When your back is particularly uncomfortable, if you are asked to use yoga asana to relieve pain, which posture will you think of first? Cattle style? 90% of Ghanaians choose it! Yes, Cattle Pose is really effective, but we have neglected one point.
In addition to relaxing the tense back, we need to strengthen the deep spine stabilization muscle group in the back! Such as: erector spine muscle, multifidus muscle! Today, Xiaobian shared 8 yoga postures, which can relax and strengthen the core and back strength.
People who have repeated back pain for a long time must practice more! 01.
Baby pose.
Kneel on both knees and sit back on the heels.
Enter baby pose, relax your shoulders.
Stay for 1-2 minutes with breathing.
02.
Sphinx pose.
Enter Sphinx pose.
Lie on your back with your elbows on the ground.
Inhale, extend the spine.
Exhale, tighten the core, chest off the ground.
Stay for 1-2 minutes with breathing.
03.
Cobra pose.
Enter Cobra pose.
Inhale, Extend the spine upward.
Bend the elbows with both hands, align the elbows inward.
Exhale, tighten the core, adduce the shoulder blades, and lift the chest off the ground.
Stay for 1-2 minutes with breathing.
04.
Twist the sitting spine.
Enter the sitting spine twist.
Bend the right leg to the outside of the left thigh.
Inhale, stretch the spine.
Exhale, open the chest and twist to the right.
Hold 10-12 breaths for the other side 05.
Enter the eye of the needle.
Lie on your back, Bend the knees and lift up.
Turn the right hip outward and put the back of the right foot on the left thigh.
Put your hands on the front of the left calf.
Exhale, tighten the core, and the back of the waist to the ground.
Stay for 10-12 breaths, and change to the other side 06, supine beam angle.
Supine, enter the supine beam angle.
Place the pillow under the lumbar spine.
Inhale, the palm of the foot is opposite.
Exhale, the hips are outward and extended.
Cooperate with the breath, stay for 1-2 minutes 07, step back the oblique plate.
Enter the oblique plate, The knees should be on the ground.
The shoulders should be aligned with the wrists, and the core should be started.
Feel the core and back muscles tighten.
Hold 8-10 breaths for one time.
It is recommended to practice 5-8 times.
08.
Bridge.
Lie on your back, and bend your knees into bridge.
Pay attention to the knee perpendicular to the heel.
Exhale, and tighten the core and tailbone.
From the lumbar spine and thoracic spine upward.
Hold 8-10 breaths for one time.
It is recommended to repeat the exercise for 5-8 times.
Tips: posture 07.08 It is recommended to practice more at ordinary times, Because these two postures can strengthen the back and core muscle groups very well, and the core is strong, and the problem of backache can be solved! I am Meimei, pay attention to me, share free courses for you, and make progress together!.
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