YOGA exercises for healthy backs and shoulders

Nowadays, we are increasingly sitting in front of the computer, which has a bad effect on the health of our backs. Unfortunately, the situation with the COVID-19 virus has limited us and we cannot regularly go and exercise in the places provided for that. Fortunately, there are exercises for which we do not need space or special conditions and devices. We can do all this in our house. These are simple exercises that we can practice every day and thus preserve the health and strength of our backs.

• Staff pose

Sit on the floor. Your back must hold straight. Extended your legs out in front of you.

Place your arms as on picture. Roll your shoulders back and away from your ears.

Keep your legs active, too, by flexing your feet and engaging your leg muscles.
Sitting in this position may seem too easy, however, it will take some time until you strengthen your back to be able to sit in this position for more than 7 minutes.

• Reverse table top pose

In this pose, it is very important that you take a position where your body will make a rectangle. Make sure your palms are as in the picture. It is also very important that the toes touch the floor.

This exercise, in addition to strengthening your spine, also strengthens your shoulders and neutralizes the fatigue that occurs in the shoulders from long sitting.

• Reverse plank

As with the reverse board, this position strengthens your shoulders and spine. Make sure that your palms are placed as in the picture and that you touch the floor with your feet when taking the position.

• Bridge pose

This position is a continuation of the exercise after taking the previous two positions. It is also very selective to pay attention to the position of the palms and soles of the feet.

• Locust pose

Lie on your stomach and lift your shoulders and legs off the floor. The arms should be down the body also raised off the floor.

Then change position by stretching your arms out in front of your body as shown.

• Sphinx pose

Lie on the floor on your stomach. Then lift your upper body so that you are leaning on your elbows as in the picture. Make sure your legs are fully extended and touch the floor.

• Spinal balance

Take the table top pose and then lift and straighten your right arm and left leg. Then return to the starting position, and repeat the procedure with your left arm and right leg. It is enough to do 5 to 10 repetitions to begin with, and when the stacks condition up to 30.

• Chair pose

Take a position as in the picture and stay in that position for 1 minute. then straighten up, rest for 30 seconds, then repeat the exercise. For starters you can stay in position and shorter until you get stronger. Do 3 to 5 reps.

• Exercise for arms and shoulder

Take a position as in the picture, stay in it for 15 seconds. Then move your hands parallel with floor to the position as in the following picture and stay in that position for 15 seconds.

After that, move your hands in front of your body and stay in that position for 15 seconds.

You can do each of these exercises alone or in company. It is important to note that the time listed is for guidance only and you can adjust it to your liking. You will certainly notice that if you exercise regularly, your exercise will be easier and you will be able to do better and more. You can do the exercises every day, if you want more times during the day, it won't hurt.