You probably know it, but the main scourge of our body is stress! The latter comes to settle comfortably in your body passing through the mind which gradually passes the baton to your organs, your muscles, your joints…. slowly and quietly. Except that when he's installed, he's installed and knows you by heart. THE chronic back pain are among the favorite victims of this stress and become the place of expression of a lot of tension that your body accumulates.
Our more sedentary lifestyle, repetitive sitting at work in addition to stress are factors that create moderate pain. As an athlete, bad postures can impact your entire spinal chain (the cervical, dorsal or lumbar areas) and have a real impact on the quality of your practice afterwards.
To avoid this pain and relieve it, you need to give back mobility to your column and strengthen your back. Work that will affect the deep muscles, essential for good posture and a strong back. A large number of large-scale studies have shown the effectiveness of regular yoga practice for treating chronic pain. In fact, by acting both on physical pain through postures (asanas) and mentally on anxiety (meditation, breathing, concentration, letting go, etc.), you have the ideal combo to gradually get rid of this cozy nest. that the stress was behind your back.
Myrto , member of the Circle collective, yoga coach and above all osteopath, gives you 4 postures to do good for your back.
Focus on your breathing:
Your breathing will condition the whole quality of postures on your body. Adopt a conscious breathing and deep because it will stretch the muscles of your ribcage and back! You thus soften your diaphragm, which moves more freely to let air out and into the lungs and releases existing muscular tensions.
Standing pincer pose - UTTANASANA
Start standing, legs hip-width apart (or a little more), arms alongside the body.
Inhale raise your arms above your head, exhale to release your upper body toward the floor.
Keep your knees slightly bent, your neck relaxed and long.
Grasp opposite elbows and body weight in toes. Relax the abdomen on the thighs if necessary.
Take about 10 breaths here. It is a gentle and harmonious stretching of all the back muscles, using the force of gravity! To exit the posture, exhale one last time through your mouth while relaxing your arms, and inhale while bending your legs to unwind your spine and return to the initial posture.
If your head is spinning a little, take your time.
Benefits of posture: Relaxes the muscles of the back, shoulders, neck and arms. Improves blood circulation in the head and neck and maintains spinal flexibility. Softens and strengthens the spine, stretches the legs, refines the waist, eliminates excess fat from the thighs and stomach, improves blood circulation and increases vitality.
Camel pose - USTRASANA
Start on the knees (pelvis width, or that of a yoga block lengthwise), the torso straightened, the arms alongside the body. Inspire places your hands on your lower back, on your pelvis and pushes your pubis forward to try to maintain alignment with your knees. Exhale gently begins to lower the shoulders back, while pushing the pubis and sternum up and forward.
- Option 1: stay here, maybe relax your head back if there is no neck pain
- Option 2: the toes are curled, you place your hands on the raised heels
- Option 3: kick with your feet released on the ground, you place your hands on your heels
Stay here for a few breaths, then inhale to raise your head, then on the exhale come and sit gently on your heels. stay here as long as necessary before bowing into child's pose - Balasana
Benefits of posture : Opening of the heart. Stimulates digestive functions and reproductive organs in women and its practice is beneficial during menstruation. In case of pregnancy, only variations 1 and 2 can be practiced. Strengthens thighs, hips and back muscles while stretching abdominal muscles and hip joints.
Seated Twist Pose - ARDA MATSYENDRASANA
Sit with your legs stretched out in front of you. Place the sole of the right foot flat on the floor outside the left knee.
Bend your left leg and place your left heel next to your right buttock. Both buttocks stay on the ground! Otherwise keep your left leg straight. The back is straight and relaxed.
Bring the left arm to the outside of the right knee. Turn your torso as far as possible to the right, without straining or stopping your breathing, place your right arm across your back and look over your right shoulder.
Maintain the posture for a few breaths, lengthening your spine as you inhale and turning your torso slightly more as you breathe (optional). On the next inhalation, straighten up, then exhale to return to the starting posture. You start again on the other side.
Benefits of posture: Internal spin which improves mobility of the spine and hips. Releases tension in the deep layers of the back muscles. Stimulates kidney and pancreas functions. Improves the ability to concentrate.
Head to Knee Pose - PARIVRITTA JANU SISASANA
Sit on the floor with your spine straight and legs apart. Bend your left knee and place your left heel against your left thigh.
Grab your right big toe with your middle and index fingers of your right hand if possible. Otherwise do like me in the photo, the back of the hand placed on the ground, inside the left calf.
And, press the back of your right shoulder against the inside of your right knee (bend your knee if necessary).
Lengthen the right side of your torso along the right thigh, bring your left arm above your head to open your left side a little more.
Stay here for a few breaths, and come back for an inhale.
Start again on the other side!
Benefits of posture: Relieves moderate back pain. Relaxes the body and therefore helps combat fatigue. Helps reduce anxiety and helps treat insomnia. Treats headaches and related symptoms.
You wish to resume healthy foundations for your practice? The easiest way is to consult a therapist . He will be able to direct you towards routine actions that will help maintain the effectiveness of manual treatment in the office. Myrto receives a consultation at the Somasana center (Paris 8th) and she will perfectly support your athlete profile!
When to perform these postures?
1. WHEN YOU WAKE UP
The perfect ritual to get your body going in the morning. You will gently wake up your spine and dry out your body after your night's sleep. Do these postures on an empty stomach so as not to stress your body.
2. IN A STRETCHING SESSION
A sequence which is sufficient in itself as a specific stretching session but which will also be integrated into a longer and deeper practice to stretch the whole body.
3. AFTER A WORKOUT
The pincer pose or seated twist is perfect for calming your heart rate and body after a workout. Be careful not to hold the postures for too long.
4. DURING YOUR FLOW
All these postures slip easily into a yoga flow whatever your practice and your intention. The opportunity with each repetition to gain strength on the options of the camel pose!