Why do you have backache after practicing yoga?
1, I haven't exercised for a long time, so I can't adapt.
If you don't exercise for a long time, exercise immediately. Your muscles haven't adapted yet, and you may have backache. For example, some people have just started practicing yoga, and their whole body hurts for a week. Don't worry too much, it will be all right in a moment. This is divided into two situations:
(1) I didn't exercise before, but I practiced yoga for too long, which exceeded your load and caused temporary muscle pain.
(2) Because I haven't done stretching exercise before, my ligaments are stiff and I overstretch during practice. Cause muscle pain.
Note: Don't overstretch your muscles even if you are not a person who lacked exercise before. You will overstretch your body when you exercise. I'm afraid you'll unconsciously relax your body ligaments. Instead, it's easy to hurt here and there all day.
2. After training, the strength of bending abdominal core muscles is not enough.
If you don't have enough strength in the core muscles of your abdomen when you do the backward pose with yoga, most of your body weight will be borne by your lumbar spine. For example, the crescent moon, sloping plate and peak in the worship of back bending are basically based on the cooperation of the abdomen, so if there is no strength in the abdomen, it will be particularly tiring to do two groups, and it will also cause backache.
Therefore, while doing yoga exercises, we should learn to properly strengthen the strength of abdominal muscles, such as doing more abdominal muscle training projects such as belly rolling and flat support, and eating more muscle-building foods such as protein powder and beef.
3. Don't pay attention to the extension of the lumbar spine after practicing the flexion pose.
Yoga backbending is basically done by our spine, and 70% backbending occurs in our lumbar spine. Therefore, if you don't pay attention to the extension of the lumbar spine, it is most likely to produce pressure and pain.
For example, in the back bend, we can imagine our spine as a part of a complete circle, so the spine should stretch evenly, just like a round wheel. If the arc is more uniform, the pressure will be less. On the contrary, if there is an inflection point on the arc, just like turning the arc into a polyline, then the inflection point will produce great pressure and cause pain. Therefore, when we do the back bending pose of yoga, we should stretch the spine as evenly as possible, instead of starting the back bending directly from the lumbar spine.
So back bending is a yoga practice that is easy to get hurt. When practicing back bends, be sure not to rush for success. You should practice step by step and scientifically. Don't blindly pursue the degree of posture extension. It should be based on the current acceptable level of the body.
4. After training, the bent hip muscles are tense.
When we practice yoga, we often feel muscle tension. The tension of hip muscles will directly put pressure on the lumbar spine, which will lead to backache in the long run. This is mainly determined by the physiological structure of gluteus maximus. The contraction of gluteus maximus will cause the thigh bone to rotate outward, thus squeezing the sacrum and coccyx, and then exerting pressure on the lumbar spine.
Therefore, when doing back flexion exercises, we should try to relax the gluteus maximus, and don't over-tighten the gluteus maximus. We can also relax by tapping the gluteus maximus before practice.
Do yoga to relieve low back pain like this.
After practicing yoga, low back pain can be stretched and relaxed through some simple actions, thus alleviating the symptoms of low back pain.
1, iceberg type
Stand up straight and sit cross-legged Inhale for 3 seconds, then straighten your arms to the left and right, palms up, and lift them from the side to the top of your head. Exhale for 3 seconds, twist your upper body 90 degrees to the right and hold your breath for 6 seconds. Then inhale for 3 seconds and turn your upper body back to its original position. Exhale for 2 seconds, palms down, arms from the top of your head to your sides.
2. Hand-lift type
Stand with your feet together, or half a foot apart, put your hands in front of your body and relax. Inhale for 3 seconds, lift your arms up too much, and hold on with your hands. Tilt your head back slightly, look up at your hands and pause for 6 seconds. There is no need to hold your breath. Open your arms at shoulder height and stop for 6 seconds. Inhale for 3 seconds, return to the position where your hands are inserted too much, and pause for 3 seconds. Exhale for 3 seconds, lower your arm and return to the starting position. Repeat 5 times.
3. Five-point support method
Lie on your back, bend your elbows and knees on both sides, support your head, feet and elbows at five points, and bend your waist hard (palm and waist). Repeatedly (according to personal physique, it is advisable not to be tired).
4. Three-point support method
After five-point support exercise, the waist muscle strength is good. You can put your arms on your chest, support your head and feet at three points, exert strength on your waist, and arch repeatedly (see five points for the amount of exercise).
5. Four-point support method
That is to say, on the basis of the former, with the support of four hands and feet, the arch bridge movement is repeated (see five-point support for the amount of exercise).
6. Cat stretching
After kneeling at a 90-degree angle between the calf and thigh, the front arch of the upper body is parallel to the ground, the hands are perpendicular to the ground, and the latter hand is raised and straightened, at the same height as the shoulder. Inhale, hold your head as high as possible and straighten your spine. Expand the abdomen as completely as possible, inhale as much air as possible into the lungs, and hold your breath for 6 seconds. Exhale, hang your head (not too low), arch and stretch your spine for 6 seconds.
7.hare style
Kneel at a 90-degree angle between the calf and thigh, keep the upper body straight, lift your arms up when inhaling, then bend forward, lift your hips, and keep your arms and head in a straight line with your torso until your hands can lie flat on the ground and your forehead touches the ground. After a few seconds, the forehead is slightly raised and held for a few minutes. Then inhale gradually, straighten your upper body and return to the starting position.
8. Waist rotation
Stand with your feet shoulder width apart, with your hands akimbo, rotate your waist clockwise and counterclockwise 1 time, and then rotate it alternately from small to large for 8 times.
9. Hold your head high and stretch your arms.
In prone position, keep your upper limbs close to both sides of the trunk, hold your head up and hold your chest, and repeat several times.
10, straighten your legs.
The basic posture is the same as before, hold your head up and chest out, and repeat it many times.
1 1. Raise your head and lift your legs (swallow style)
The basic posture is the same as before, the bed is placed on the abdomen, and the head, hands, chest and lower limbs are lifted together and repeated.
Matters needing attention after practicing yoga
Diet: You can eat after half an hour of practice, and try to eat fresh and natural food. Yoga divides foods into inert foods (meat), denatured foods (peppers) and pleasant foods (fruits, vegetables and milk). Yoga practitioners suggest eating more pleasant food, less inert food and fasting denatured food. Don't eat a lot after exercise 1 hour. Because I just finished practicing, my stomach is in a state of relaxation and rest, and eating immediately leads to the overload of my stomach. In addition, the blood of the body is distributed in the bones and muscles of the limbs after exercise, so eating food immediately will increase the burden on the heart.
Don't take a shower immediately after practice. It is recommended to take a bath after 30-60 minutes. After yoga practice, the skin pores are open and the body feels particularly keen. Improper stimulation of hot and cold may harm the body and wash away some secretions and qi (energy) that are beneficial to the body.
There is no prescribed time for practicing yoga. You can take a few minutes or more and stick to exercise every day as your lifestyle. After completing each group of movements, you should adjust your breathing and relax.
In practice, once you feel unwell, such as cramp, convulsion, nausea, headache, dizziness and tingling in a certain part, you should immediately stop practicing, sit down or lie down to rest, and cooperate with slow breathing, and you can not continue practicing until you feel normal. If the similar situation continues, please stop this yoga practice.
When practicing yoga, don't compare with others because everyone's physical condition is different. Some people are born with soft ligaments and easy to pull, while others are born with sufficient strength and excellent balance. Therefore, please try your best to stretch within your own scope.
During the menstrual period of women, it is not appropriate to practice the action of lowering the head below the abdomen and squeezing the abdomen with excessive strength; Pregnant women and lying-in women must consult a doctor before practicing.
Finally, the self-taught practitioner should understand his written instructions before doing each pose, and then practice carefully as required.
When practicing yoga, you need to be careful not to eat too much to practice, preferably on an empty stomach, and you can't go after taking a shower, which will increase the burden on your heart. Although practicing yoga is really good for your health and can cure some physical diseases, if you suffer from serious diseases and pains, don't neglect normal treatment because of yoga.
Matters needing attention in children's yoga practice
1. Choose a professional yoga instructor for your child.
Let the baby learn yoga, first of all, choose a professional children's yoga instructor for the baby. You know, there may be a language barrier between children and coaches. Although children's understanding ability has been fully considered in children's yoga courses, it is still easy to limit children's imagination because of communication barriers with coaches. At this time, a "special" coach is needed to give children the most professional guidance!
2. Do what you can.
Children's yoga practice should first do what they can. Yoga is a non-competitive sport. Adults and children should do what they can. There is no need to rush to compare with other beautiful children, as long as they are better than their original state. When doing the action, let the child concentrate and pose accurately. Coaches and parents should seriously correct their children's irregular movements. Don't worry when they can't finish it temporarily. The difficulty of the action can be accumulated bit by bit. Once the child feels uncomfortable, be sure to consult a doctor before practicing any yoga movements.
3. Children practice yoga mainly by "playing"
Don't let children regard yoga as the same learning burden as learning piano and painting. You should know that the purpose of practicing yoga is to train children's psychological quality and physical quality while playing, not to have a little fun while doing a difficult physical training. Therefore, don't put pressure on children to "attend classes".
4. Don't do adult yoga.
In order to practice yoga, children need to choose yoga postures. Many adult yoga moves may not be suitable for children. Children's yoga activities should be specially designed to meet their physical development needs.
5. Choose a suitable practice environment
In addition, mothers should choose a warm, quiet and well-ventilated place for their children to practice. Wear clothes that are good for stretching. All yoga movements should be carried out barefoot so that their toes can hold the ground tightly. They may need mats or mats when doing floor exercises, or they may just find a flat place where they are not easy to slip.
6. You can't practice yoga immediately after a meal.
At the same time, don't let children practice yoga immediately after eating. Under normal circumstances, you should wait until 4 hours after your child has had a full meal or after snacks 1 hour.