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Three women perform a yoga pose resembling downward dog on green mats in a sunlit studio.

Three women perform a yoga pose resembling downward dog on green mats in a sunlit studio.
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1. Macska-tehén póz (Marjaryasana-Bitilasana) Magyarázat: Ez a póz segít a gerinc rugalmasságának növelésében és a feszültség oldásában. Gyengéden mozgatja a gerincet, ami hasznos lehet a fájdalom csökkentésére. Lépések: Térdelj négykézláb, a csuklók a vállak alatt, a térdek a csípő alatt legyenek. Belégzésre emeld a fejed és a farkcsontod az ég felé, és hagyd, hogy a hasad lesüllyedjen („tehén”). Kilégzésre engedd le a fejed, és kerekítsd a hátad („macska”). 2. Gyermek póz (Balasana) Magyarázat: Ez a póz pihentető, segít nyújtani a gerincet és enyhíteni az alsó hátfájást. Lépések: Ülj a sarkadra, majd hajolj előre, amíg a homlokod a földhöz ér. Nyújtsd ki a karjaid előre, vagy pihentesd őket a tested mellett. 3. Híd póz (Setu Bandhasana) Magyarázat: A híd póz erősíti a hát alsó részét és nyitja a mellkast, ami segíthet a testtartás javításában. Lépések: Feküdj a hátadra, hajlítsd be a térdeid, a lábfejek a csípő szélességében legyenek. Emeld fel a csípőd a földről, miközben a vállaid és a fej a talajon maradnak. 4. Térd a mellkashoz (Apanasana) Magyarázat: Ez a gyakorlat segít a deréktáji fájdalom enyhítésében és a gerinc nyújtásában. Lépések: Feküdj a hátadra, húzd a térdeid a mellkasodhoz. Tartsd meg a térdeid a kezeiddel, és lazítsd el a hátad. 5. Kobra póz (Bhujangasana) Magyarázat: A kobra póz segít erősíteni a hát izmait és javítja a gerinc rugalmasságát. Lépések: Feküdj hasra, a tenyered a vállak alatt. Emeld fel a mellkasod a földről, de a csípőd maradjon lent. 6. See more

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