Yoga Essentials: Benefits of Prone Postures in Yoga

benefits of prone postures in yoga 

In a yoga practice, Prone Postures are one of the transitional movements between one asana and another. It is a position suitable for everyone, both beginners and advanced level yogis: for everyone it is a valid help to relieve tension in the back. Among the muscles most involved: abdominals, shoulders, chest, arms.

The purpose of prone posture in yoga is to lengthen the back, drawing it in the opposite direction of the usual curvature. It benefits the spine, stretching it, and generates heat in the lumbar area; in this way it helps to relieve pain (such as low back pain, sciatica, herniated disc, neck pain) and to improve spinal disorders (such as hyperkyphosis).

It also helps you improve general circulation and, specifically, in the abdominal organs. It also reduces the sense of constipation, flatulence and allows you to regulate the sense of appetite.

That's not all: at the level of the ovaries and uterus, it helps to improve some disorders (such as amenorrhea and dysmenorrhea) and to regularize the menstrual cycle. It also tones and regulates the activity of the thyroid gland and adrenal glands.

Benefits of prone posture in yoga

makes the spine stronger and more flexible
tones the organs of the lower abdomen
stimulates the digestive, reproductive and urinary systems
improves oxygenation and blood circulation
regulates metabolism and balances weight
tones the buttocks
opens the lungs and heart, and stretches the abdomen
helps release stress
relieves sciatica and asthma
improves mood

Always remember to:

    respect your limits, we have already said it but we will never tire of repeating it. Prone postures in yoga are postures that can be held from a few seconds to a few minutes, and it is clear that the longer you hold it, the more benefits you will have. But it is essential not to force yourself. If you feel shaking while holding the position, it means that you are in pain, return to the starting position. Don't be in a hurry, over time you will realize your progress;
    bend backwards as long as your body allows it, so don't push too hard on your arms;
    ensure that the bend curve is uniform along the entire length of the back, relaxing the lower part;
    do not bring your head back, when you are bending, if you feel that you strain yourself; looking ahead is also fine. The important thing is not to contract your neck too much, you risk getting hurt and not getting any benefit.

Once you have returned to the starting position, allow yourself time to relax for a few seconds lying on the mat before proceeding with the practice

Here is a precious advice often dispensed by yoga teachers: if you keep prone posture in yoga for a long time or if you have recently approached yoga, it is very useful to perform a counter position, such as Balasana, the position of the child, which allows you to rebalance and cushion the effort of the lumbar area: among the easiest and most effective yoga positions, Balasana is ideal for achieving maximum relaxation before sleeping. It's really very simple: get your arms and knees on the ground, then slide back, taking you to the edges of the mat. Breathe slowly and very deeply five or more times.

The benefits of the prone posture in yoga, as we have seen, are numerous, but given the stress of some parts of the body, there are some contraindications to be considered. So it is best not to perform prone posture in yoga if:

you're pregnant; in this case, it is better to absolutely avoid pressure in the lumbar area, the area that this position stresses;
if you have pain in your elbows, lower back, shoulders or neck and if you have carpal tunnel syndrome.

Are you ready to give prone posture in yoga a try? Do it now for amazing benefits and incredible results!


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