Low back pain is one of the most common symptoms in the contemporary population.
Low back pain is no longer the exclusive disease of the elderly. Due to work pressure, study pressure, and life pressure, people with low back pain are also becoming younger.
Low back pain not only affects people's lives and reduces work efficiency, but it is also likely to evolve into lumbar disc herniation in severe cases! !
Today I will share with you a group of yoga asanas to relieve back pain and improve posture. Let’s learn together!
1 baby pose
· Kneel and stand on the mat with your feet together;
· Keep big toe close, legs close together, buttocks toward heel;
· Lean forward, keep your abdomen close to your thighs, touch your forehead and relax your neck;
· Stretch your arms forward with both hands, palms close to the ground;
· Hold for 10-15 breaths.
2 Cat cow pose
· Kneeling at four corners, with hands and knees open and hip-width apart;
· Keep the instep, calf, and knees on the ground, spread your hands and five fingers, and compact the ground;
· Exhale, arch back with chest and back as far as possible upwards, in an arc shape;
· Inhale, raise your head, straighten your chest, hips up, and your abdomen tighten and sink;
· Repeat the action 10-15 times to keep breathing evenly.
3 Down Dog
· Enter in a kneeling position with all four feet, hands and shoulders hip-width apart;
· Exhale, step on your heels and hips upwards;
· Push the sitting bones to the highest point and tighten the thigh muscles;
· Open palms wide and press down;
· Form the body into an inverted "V" shape and hold for 10-15 breaths.
4 Standing forward bend
· Stand in mountain style with your feet slightly apart and your hands at your sides;
· With the hip as the midpoint, bend the upper body forward and downward;
· Keep your back straight, extend the spine, and retract your abdomen;
· Keep your abdomen as close to your thighs as possible, with your hands on the ground;
· Relax your head naturally and keep for 10-15 breaths.
· Lie on your stomach with your legs straight and close together, with your hands at your sides naturally;
· Bend your elbows and place your palms down on the ground on both sides of your head;
· Inhale, lift the upper body off the ground, and place your forearms flat on the ground for support;
· Hold for 10-15 breaths, and slowly return to the original posture.
· Lie on your back with your knees together, bend your knees, and keep your thighs as close to your abdomen as possible;
· Embrace your legs with both hands, sink your shoulders, and keep your back close to the ground;
· Slowly shake the body left and right, massage the entire back;
· Do dynamic exercises for 1-2 minutes to keep breathing evenly.
7 Needle eye
· Lie on your back with your knees bent and your heels close to your hips;
· Abduct the left knee and place the left foot on the right thigh;
· Hold the right leg with both hands, breathing slowly deepens;
· Keep for 8-10 breaths and repeat the exercise on the other side.
8 Supine spinal twist
· Lie on your back with your knees flexed and your thighs as close to your abdomen as possible;
· Turn your knees to the right, keep your shoulders close to the ground, and close your shoulder blades;
· Turn your head to the left, press your left ear against the ground, and press the outside of your left knee with your right hand;
· Keep for 10-15 breaths and repeat the exercise on the other side.
Practicing this group of yoga asanas can activate the muscles of the back and back, and effectively improve back pain. In addition, you need to pay attention to daily life habits. Try not to sit for a long time and maintain the correct posture to prevent back pain more effectively!
Yoga wear recommened
3/4 Yoga Pants Mesh Capri Pants