2 Top, exhale, bend forward, put your hands on the front side of your body, inhale again, extend your hands forward to the farthest end, stretch and relax the whole spine completely, hold for 1-2 minutes
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However, if the habitual sedentary, two legged and other wrong body posture and living habits are not changed, this kind of practice can only play a superficial role and can not solve the fundamental problem
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Lie on the cushion surface in banana style, bend your knees close to your hips, lift your hips, translate to the right and fall on the cushion surface, straighten your left leg, then straighten your right leg, put your right foot on your left leg, extend your arms upward, extend your right hand to the left, hold your right wrist in your left hand for 30-60 seconds, and change the teacher’s wechat on the other side to identify the QR code Add a little bit of yoga supplies in the lower left corner.
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Hold arms and bend forward to stand in mountain style
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Open your feet to the same width as your hips, inhale, extend your spine, exhale, bend forward and down, hold your hands together, bend your elbows slightly, relax your hip spine completely, concentrate your consciousness on your lower back, and then relax it
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4
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Not only can’t the back get effective stretching, but the more serious it is
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5
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If the spine can not be extended correctly, then the back muscles attached to the spine can not be really stretched
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According to the principle of antagonistic muscles, if you want to relax your back, you need to tighten your antagonistic abdomen
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Dog down start from hero forward Exhale, straighten your legs and arms backward and upward, enter the downward dog pose, put your hands on the Yoga brick, push your thighs backward, and let the whole spine stretch and relax for 1-2 minutes
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On the basis of double angle twist, put your left hand in the middle of your body to exhale, open your right hand up, start from the waist, turn right, hold for 30-60 seconds, change the other side
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Keep it for 1-2 minutes
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Yoga, we often encounter lower back super tension, even low back pain of the Jia people, some of them through yoga effective relief of pain
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How to solve the problem of “leaning forward / backward, moving forward / laterally” in yoga? 》The second is the wrong way of practice
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1
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But there are also many Jia people who say that after practicing a lot of relaxation actions, the lower back is still very tense
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3
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Why? As for the answer to this question, there are three possible reasons: first, the tension of the lower back is the compensation caused by other reasons, such as pelvic forward tilt
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However, the more people do it, the more painful the waist is
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The extension of the spine is very important for deep relaxation of the back
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Third, it is difficult to change the wrong body posture and living habits
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2
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Yoga practice is usually only one hour
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4
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So, yoga, in the end how to correctly stretch back muscles, deep relaxation of the lower back? These four main points must be mastered: 1
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Double angle twist
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Cooperate with breathing, cooperate with breathing, extend your spine when you inhale, and deepen the exercise range when you exhale
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3
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Finally, I’d like to share 6 yoga moves of deep relaxing waist and back, and pay attention to practice under the premise of following the above 4 main points
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This is very common in yoga practice
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If the problem of pelvic forward tilt is solved, the problem of lower back tension will be solved
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Many yoga practitioners practice yoga in the right position of the body, especially in the practice of forward bending, it is easy to have a round shoulder arched back
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Then, this kind of back extension not only has no effect, but also leads to the problem of low back pain
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Sit and twist your spine, sit and stand on the cushion, bend your knees, put your right foot on the outside of your left hip, put your left foot on the outside of your right hip, inhale and extend your spine, exhale, twist your body to the right, put your right arm on the back of your body, and hold your left arm against your elbow Hold the right thigh for 30-60 seconds, and change the other side 6
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For example, the practice of bending forward can stretch and relax the waist and back very well
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