Because modern people are sedentary and prone to poor posture for a long time, most people’s lumbar muscles are more or less stiff, tense, painful and weak.
This will not only cause sub-health pain in the low back, but also lead to serious problems such as lumbar disc herniation after a long time.
Therefore, to practice yoga, whether in private classes, public courses, or self-practice, relaxing the psoas is an important part of the practice content.
So, how to effectively relax the psoas muscles when practicing yoga? Today, let’s share a set of actions to relax the lumbar muscles.
Remember to collect them! Action 1: in the upright posture, relax the psoas with consciousness, lie on your back on the cushion, with your feet slightly larger than your hips, put your right hand on the lower back, and put your left hand on the abdomen, concentrate your consciousness on the psoas, inhale deeply and exhale slowly, and try to relax your psoas with each exhalation.
Repeat the exercise for 3-5 minutes.
Action 2: lie on your back and bend your knees, relax the psoas, and also focus your consciousness on the psoas and bend your right knee, Relax 10-20 breaths, change left leg, relax 10-20 breaths, bend both knees at the same time, relax 10-20 breaths, finally lie on your back, relax 10-20 breaths again, and feel your whole psoas muscle relax and lengthen.
3: lie on your back, bend both knees, keep your feet as wide as your hips, close to the vertical cushion surface of your lower leg at the hip, put the Yoga brick under the sacrum, and lift your right leg up, Fight your right leg with both hands for 2-3 breaths, then straighten your right leg and keep it for 1-2 minutes.
Repeat the exercise on the other side.
4: on the basis of action 3, straighten your legs in turn and keep it for 1-2 minutes.
Action 5: stand in mountain pose, open your feet at an appropriate distance, turn your right foot outward 90 degrees, slightly buckle your left foot, turn your hip to the right, exhale with your hands on your hips and bend your right knee, Vertical cushion surface of the right leg lift the left hand up over the head, exhale to the right, keep 5-8 breaths, and change to the other side.
Action 6: stand in mountain pose, take a big step backward with the left foot, place the Yoga brick on the left thigh on the vertical cushion surface of the left thigh, resist 2-3 breaths, extend the left leg backward, and keep both hands on the right thigh for 1-2 minutes, Raise your left hand over your head with your hands on your hips, exhale, bend to the right for 1-2 minutes, and repeat the other side action 7: lie on the right side on the cushion surface, put your head on your arms, bend your knees, keep your thighs perpendicular to your body, extend your left leg backward, keep your left foot close to your hips, and hold the instep or ankle of your left foot with your left hand for 1-2 minutes, Change the other side action 8: lie on your back on the cushion surface, bend your right knee, put your hands at the midpoint of the connecting line between the navel and the iliac crest, find the psoas muscle downward, press the psoas muscle, and lift your right leg.
If the pressing position is tightened, it means that the position of the psoas muscle is found to be correct, and then put down your right leg.
During self-practice, you can put the fascia ball at the position of the psoas muscle and press it with a small dumbbell, Self relaxation if it’s yoga, the teacher can directly relax the psoas muscles by hand for 2-3 minutes on the left and right sides, or relax for a longer time according to the situation.
Action 9: lie prone on the cushion surface, put the rolled up blanket under the thigh, rotate the pelvis backward, keep 5-8 breaths, rotate the pelvis forward, and keep 5-8 breaths.
You can practice repeatedly.
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