Переменная
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[value] => Подойдёт всем, кто хочет ровную осанку, укрепить мышечный корсет или часто работает за компьютером.
Можно выполнять в любое время суток, в перерывах между трудовой деятельностью.
1. Уткатасана - укрепляет грудной отдел позвоночника, ретракторы лопаток, поясницу. Главное, избегайте сильного прогиба в пояснице, копчик направляйте вниз.
2. Дандасана (Планка) - укрепит мышцы не только спины, но и пресса, рук и ног.
3. Марджариасана (Кошка выгнутая спина) - позволяет растянуть и расслабить мышцы вокруг позвоночника от копчика до макушки.
4. Кошка - прогиб - укрепит мышцы спины, раскрытие грудного отдела, укрепление шеи.
5. Адхомукхшванасана (Собака мордой вниз) - отличная поза для выравнивания позвоночника, помогает при сколиозе, боли в пояснице, укрепляет мышцы спины и ног.
6. Вирбхадрасана (Поза Воина) - укрепляет мышцы спины, рук и грудной клетки, улучшает баланс и придает уверенности.
7. Баласана - поза на расслабление и вытяжение позвоночника.
8. Сету Бандхасана (Полумост) - выравнивает поясничный отдел, укрепляет ноги.
9. Ардха Матсиендрасана (скрутка сидя) - отлично подойдёт для выравнивания положения тела, грудного отдела, при сколиозах и улучшает пищеварение.
Задерживаться в каждой асане можно от 30 секунд до 3 минут, сделать несколько повторений и в конце обязательно отдохнуть в Шавасане.
Очень важно для здоровья делать всё правильно, а с этим вам поможет наш портал SPOT ONLINE и курс йоги с Наталией!
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