This is not only one of the most effective and simple asanas for beginners, but also the basic posture for yoga in general. Get on all fours, bend in the lower back like a cat, and then arch your back as if showing a hump. By repeating such gentle bends, you stretch and massage the spine, trunk, arms and neck, and also massage the organs and muscles of the abdominal cavity.<\/p>\n

During the exercise involved:<\/b><\/p>\n

\n
• The muscle straightening the spine (in anatomy from Latin – Musculus erector spinae)<\/li>\n
• Rectus abdominis muscle (abs)<\/li>\n
• Triceps<\/li>\n
• Front dentate muscle (or superficial muscle of the chest)<\/li>\n
• Buttocks<\/li>\n<\/ul>\n

  Execution Sequence:<\/b><\/p>\n

  \n
  • Get down on all fours.<\/li>\n
  • Keep your wrists exactly under your shoulders and your knees under your hips.<\/li>\n
  • Distribute the weight of the body so that it is the same at all the reference points of the arms and legs.<\/li>\n
  • Inhale while bending down. The look is directed up.<\/li>\n
  • Exhale, arch the spine. Pull in your stomach.<\/li>\n
  • Watch the sensations in your body when you perform this movement.<\/li>\n
  • Do not focus on your thoughts and release tension in the body.<\/li>\n
  • Continue driving for at least 1 minute.<\/li>\n<\/ul>\n

    2. Dog Face down<\/b><\/h2>\n

    This pose is also one of the basic elements of yoga, it will relieve back pain and will serve as a prophylaxis of radiculitis. Helps develop balance in the body and improves endurance.<\/p>\n

    During the exercise involved:<\/b><\/p>\n

    \n
    • Tendons<\/li>\n
    • Deltoid<\/li>\n
    • Gluteal muscle<\/li>\n
    • Triceps<\/li>\n
    • Quadriceps femoris<\/li>\n<\/ul>\n

      Execution Sequence:<\/b><\/p>\n

      \n
      • Get down on all fours.<\/li>\n
      • Place your hands right under your wrists and your knees under your hips.<\/li>\n
      • Push back with your hands, lift your heels off the ground and raise your knees.<\/li>\n
      • Lift the buttocks up.<\/li>\n
      • Keep a slight bend in the knees, lengthen the spine and tailbone.<\/li>\n
      • Keep your heels torn off.<\/li>\n
      • Press your hands firmly to the floor.<\/li>\n
      • Distribute your weight evenly between both sides of the body, paying attention to the position of the hips and shoulders.<\/li>\n
      • Keep your head in line with your forearms or slightly pressed chin.<\/li>\n
      • Hold this pose for 1 minute.<\/li>\n<\/ul>\n

        3. Elongated Triangle Pose<\/b><\/h2>\n

        This yoga asana is especially good for the back and neck, as it stretches the muscles in them. It also stretches the muscles of the spine, groin, hips, while strengthening the shoulders, legs, chest. It effectively helps reduce stress and anxiety.<\/p>\n

        During the exercise involved:<\/b><\/p>\n

        \n
        • Back muscles<\/li>\n
        • Inner oblique muscle of the abdomen<\/li>\n
        • Large and middle gluteal muscles<\/li>\n
        • Tendons<\/li>\n
        • Quadriceps femoris<\/li>\n<\/ul>\n

          Execution Sequence:<\/b><\/p>\n

          \n
          • Put your legs wider than your shoulders.<\/li>\n
          • Lean on one side, put your hand to the corresponding leg. Pull the other hand up.<\/li>\n
          • Look up, forward or lower your gaze.<\/li>\n
          • Perform this asana for one minute.<\/li>\n
          • And as many on the other side.<\/li>\n<\/ul>\n

            4. Ardha Bhujangasana (or Sphinx pose)<\/b><\/h2>\n

            This gentle yoga asana is ideal for pain in the back of the body – it stretches the chest, shoulders and stomach.<\/p>\n

            During the exercise involved:<\/b><\/p>\n

            \n
            • Straightening muscle<\/li>\n
            • Gluteal muscles<\/li>\n
            • Rib cage<\/li>\n
            • Trapezoid<\/li>\n
            • Back muscles<\/li>\n<\/ul>\n

              Execution Sequence:<\/b><\/p>\n

              \n
              • Lie on your stomach on the floor, straighten your legs.<\/li>\n
              • Lift the case, rest your hands on the floor. Make sure that your elbows are under your shoulders, palms pressed to the floor.<\/li>\n
              • You must rise up through the spine, and start the decline through the crown – do not fall down at once.<\/li>\n
              • Look in front of you. Don’t think about anything, focus on the movements.<\/li>\n
              • Hold for about five minutes.<\/li>\n<\/ul>\n

                5. Cobra pose<\/b><\/h2>\n

                This \u201cbridge\u201d is almost identical to the sphinx pose and is also an integral part of home yoga classes for the back. In addition, it stretches the muscles of the abdomen, chest and shoulders. Asana also strengthens the spine and serves to prevent radiculitis.<\/p>\n

                During the exercise involved:<\/b><\/p>\n

                \n
                • Tendons<\/li>\n
                • Buttock muscle<\/li>\n
                • Deltoid muscle<\/li>\n
                • Triceps<\/li>\n
                • Front dentate muscle<\/li>\n<\/ul>\n

                  Execution Sequence:<\/b><\/p>\n

                  \n
                  • Lie on your stomach, put your hands under your shoulders, fingers pointing forward.<\/li>\n
                  • Hold hands firmly against your body. Do not let your elbows go sideways.<\/li>\n
                  • Using your hand lift, slowly raise your head, chest, and shoulders.<\/li>\n
                  • You can climb to any height that is comfortable for you.<\/li>\n
                  • Keep a slight bend at the elbows.<\/li>\n
                  • You can take your head back to stretch even more.<\/li>\n
                  • As you exhale, lower yourself.<\/li>\n
                  • Relax your neck.<\/li>\n
                  • Slowly move your hips from side to side to relieve muscle tension.<\/li>\n<\/ul>\n

                    6. Locust pose<\/b><\/h2>\n

                    Asana works on the lower body, helps relieve lower back pain and general depression. Strengthens the back of the torso, arms and legs. This posture promotes healthy digestion and eliminates constipation and flatulence.<\/p>