Sit for a long time and hurt your waist? This yoga sequence is very effective in relieving low back pain!

back pain yoga tips


As the saying goes, sitting for a long time hurts the waist. If sitting still for a long time, it will cause the muscles of the lower back to become more and more rigid, and even cause a series of problems such as pain...
incorrect sitting way


Why does sitting for a long time produce low back pain?
Incorrect sitting posture, excessive pressure on the lumbar spine
Insufficient movement of the waist, too rigid back muscles
Insufficient core strength to protect the lumbar spine
Poor blood circulation, blockage of meridians, pain is blocked
correct sitting


How to relieve and improve back pain?
Adjust sitting posture to avoid sedentary sitting
Strengthen core exercises and protect the lumbar spine
Relax and stretch tight back muscles
Insist on yoga practice to relieve sedentary discomfort
yoga stretching
Let’s share with you a set of yoga animation sequences, which relax the muscles of the lower back and relieve back pain very effective!

1. Standing forward bending
forward bend
Standing with feet together, spine extended
Exhale, bend your back straight, sit bones up
Hold your elbows with your hands and relax naturally
Keep for 5-8 breaths, get up and restore

2. Low lunge
Low lunge
Stand forward and bend your hands on both sides of your feet
Withdraw your left foot and take a big step back, keeping your knees and insteps on the ground
Right calf vertical, chest raised, shoulders relaxed
Keep 5-8 breaths, change to the opposite side of the exercise

3. Cat and cow pose
Cat and cow pose
Kneeling with four corners, hands directly under the shoulders
The knees are directly below the hips, and the back of the calves are on the ground
Inhale, raise your head and lift your chest, tilt your tailbone up
Exhale, bow your head and arch your back, curl your tailbone down
Controlled flow of the spine
With breathing, dynamic exercises 10 groups

4. Swan style
Swan style
Bend your right knee and put the back of your right leg on the ground
Straighten the left leg back and keep the back of the knee on the ground
Inhale and extend the spine upward, exhale and sink the hip
Keep 5-8 breaths, change to the opposite side of the exercise

5. Sphinx

sphinx
Lie on your stomach, put your hands on both sides of your chest, clamp your elbows inside
Inhale and lift up the chest cavity, bending the body slightly
Straighten your arms forward, with your forearms on the ground, shoulder-width apart
Inhale to extend the lumbar spine, and exhale to relax your shoulders
Press the back of your calf and instep and hold for 5-8 breaths

6. sit and bend forward
sit and bend forward
Sitting in cane position with legs straight forward and feet together
Inhale, raise your arms and stretch your waist up
Exhale and rotate the pelvis, bending forward
Grasp the foot or calf with both hands, press the base of the thigh down
Relax your back and hold for 5-8 breaths

7. Seated spinal twist
Seated spinal twist
Sit up, bend your knees and place your right foot on the outside of your left thigh
Place the left foot on the outside of the right thigh, and evenly compact the seat bones
Inhale, raise your arm and extend your spine upward
Exhale, twist your body to the left, and hold your left hand back on the ground
Bend the elbow of the right hand, the outer side of the forearm and the outer side of the knee are mutually
Keep 5-8 breaths, change to the opposite side of the exercise

8. Supine needle eye style
Supine needle eye style
Lie on your back with your knees bent and your heels close to your hips
Abduct the right knee and place the right foot on the left thigh
Hold the left leg with both hands, exhale slowly and deepen
Keep 5-8 breaths, change to the opposite side of the exercise

9. supine spinal twist
supine spinal twist
Lie on your back, raise your hands on the side, bend your elbows, and your forearms up
Inhale to extend the spine, exhale, bend the left knee
Twist your body to the right and place your left foot on the outside of your right leg
Turn your head and look at the left side, let the spine twist
Keep 5-8 breaths, change to the opposite side of the exercise

10. Happy baby
Happy baby
Lie on your back with your knees bent and your thighs close to your abdomen
Grasp your ankles upwards from the inside of your legs with both hands
Inhale and extend, exhale and grasp the feet deeper
Keep your hips pressed down for 5-8 breaths

(END)

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