To form the correct posture and prevent the occurrence of back pain, use the following yoga https://www.julianalucky.com/ poses:
Leaning forward.
They stand up straight, bring their hands back and interlock their fingers into the lock. Take a strong breath, expanding the thoracic region. On exhalation, soften the knees, slightly crouching, and tilt the body from the hips down. The arms are simultaneously raised, keeping them fully extended and without disengaging the palms. The chest should be brought closer to the knees, without straining the muscles of the neck. After taking 5 breaths, return to the starting position.
Dolphin pose.
Get on the mat on all fours, resting your knees and forearms on the floor. The head is lowered between the hands and the pelvis is pushed up, shifting the fulcrum to the feet. The body forms a right angle, with a bend in the hip joints. Hold the position for 5 breaths, then relax.
Reverse Prayer Pose.
They kneel on the mat, lower their buttocks on their heels, taking the most comfortable position. They put their hands behind their back and put their palms together, with the inside facing each other. Fingers point up. Hold the yoga pose for 5 even breaths, then return to the starting position.
Eagle pose.
They stand up straight, raise their right knee up, helping themselves with their hands. The right foot is crossed with the left limb, trying to wrap it around the leg as much as possible and catch on the lower leg. Hands are crossed in front of the face, clasping them at the elbows, wrists and hands. The left leg is slightly bent at the knee and held in position for 5 breaths. Then they stand up straight and repeat the asana with the other leg.
Bow pose.
They lower themselves onto the mat with their stomachs, stretch their arms along the body, grab the ankles with their palms and bend upwards, keeping the balance on the stomach. After 5 breaths, relax.
Cow pose.
They kneel on the mat, lower the buttocks on their heels. The left hand is brought behind the back from the side, the right hand is pulled up and lowered behind the back over the shoulder. They stretch their palms towards each other and interlock their fingers. Bend the chest forward so that the palms do not touch the back. Hold the position for 5 breaths, then change hands.
Needle with thread.
They get on all fours, resting their knees on the floor, and putting their palms forward, beyond their shoulders. Raise the right hand up through the side, turning the body. Then, in a wide amplitude, they lower it down, passing it under the body and twisting the body next to the left side. The right hand should be parallel to the floor or lie on it. The left palm supports the body, remaining extended and placed on the floor in front of the head. Hold this position for 5 breaths, then repeat this yoga pose on the other side.
Crosswise.
They lie on their stomach on the floor, raise their shoulders above the floor and stretch their left arm to the right side, and the right arm to the left. The back of the hand is facing up. The arms should be perpendicular to the body; to increase the stretch, you can move your brushes, stretching your fingers further to the sides. Hold the pose for 5 breaths, then change the cross of the arms.
Regular performance of a complex of asanas will help relieve back pain, strengthen muscles and form a beautiful even posture.