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Healthy Spine Arogya prishthasthi

5 min 10 min

: 5 min

: 155 score

: 15 kcal

Favorable effect

Stretches the spine
Relaxes the lower back
Strengthens the lower back
Improves spinal mobility
Relaxes the neck muscles
Strengthens the neck muscles
Develops flexibility in the back surface of the legs
Strengthens the core

Contraindications

Neck injuries

Lower back injuries

Technique of execution

Lay down on your back. Place your feet shoulder-width apart. Rest your arms at a comfortable distance from your body. Stretch your arms out to the sides. Press your palms firmly to the floor. Bend your right leg and place your foot on your left thigh. Twist your pelvis to the left, pushing your right knee towards the floor and head to the right. Then bring your pelvis down to the floor. Repeat this exercise 3-5 times without stopping. Press your shoulders firmly to the floor. Do this one more time on the other leg. Bring your left leg down to the floor. Repeat this exercise 2-3 times on each side without stopping. Press your shoulders firmly to the floor. Bring your legs down to the floor. Keep your arms at your sides. Bend your legs. Pull your knees towards your chest, and lift your pelvis up onto your hands. Rest your pelvis on your hands. Your feet should be in the air, slightly past your head. Breathe evenly. Then bring your pelvis down to the floor. Keep your legs straight with heels pointing upwards. Your toes are relaxed. Stretch your arms out in front of you and raise your head shoulder blades up. Repeat this exercise 2-3 times without stopping. Focus on your breath. Then slowly lower your toes behind your head and press them into the floor. Rest your hands on your lower back. Lift your legs up slightly and bring them back down to the floor. Repeat this exercise 2-3 times without stopping. Press your elbows into the floor and lift your torso and legs up straight. Rest your hands on your lower back. Slowly bring your legs down. Then lift them straight up again. Slowly bring your toes behind your head. Then bring your pelvis down to the floor. Bend your legs and grab your knees with your hands. Firmly press your thighs to your belly. Roll gently from side to side, massaging your lower back. Focus on your breath. Bring your arms and legs down to the floor. Breathe evenly. The warm-up is over.

Where can I meet

Lesson search

Challenges

Healthy Spine occurs 11 times in ready-made lessons

Theme	Title	Time
Head	Healthy Neck 60 min	60 min
Back	Lower Back Pain Relief 60 min	60 min
Back	Back Pain Relief 60 min	60 min
Head	Headache Relief 60 min	60 min
Flexibility	Lotus Pose Sequence 60 min	60 min
Blood Pressure	Blood Pressure Depressor 60 min	60 min
Back	Posture Correction 60 min	60 min
Traveling	Post Roadtrip 45 min	45 min
Sex	Prolongation of pleasure 60 min	60 min
Joints	Opening of the hip joints 60 min	60 min
Breath	Yoga for Vegetative-vascular dystonia 60 min	60 min

Healthy Spine occurs 18 times in ready-made courses

Theme	Title	Duration	Day
Back	Healthy Spine in 28 Days 4 w. Day: 2, 3, 4, 8, 9, 10, 13, 14, 15, 19, 20, 21, 25, 26	4 w.	2, 3, 4, 8, 9, 10, 13, 14, 15, 19, 20, 21, 25, 26
Joints	Healthy Joints in 28 Days 4 w. Day: 5, 11, 17, 23, 27	4 w.	5, 11, 17, 23, 27
Sleep	Healthy Sleep in 28 Days 4 w. Day: 15	4 w.	15
Back	Royal Posture in 28 Days 4 w. Day: 10, 11, 16, 17, 22, 23, 26, 27	4 w.	10, 11, 16, 17, 22, 23, 26, 27
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 5, 11, 17, 23, 27	4 w.	5, 11, 17, 23, 27
Weight Loss	Weight Loss in 7 Days 1 w. Day: 5	1 w.	5
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 4, 10, 16, 22, 28	4 w.	4, 10, 16, 22, 28
Flexibility	Bend Over and Reach the Floor in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6	2 w.	1, 2, 3, 4, 5, 6
Relax	Relaxation in 14 Days 2 w. Day: 4	2 w.	4
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 8, 9, 10, 11, 12, 13	3 w.	8, 9, 10, 11, 12, 13
Relax	Relaxation in 21 Days 3 w. Day: 11	3 w.	11
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27, 64, 65, 66, 67, 68, 69	12 w.	8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27, 64, 65, 66, 67, 68, 69
Split	Side split in 35 days 5 w. Day: 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 29, 30, 31, 32, 33, 34	5 w.	8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 29, 30, 31, 32, 33, 34
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 7, 14	2 w.	7, 14
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 8, 9, 10, 11, 12, 13	3 w.	8, 9, 10, 11, 12, 13
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13	4 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13
Joints	Hip Opening in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Cardio	Healthy Heart in 21 Days 3 w. Day: 11, 13	3 w.	11, 13

Details of the exercise

Category

Warm-Up

Mechanics

Dynamic

Complexity

For Beginners

Duration

5 minutes

Energy consumption

15 kcal

Popularity

204 out of 441

Where can I meet

Lesson search

Challenges

Healthy Spine occurs 11 times in ready-made lessons

Lesson	Duration
Healthy Neck	60 min
Lower Back Pain Relief	60 min
Back Pain Relief	60 min
Headache Relief	60 min
Lotus Pose Sequence	60 min
Blood Pressure Depressor	60 min
Posture Correction	60 min
Post Roadtrip	45 min
Prolongation of pleasure	60 min
Opening of the hip joints	60 min
Yoga for Vegetative-vascular dystonia	60 min

Healthy Spine occurs 18 times in ready-made courses

Theme	Title	Duration	Day
Back	Healthy Spine in 28 Days 4 w. Day: 2, 3, 4, 8, 9, 10, 13, 14, 15, 19, 20, 21, 25, 26	4 w.	2, 3, 4, 8, 9, 10, 13, 14, 15, 19, 20, 21, 25, 26
Joints	Healthy Joints in 28 Days 4 w. Day: 5, 11, 17, 23, 27	4 w.	5, 11, 17, 23, 27
Sleep	Healthy Sleep in 28 Days 4 w. Day: 15	4 w.	15
Back	Royal Posture in 28 Days 4 w. Day: 10, 11, 16, 17, 22, 23, 26, 27	4 w.	10, 11, 16, 17, 22, 23, 26, 27
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 5, 11, 17, 23, 27	4 w.	5, 11, 17, 23, 27
Weight Loss	Weight Loss in 7 Days 1 w. Day: 5	1 w.	5
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 4, 10, 16, 22, 28	4 w.	4, 10, 16, 22, 28
Flexibility	Bend Over and Reach the Floor in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6	2 w.	1, 2, 3, 4, 5, 6
Relax	Relaxation in 14 Days 2 w. Day: 4	2 w.	4
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 8, 9, 10, 11, 12, 13	3 w.	8, 9, 10, 11, 12, 13
Relax	Relaxation in 21 Days 3 w. Day: 11	3 w.	11
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27, 64, 65, 66, 67, 68, 69	12 w.	8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27, 64, 65, 66, 67, 68, 69
Split	Side split in 35 days 5 w. Day: 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 29, 30, 31, 32, 33, 34	5 w.	8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 29, 30, 31, 32, 33, 34
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 7, 14	2 w.	7, 14
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 8, 9, 10, 11, 12, 13	3 w.	8, 9, 10, 11, 12, 13
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13	4 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13
Joints	Hip Opening in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Cardio	Healthy Heart in 21 Days 3 w. Day: 11, 13	3 w.	11, 13

Reward

Flexibility

25

Stamina

10

Focus

40

Strength

10

Mobility

45

Balance

25