen your breath Feel free to stretch and regulate and when you are ready find your way back to the side to sit enter a seat of your choice cross-legged breathe in raise your arms again very strongly both sides up exhale bring your hands to the front thank you for joining us today thank you for your willingness to get on the mat to do something good for your body and mind until next namaste
r cken yoga f r anf nger bungen gegen r ckenschmerzen und verspannungen 15 min express
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