She did this exercise only 1 time in 2 days. Your back has stopped hurting right away! If you have a sharp pain in your back and neck, you have problems with pressure and you often wake up in a dream, these exercises are what you need! This complex is composed of the simplest yoga poses for beginners. Even after the third workout according to this scheme, you will feel how your body has become obedient and your muscles have become stronger. You will become more sleepy and better recover during sleep, your head will become clear, it will become easier to solve pressing problems. Any pain that appears in the lower back and neck will disappear! I did not believe it until I tried to do it myself. Yoga for beginners at homePose for relaxationSit cross-legged, feel how the spine relaxes and lengthens. You can stretch slightly, leaning on crossed legs. Sit in this position for a couple of minutes, breathe as deep and even as possible. This will help you tune in to effective exercise and reduce stress. Lean forward. Sit up and straighten your legs in front of you. Reach slowly to your fingertips. Focus on stretching during exhalation – at this point the tendons and muscles of the legs will be more supple for maximum stretching. Repeat this 5 times. Pose on your knees, spread them shoulder-width apart, hold your hands behind your body. Slowly lean forward, lower your head down completely. In such a relaxed position, spend 3-4 minutes intermittently, breathe deeply and evenly, feel your back relaxing. Twists Place your right hand on your left knee. Lock your left hand behind the body, slowly turn to the left. Turn your head with the body – look to the left. Breathe as deep as possible! Slowly return to the starting position, feel the oblique and lateral muscles of the press and the muscles of the hips stretching. Repeat the same with your right foot. Goddess pose: Lie on your back, bend your knees and put the soles of your feet together. Keep your hands on the sides freely. Breathe evenly, try to stretch your inner thigh muscles and feel it. Stay in that position while you are comfortable – 2 minutes is enough. Feet on the wall Raise your straight legs and place them on the wall. Torso and arms relax. Spend in this position for 3 minutes, inhale the air fully. Try to drive away all unnecessary thoughts from yourself, feel how tense your back and legs are resting. Pose of free wind, Lie on your back, bend your knees, cross your ankles. Hold your knees with your hands and hold them tight. Feel the muscles of your hips and back stretch.