5 Posturas de yoga para aliviar el dolor en la parte baja de la espalda

¡Comparte!

Si hay un lugar donde el ser humano tiende a sentir dolor, es en la región lumbar. Ya sea por estar sentado o de pie mucho tiempo, desgaste, falta de lubricación en las articulaciones, entre otras razones, lo cierto es que suele ser un dolor muy incómodo. La buena noticia es que podemos tomar medidas para aliviar el dolor de espalda baja.

El yoga no sólo será un gran alivio para el dolor de espalda baja, sino que también te hará conectarte contigo mismo. Además, te relajará y también cambiará significativamente las energías de tu día. Si nunca has hecho Yoga, entonces ha llegado el momento. Compartamos 5 posturas de Yoga para aliviar el dolor de espalda!

Posturas de alivio del dolor lumbar

1. Salamba bhujangasana

Esta postura, escrita en Sánscrito como Salamba bhujangasana, es una postura muy accesible para cualquiera. Es decir, no es necesario ser extremadamente flexible o tener mucha resistencia para hacerlo.

Esta postura de Yoga que es capaz de aliviar el dolor de espalda baja también se llama la postura de la esfinge. En esta postura la columna vertebral se alarga, se estimulan los músculos abdominales y se mejora la circulación. Y, algo aún más importante, rejuvenece y libera la tensión en la región lumbar.

La ejecución de la postura de la esfinge es muy simple: acuéstese boca abajo con el estómago apoyado en el suelo y las piernas extendidas. Luego levante el pecho con los antebrazos en el suelo; debe mirar hacia adelante y mantener los hombros hacia abajo.

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2. Soporta Matsyendrasana

Apoya a Matsyendrasana en Sánscrito significa `el señor supino de los peces’. O, como dicen en inglés,’spine twisting’ es una postura de Yoga altamente recomendada para estirar la espalda y relajar los músculos, siendo capaz de aliviar el dolor de espalda también.

Esta postura también ayuda a disminuir la migraña, libera el estrés y oxigena los músculos. Para hacer esto, acuéstese boca arriba y luego doble la rodilla derecha hacia el pecho.

Coloque la mano izquierda sobre la rodilla derecha y aplique un poco de presión sobre el suelo. La otra pierna debe estar extendida y el otro brazo a un lado, simulando así la figura de una’T’.

3. Marjaryasana-bitilasana

La postura del gato y de la vaca, o Marjaryasana-bitilasana, es la combinación de dos posturas básicas en cualquier escuela de yoga. Esta posición da flexibilidad a la espalda, preparándola para posturas más difíciles.

La postura del gato y la vaca refuerza los brazos y las muñecas. También tonifica el tronco, alarga el cuello y ayuda a conseguir un mejor equilibrio. Para hacer esta postura de Yoga, debes arrodillarte y apoyar tus manos firmemente en el suelo.

Comience con la postura de la vaca, haciendo una curva con su espalda, y luego empuje el abdomen hacia abajo lo más que pueda. Ahora, muévase a la postura del gato, doblando la espalda hacia arriba.

4. Adho mukha svanasana

Esta postura es muy representativa del Yoga, ya que forma parte del «Saludo al Sol». Es la postura del perro mirando hacia abajo o adho mukha svanasana. Esta postura fortalece los huesos, las piernas y las muñecas. Además, también ayuda en la oxigenación del cerebro, así como en el alivio del dolor de espalda.

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Para hacer esta postura, separe los pies en el ancho de las caderas y luego coloque las manos en el suelo a una distancia considerable de los pies. Tu cuerpo debe formar una’V’ invertida, tu cabeza debe permanecer abajo y no debes levantar los talones.

Al principio, si no tienes mucha flexibilidad, puedes contar con la ayuda de una silla o de libros apilados y apoyar tus manos en ellos.

5. bulasana

La postura bulasana o de los niños es una postura de Yoga muy relajante y cómoda. Se cree que esta postura estimula el chakra del tercer ojo, así que si quieres conectar con tu espiritualidad, no dudes en practicar esta postura.

Además, también alinea la respiración con la función del órgano y ayuda a desarrollar la introspección.

Hacer esta postura es muy simple: siéntese sobre sus talones y luego coloque sus brazos al lado de su cuerpo, con las palmas hacia arriba. Ahora incline su cuerpo hacia adelante hasta que su frente toque el suelo y luego descanse en esa posición.

Practicar estas posturas de Yoga indudablemente reducirá el dolor y la incomodidad en la región lumbar. Además, estas posturas también estimulan otras partes del cuerpo, de modo que usted gana mucho practicando estas posturas de Yoga.

Es importante que hagas las posturas en una esterilla de yoga o en una toalla, de esta manera estarás mucho más cómodo. ¡Es hora de deshacerse del dolor de espalda!

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76 comentarios en “5 Posturas de yoga para aliviar el dolor en la parte baja de la espalda”

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