Add the teacher’s wechat circle of friends to watch the teacher ~ in the yoga class, the teacher has always stressed, “don’t bow your back, don’t bow your back!” The teacher told you not to bow your back, not only because the posture is not done in place, but because your spine has been seriously squeezed! Teachers love you.
Bow your back again! The waist is about to “break”.
When we bend over in the bow, let’s see what changes have taken place in the spine: it is obvious that the intervertebral disc will move, be squeezed, rotate and so on with the movement of the body.
If it exceeds a certain range, for a long time, intervertebral disc herniation will be formed! This is why many activities that squeeze the lumbar spine or sedentary can lead to lumbar disc herniation.
Causes of bow back in asana 1 A typical example of stiff body and limited joint movement is forward flexion: in class, when doing standing forward flexion, beginners will see the following two situations.
Which one are you? Left: the back of the thigh is relatively tight, limiting the forward rotation of the hip joint and squeezing the lumbar spine and sacrum.
Right: the back of the thigh is relatively loose, but the arched back does not fully rotate the pelvis, bringing pressure to the sacrum area.
2 Abdominal strength is insufficient, lumbar compensatory boat is a typical example: when abdominal strength is insufficient, it will bow back.
3.
A very useful way to deal with the situation of arched back is to bend the knee.
Whether in forward flexion or boat, you can bend the knee and give priority to the rotation of the pelvis to reduce the pressure on the lumbar spine and sacrum.
How to avoid squeezing the lumbar spine in life? Don’t bow your back! Remind again! For example, in the following figure, when lifting heavy objects, you must close your abdomen and keep your legs stable! Here are some supine twisting postures that can regulate the spine when lying down.
Many yoga classes end with supine twisting, and then do the body straightening pose.
Don’t underestimate this simple pose.
It has a good relaxing and relieving effect on the spine.
Supine twist supine, spread out your arms, put your palms close to the ground, close your legs together, lift your right foot, put your heel on the toe of your left foot, take the spine as the axis, and rotate your legs to the right as you exhale, twist your head to the left, stay and return to the right foot as you inhale.
There are 6 different ways to do the other side supine torsion in the same way (ex means exhale, in means inhale).
Type 1: change the direction of the legs, type 2: change the direction of the hands, type 3: press the knees with hands, type 4: separate and close the knees, type 5: keep the knees away from the chest, separate and close together, type 6: separate the knees, and press the knees with hands for supine torsion.
It is better to keep it for 1 minute or more.
Remember, don’t bow your back when practicing! At the same time, bring such awareness into life.
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