When your back is particularly uncomfortable, if you use yoga asana to relieve pain, which asana will you think of first? Cat and cow? 90% of GA people choose it! Yes, Maoniu style is really effective, but we have overlooked that in addition to relaxing the tense back, we need to strengthen the deep spine and stabilize the muscles in the back! Such as: erector spinae muscle, multifidus muscle! Today, I share 8 yoga postures, which can not only relax but also strengthen the core and back strength
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People with long-term repeated low back pain must practice more! 01
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Baby style Kneel on your knees and sit back on your heels Enter baby pose and relax your shoulders With breathing, stay 1-2 minutes 02, Sphinx Enter the Sphinx Lie on your stomach with your elbows on the floor Inhale and extend the spine Exhale, tighten the core and lift the chest off the ground With breathing, stay 1-2 minutes 03, cobra style Enter Cobra Inhale and extend the spine upward Bend the elbows with both hands, with the elbows facing inward Exhale and tighten the core Shoulder blade adduction, chest off the ground With breathing, stay 1-2 minutes, sit and stand, remember to twist Enter the sitting position and twist the spine Bend your right leg to the outside of your left thigh Inhale and stretch the spine Exhale, open the chest and turn to the right Stay for 10-12 breaths, change to the other side 05, needle eye type Enter the eye of the needle Lie on your back with legs bent and knees raised Turn the right hip outward and place the back of the right foot on the left thigh Put your hands in front of your left leg Exhale, tighten the core and back to the ground Stay for 10-12 breaths, change to the other side 06, supine beam angle Supine, enter supine beam angle Put a pillow under the lumbar spine Inhale with the soles of your feet facing each other Exhale, hip abduction With breathing, stay 1-2 minutes, step back inclined plate Enter the inclined plate and land on both knees Shoulder aligned wrist, core activated Feel the core and back muscles tighten Stay for 8-10 breaths It is suggested to practice 5-8 times Supine, legs bent into the bridge Pay attention to the knee perpendicular to the heel Exhale, tighten the core and roll the tailbone In turn from the lumbar spine, thoracic spine upward Stay for 8-10 breaths It is suggested to repeat 5-8 times tips: asana 07.08 it is suggested to practice more at ordinary times, because these two asanas can well strengthen the back and core muscle group, the core is strong, the problem of backache can be solved（ The content comes from the Internet, and the copyright belongs to the originator
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