What are the yoga asanas that can relieve low back pain?

Yoga is a fitness exercise that modern people, especially modern women, are very fond of, and many movements have obvious effects on relieving fatigue and relieving waist pain.

If you have back pain, gua sha is quite good, it can remove the dampness of your body.

Cat stretching is the most suitable and the easiest.

Today I will introduce you to a few yoga movements, which you adhere to every day, which can effectively relieve low back pain steps.

Cobra pose. Arms are stretched out, upper body off the ground, eyes looking straight ahead; Leave on for 1-3 minutes.

If you are bored during these three minutes, you can also twist your head to relieve your neck pain.

This action is very effective in relieving low back pain, and it is very comfortable to do often.

Cat style, dog style.

Repeat the two movements ten times, holding five breaths after each positioning.

It's a very comfortable movement, and it's also a movement that I do often.

The bridge style is very stretched at a glance at this action, isn't it?

It's going to be a little hard at first, and you can spread your knees a little wider.

The body is lifted upwards as much as possible, in an arch shape.

If you don't use the text, look at the picture and insist on 1-3 minutes each time.

Shoemaker pose 1, let the soles of the feet touch, bend the knees to relax, and try to get as close to the ground as possible (don't force it, otherwise it will hurt); 2. Put your hands on your feet and stretch your whole body in front of you.

3. Hold for 1-3 minutes.

It not only relieves the lower back, but also stretches the pelvis.

Not much to say about the support type, the picture above, a formal support, a back support.

Leave on for 1-3 minutes.

Tree pose 1, stand naturally with a straight back; 2. Put your right foot on the inside of your left leg; 3. Raise your hands upwards and straighten them, with your fingertips together and upwards; 4. After holding for 10 breaths, change your feet.

This movement is very simple and practical, pay attention to the whole body to stand upright and feel the stretch of your body.

Up, up a little more.

Spinal twisting.

1. Put the left leg on the right hip, and the right foot crosses the left knee, so that the right foot is placed in front of the left knee; Straighten your spine and sit upright. 2. Inhale, raise your arms sideways, and stretch your spine. Exhale, twist your abdomen, shoulders, and head to the right side; Breathe normally and keep your eyes fixed on the right back side.

3. Special attention: When rotating, the spine should be kept straight and balanced.

Basic yoga stretches are all available to relieve body aches and pains

When doing the action.

Be careful not to force yourself to do it in place.

Stretching within the range of ability,.When an action is done, it ends.

You feel like your waist is relaxed.

Very comfortable time.

That's the action.

It's usually the one that looks like a cat lying there.

The action of the concave waist can soothe the waist

Yes, start with some waist twists and stretches, and then slowly do some forward and backward bends to relieve low back pain. Don't limit yourself to the beginning and breathe smoothly.

Just use our waist support, easy to get rid of low back pain, taobao has for sale.

The study, done by West Virginia University in the United States, was published in the September issue of the journal Spine. The researchers divided 90 people aged 23 to 66 years with mild or moderate chronic low back pain into two groups for testing.

Over a 6-month period, one group did yoga practices each lasting 90 minutes twice a week, while the other group continued to receive their ongoing medications** or medical care.

Six months later, the researchers administered questionnaires to both groups of patients. The results showed that the proportion of patients in the yoga group who had reduced pain and improved physical function was higher than that in the control group.

What to do with back pain? Women practicing these three sets of yoga poses can relieve low back pain.

In my teaching experience, there are several questions that need to be clarified to determine your pain.

But it's not about asanas, yoga is just about triggering potential problems in your body.

First of all, you have to know your body first, and the waist stiffness you said first refines this problem:

1. Is your body congenitally soft or stiff?

2. Whether your pelvis is tilted forward or backward.

3. Do you have a precursor to lumbar muscle strain or lumbar disc herniation?

3. Understand the above questions in order to determine the source of your pain.

Sports can bring sports injuries, but don't mistake it for sports, the real injuries are caused by incorrect practice!

If you really want to solve this problem, it is recommended that you go to a local professional yoga studio to practice.

Hope it helps!

namaste!

Addendum: I saw that the upstairs said that the practice of waist softness should be warmed up, and the buttocks should be clamped. . . etc. (I will only focus on these two points).

1. Waist soft exercises.

Takeaway: Open the thoracic spine.

Myth: Buttocks clamping.

My body belongs to the waist and is very flexible, but because it is so good, I injured my waist in the years I practiced by myself, and later I learned that the backward bending exercise is more about practicing the opening of the thoracic spine rather than the lumbar spine. The general population tends to have less flexibility in the thoracic spine than in the lumbar spine.

In addition, in any asana that bends backwards, do not clamp the buttocks, especially for people with poor sacroiliac joints, do not increase the burden on the body, try to pinch the buttocks as little as possible in yoga practice, and be careful of constipation.

2. Warm-up practice of yoga.

Takeaway: Wake up the body.

Myth: Leg press, infinite opening of the body.

The warm-up before the start of yoga asanas is a must, stiff body injuries come faster, but warm-up is only to wake up the tired body of the day, not to pull the legs at the beginning, pull this and that... That's how strains often come. Yoga is a balance of strength and flexibility, and stretching involves tightening some muscles to protect joints and other connective tissues.

Leaning back is easy to hurt the waist You better find a teacher to guide me I can only tell you Clamp your hips when you lean back This will be better Don't just force your waist It's easy to lose your waist.

If you want to have a soft waist, you can try to press the legs together, don't bend, bend down, hug the calves with your arms, try to keep your body close to the calves, take your time, cooperate with breathing, you can be better, of course, you can also sit down and do this action.

This is just the basic movement, the practice will have a certain effect, but it will not be immediate, and the waist is still a little strong.

Don't be in a hurry, it will be very troublesome to hurt your waist, you can simply tell you like this, and then discuss it if you have a problem

It's just an individual who takes the course, and as for whether it's your business or not, I don't explain what some people say, whether it's a mistake or a mistake.

Xinzhou Aoret1 I think this opinion is quite pertinent You can try to take a few lessons so that you will understand What you say is always not fully expressed gn Think about it yourself After all, other people's opinions are just opinions.

If you don't usually do how to exercise, I recommend exercising for a period of time before taking a yoga class, because the human body does not exercise the ability of muscles to protect the spine is poor, if you don't understand the technical essentials, you will be injured, remember not to ask yourself and the coach to do the same action, your own ability can be. Usually take more waist and abdominal classes or aerobics.

Personally, I think it's not too hard, your waist is very hard, don't come up and make a big move, it's easy to strain, do more stretching and soft exercises.

Let's see if this helps you.

To practice yoga, you must first warm up for half an hour, otherwise the gains outweigh the losses.