When practicing yoga, we all know that the back bending movement is very beautiful and has many functions.
It can not only adjust the round shoulder and hunchback, but also improve temperament and mood.
Master Iyengar once said, “just keep your armpits open and you won’t be depressed anymore.”.
Although the action of scoliosis is good, in real life, there is such a kind of people who can’t do the action of scoliosis, that is, the people with thickened ligamentum flavum and narrow spinal canal shown in the above figure.
For example, the common backward bending wheel, camel, pigeon and so on in yoga.
People with narrow spinal canal should not do it as far as possible, which will aggravate the symptoms.
Therefore, when practicing yoga, if you have physical pain, you must communicate with the teacher in advance, and don’t follow the TV and computer at will.
Well, today I also share a set of Yoga actions for physiotherapy of spinal stenosis for your reference.
A set of Yoga actions for physiotherapy of narrow spinal canal 1: kneel and stand on the cushion, with legs slightly wider than shoulders, bend forward, put both hands naturally on both sides of the head, extend and relax the spine, and maintain 5-8 breathing actions 2: kneel and stand on the cushion, with legs and shoulders the same width as hips, arms and thighs perpendicular to the cushion, enter the four legged kneeling position, inhale, extend and exhale the spine, Rotate the pelvis backward, arch up the spine one by one, inhale, return to the neutral position, and repeat 8-10 groups of actions 3: kneel on four feet, take a big step backward to exhale the right foot, slightly close the core and keep 5-8 breaths.
If you can change the other side, keep your feet close together and keep 5-8 breaths.
Pay attention not to collapse your waist.
Action 4: kneel on four feet, bend your knees backward and upward on your hips, and straighten your arms, Extend the spine and then slowly straighten the knee.
If the knee is not straight, you can keep slightly flexing your knees and stay for 5-8 breathing movements 5: stand against the wall, separate your feet with the same width as the hip, inhale at the highest point of the sacrum and thoracic vertebra and the back of your head against the wall, extend the spine, exhale, slightly retract the core, bend your elbows, keep your forearms parallel to the ground, and your forearms close to the midline of the body, Keep 5-8 breathing movements 6: slowly bend your knees down on the basis of action 5, keep your back against the wall, and keep your feet a small step forward.
Stay for 5-8 breaths.
If you can, lower them a little, and your thighs are parallel to the ground.
Action 7: stand in mountain style, with your feet shoulder width apart, slightly bend your knees, keep your spine neutral, bend forward and exhale, Close the core slowly and control the arch back upward to restore to the mountain pose, and repeat 5-8 groups of actions 8: lie on your back on the cushion surface, bend your knees close to your abdomen, hold the outside of your knees with both hands, keep 5-8 breaths, straighten your right leg, stay 5-8 breaths, inhale, restore, exhale, and change the other side ▼ teacher wechat ▼▼ select yoga products in the lower left corner of the recommended point for good lessons and good things in the near future..
