LOWER BACK STRETCHING
The first part of the class, in standing postures, warms up the parts of the body needed to arrive at the second part of the class, in seated postures, which leads to the lower back stretches.
At the physical level, this sequence is made up of so-called strong postures that can be adapted to all levels, for this we have detailed some of them in order to enter them step by step and that everyone can benefit from them.
To reach the lower back, you must first open your hips well, have warm hamstrings and a long spine.
Back pain is very common these days and people often do not dare to touch this sensitive area for fear of revealing more serious ailments. However, we must not learn to live with it but make sure that it goes as well as possible provided that these ailments are mild.
For those whose back is in good shape, the sequence strengthens the entire back muscle structure to avoid any occasional pain and discomfort.
Once the lower back is loosened, the mind relaxes more easily and the breath naturally becomes longer and deeper, a deep relaxation takes place throughout the body. To infuse the benefits of the practice, it is important to enjoy a long relaxation at the end of the session.
Sequence on stretching the lower back to strengthen the entire back muscle structure and prevent back pain or even relieve existing pain. Two parts make up this course, the first to warm up the parts of the body in standing postures and the second on the floor to stretch the lower back. Plan for a long final relaxation so that the mind can relax once the back is loosened.
VIRASANA, brick songs of OM
SUKHASANA (R / L)
1st crossing of the legs:
- Bending forward, relax the thighs + stretch the arms far forward, fingertips on the ground
- Twist, 1 hand behind the buttocks opposite + 1 hand on the opposite knee
➞ Turn to the side of the back hand (R / L)
2nd crossing of the legs:
- Forward bend, release the thighs + stretch the arms far forward, fingertips on the ground
➞ Stay bent forward and bring back stomach / thigh, hands away from pelvis to floor (R / L)
AMVIR
➞ AMS bent legs not held
➞ walk feet towards hands
UTTANASANA
- catches opposite elbows, biceps alongside ears (R / G)
- hands /bricks, feet hip width, lengthen back Beginners: feet mat width + bend legs
TADASANA
SURYA NAMASKAR Advanced: can practice Chaturanga / UMS / AMS
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