Читать книгу The Yoga Back Book: The Gentle Yet Effective Way to Spinal Health - Stella Weller - Страница 22

When you lie down, you relieve your spine of much of your body weight. This reduces compression on the discs. Experiment with lying positions to find those that are most restful for you.

Lie either on your back (supine) or on your side. Avoid lying on your abdomen (prone), as it places unnecessary strain on your lower spine. When you do have to lie prone, however, place a small pillow or cushion under your hips. It will prevent exaggeration of the spinal arch and reduce tension of the back muscles.

In the supine position, you can bend your knees and rest the soles of your feet flat on the surface on which you are lying. You may experiment with inserting a large cushion, pillow or bolster under the bent knees (Fig. 15). This is a very relaxing position for the back – one recommended by many orthopaedic specialists.

Fig. 15. Good posture in lying

I sometimes lie in a similar position, but with my knees together and bent, soles flat on the mat or sofa or bed, and feet about the hip-width apart. I find this easier to maintain for a longer time than if the knees were apart.

To counteract neck strain resulting from too much looking downwards, try rolling a towel, like a sausage, and putting it under your neck as you lie on your back for half-an-hour or so. You may also arrange the rolled towel like a collar to prevent your head from rolling to the side.

Consider using a feather or kapok pillow, which moulds itself to the contour of the head and neck while giving support and promoting relaxation. A foam pillow, by contrast, has recoil which tends to produce a certain amount of neck tension.

Your mattress should be firm yet able to conform to your body’s contours without sagging.

When lying on your side, place a small pillow or cushion between your knees to prevent your hips from rotating and your spine from twisting. Both legs, or only the top one, may be bent for maximum comfort (Fig. 16).

Fig. 16. Good posture in lying