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Healthy Spine Arogya prishthasthi

5 min 10 min
5 min
155 score
25 kcal
Healthy Spine
hourglass-icon 5 min
asana miniature
05:00
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

don't give up!

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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.

Upload date:2024-06-06T12:54:02+03:00

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Lesson search
Challenges

Healthy Spine occurs 10 times in 10 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

Healthy Spine occurs 18 times in 18 challenges

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
Duration
5 minutes
Energy consumption
25 kcal

Reward

Flexibility
25
Stamina
10
Focus
40
Strength
10
Mobility
45
Balance
25

Popularity 335 out of 442

Rarely used
in ready-made lessons
10 lessons
Rarely used
in ready-made courses
18 challenges

Where can I meet

Lesson search
Challenges

Healthy Spine occurs 10 times in 10 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

Healthy Spine occurs 18 times in 18 challenges

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
Урок 134 ( Healthy Spine )

1 / 1 асан
asana
05:00
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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