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In the video (Short) I share with you a short timelapse practice of Vinyasa Yoga, with an actual duration of 12 minutes.

This practice, like all the previous ones, is performed respecting the vinyasa system (union of movement with breath), to generate a greater concentration in our breathing, mental calm, elevation of physical energy, warmth and flexibility.

The vinyasa system promotes that the practice is more dynamic because whenever we perform a movement, this is linked to the inhalation or exhalation, and this generates a greater concentration on our breathing during the postures that are practiced.

Sequence to relieve low back pain

In the sequence, the base of each of the postures during the first few minutes is Marjaryasana or the well-known Contented/Angry Cat posture.

In this posture, we do not make permanence, as we can see in the video, but the spine is mobilized with the inhalation arching the spine as the image above (left side) and during the exhalation curving it as the image above (right side).

In the video when we do this posture in the center, I repeated it 10 times (10 breaths), but when I do it laterally I only repeat it 5 times (5 breaths).

In this way we progressively deepen the mobilization of the spine, warming up the muscles that surround it and lubricating it to gain mobility in it. One of the reasons why our back hurts so much is because we do not mobilize it enough and neither do we strengthen it, so this first sequence is intended to first relax the muscles so that we can relieve the pain. In later publications, we will talk about postures to strengthen.

Also at the end of the sequence of postures (asanas in Sanskrit) that mobilize, stretch and relax the muscles of the back, sides and buttocks, we close the practice with a twist of the spine and rest for 5 minutes in Savasana.

I hope you enjoy it, if you want to start practicing yoga, do not hesitate to write me, I remain at your service.

Previously, in the sequence of images shown are the postures performed during this video, presented in the chronological order of the practice:

If you would like to replicate the practice, keep in mind that each posture (where I stayed a few seconds in the video), have a standard duration of 5 full breaths. And when you finish the practice, you should rest at least 5 minutes completely lying on the floor, without moving and with eyes closed.

You could also increase this number of breaths to double (10 breaths) if you consider necessary to stay longer, but it is important that ALL have the same duration of permanence, to perform a balanced practice.

Cuéntame un poco más:

¿Pudiste hacer esta práctica o te interesaría aprender más sobre Yoga para principiantes en mis clases Online?

Tell me a little more:

Were you able to do this practice or would you be interested in learning more about Yoga for beginners in my Online classes?