Yoga asanas sentados! e para dor nas costas com vídeo!

O livro anatomia do yoga traz um capítulo de asanas sentados, veja alguns:

veja o vídeo como fazer:

https://www.youtube.com/watch?v=I9ffmSpvbLI

Paschimottanasana

West (Back) Stretching

POS-chee-moh-tan-AHS-anna

pascha = behind, after, later, westward; uttana = intense stretch

The back of the body is referred to as west because of the traditional practice of facing the rising sun when performing morning worship. Compare with purvottanasana, a stretch for the front of the body (purva = in front, before, eastward).

Janu Sirsasana

Head-to-Knee Pose

JAH-new shear-SHAHS-anna

janu = knee; shiras = to touch with the head

Parivrtta Janu Sirsasana

Revolved Head-to-Knee Pose

par-ee-vrt-tah JAH-new shear-SHAHS-anna

parivrtta = turning, rolling; janu = knee; shiras = to touch with the head

Upavistha Konasana

Seated Wide-Angle Pose

oo-pah-VEESH-tah cone-AHS-anna

upavistha = seated; kona = angle

Baddha Konasana

Bound Angle Pose

BAH-dah cone-AHS-anna

baddha = bound; kona = angle

Kurmasana

Turtle Pose

koor-MAHS-anna

kurma = tortoise, turtle

Ardha Matsyendrasana

Half Lord of the Fishes Pose

ARD-hah MOTS-yen-DRAHS-anna

ardha = half; matsya = fish; indra = ruler, lord Sage Matsyenda was a renowned teacher of yoga who, according to legend, developed this pose.

Gomukhasana

Cow-Faced Pose

go-moo-KAHS-anna

go = cow; mukha = face

Hanumanasana

Monkey Pose

ha-new-mahn-AHS-anna

hanumat = having large jaws; a monkey chief

Hanuman was the semidivine chief of an army of monkeys who served the god Rama. As told in the Hindu epic Ramayana through the oral tradition, Hanuman once jumped in a single stride the distance between Southern India and (Sri) Lanka. This split-leg pose mimics his famous leap.

Navasana

Boat Pose

nah-VAHS-anna

nava = boat

Virasana

Hero’s Posture

veer-AHS-anna

vira = man, hero, chief

Child’s Pose

bah-LAHS-anna

bala = young, childish, not fully grown or developed

Supta Virasana

Reclining Hero Pose

soup-tah veer-AHS-anna

supta = reclining, lain down to sleep; vira = a brave or eminent man, hero, chief

Ustrasana

Camel Pose

oosh-TRAHS-anna

ustra = camel

Eka Pada Rajakapotasana

One-Legged Royal Pigeon Pose

eh-KAH pah-DAH rah-JAH-cop-poh-TAHS-anna

eka = one; pada = foot, leg; raja = king, royal; kapota = dove, pigeon

Parighasana

Gate-Latch Pose

par-ee-GOSS-anna

parigha = an iron bar used for locking a gate

Simhasana

Lion Pose

sim-HAHS-anna

simha = lion