5 posturas de yoga que puedes hacer en casa para el dolor de espalda

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El yoga es un ejercicio que, además de promover la relajación y aprender varias técnicas de respiración, es muy útil para trabajar los músculos del cuerpo. En esta oportunidad, presentaremos algunas posturas de Yoga para el dolor de espalda. Con ellos, usted podrá evitar el dolor y mejorar considerablemente su flexibilidad y postura.

Estas posturas pueden ser beneficiosas incluso a nivel óseo: la misma flexibilidad que obtenemos en los músculos es aplicable a los huesos, evitando así una enfermedad común con el tiempo, la osteoporosis. Por si esto fuera poco, la mejora del equilibrio ayuda a evitar caídas y, en consecuencia, contusiones y fracturas.

Con todos estos factores ya mencionados, podemos centrarnos en el tema principal de este artículo: las mejores posturas de Yoga para el dolor de espalda. Gracias a ellos, obtendrá todas estas ventajas en una zona importante del cuerpo para su bienestar físico.

5 Posturas de yoga para el dolor de espalda

1. Cachorro mirando hacia abajo

Este es uno de los ejercicios de yoga más conocidos. Tiene grandes beneficios para los extensores, músculos que componen la parte baja de la espalda y que actúan al levantar peso, entre otras situaciones.

¿Cómo hacerlo? Permanezca sentado, con los glúteos apoyados en los talones y con los brazos extendidos tanto como sea posible. En este punto, inhale. Luego comienza el descenso, llevando las manos y el torso hacia adelante hasta que toque el suelo. Al mismo tiempo, exhale suavemente.

Mira también:   La psicología de la pérdida de peso: el factor psicológico es vital para perder peso.

En este punto, sus manos deben estar mirando hacia adelante, sus dedos bien abiertos y sus axilas bien abiertas. Luego se levanta para apoyarse en las rodillas y los dedos de los pies; El siguiente paso es levantar la cadera, de modo que el soporte esté ahora sobre los dedos de los pies.

Finalmente, levante su coxis y, con manos firmes, lleve su cabeza al suelo lo más posible, acercándola cada vez más a su ombligo. De esta manera, el cuerpo se arqueará y sus piernas, columna vertebral y brazos se alargarán.

2. El arco

Esta postura de Yoga para el dolor de espalda es una gran alternativa para estirar bien los músculos de la espalda. Para hacerlo, acuéstese boca abajo y doble las rodillas mientras lleva los talones hacia atrás. Las rodillas deben estar separadas y la frente debe apuntar al suelo.

Lleve los brazos a los tobillos con las manos. Finalmente, despliegue el arco levantando la espalda y el cuello y jalando los tobillos hacia arriba; Mantenga esta posición durante unos segundos, centrándose en su respiración.

3. El pez

Otra excelente postura para estirar la espalda. Para empezar, acuéstese boca abajo, con las piernas juntas y las palmas debajo de los muslos. Cuando llegue a un estado de relajación, comience a levantar el pecho poco a poco, mientras trae la cabeza hacia atrás.

Lo ideal es que la parte superior de la cabeza se convierta en su soporte, mientras que los hombros están separados del suelo. Quédese todo el tiempo que considere apropiado, siempre respirando profundamente. Para volver a la posición original, lleve la barbilla hacia el esternón y, poco a poco, apoye el cuerpo en el suelo.

4. Torsión de la columna vertebral

Puede parecer una de las posturas más difíciles del Yoga, pero combate el dolor de espalda y cuando lo pruebes verás que no es tan difícil. Para empezar con este trabajo, debes pararte sobre tu espalda, con los brazos extendidos hacia los lados y las palmas hacia abajo.

Mira también:   ¿Alguna vez has oído hablar de la ansiedad que afecta a los atletas?

Luego doble la rodilla en un ángulo de 90°, los pies no deben tocar el suelo. El siguiente movimiento es girar la cadera para llevar la rodilla hasta la axila. Como consecuencia, las patas estarán cerca del suelo. Notará un estiramiento relajante en la espalda, producto de la presión intravertebral que se elimina.

Después de permanecer en esta posición durante unos segundos, vuelva a la posición inicial y haga el otro lado. Si le resulta más cómodo, también puede hacerlo manteniendo la otra pierna tensa.

5. Cachorro mirando hacia arriba

La última de las posturas de Yoga para el dolor de espalda que describiremos es muy simple. Sólo tiene que acostarse boca abajo y, con las palmas de las manos a los lados del pecho, levantar suavemente la cabeza, los hombros y levantarse del suelo.

La mirada debe estar fija hacia adelante mientras dure este ejercicio, mientras todo el cuerpo, desde el abdomen hacia abajo, está en contacto con el suelo.

El dolor de espalda pertenece al pasado si practicas regularmente estas posturas de Yoga . No hace falta salir y buscar un lugar para practicarlo: basta con una alfombra en casa para poner en práctica estas técnicas sencillas y eficaces.

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