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.
After training, the strength of abdominal core muscles in bending posture 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.
Do not pay attention to the extension of lumbar spine after practicing bending posture
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.
After practice, the muscles in the buttocks will be 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.
After practicing yoga, low back pain can be stretched and relaxed through some simple actions, thus alleviating the symptoms of low back pain.
Iceberg style
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.
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.
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).
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).
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).
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.
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.
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.
Head up, chest out, arms out.
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.
Straightening and lifting legs
The basic posture is the same as before, hold your head up and chest out, and repeat it many times.
Raise your head, chest and legs (flying 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.
It is recommended to practice under the guidance of a professional yoga instructor.
Yoga looks simple, but it requires a lot, otherwise it is easy to get hurt. Therefore, yoga must be taught by a good teacher, otherwise many problems will not be noticed by themselves, but will cause harm.
For example, some people mistakenly think that yoga is stretching muscles. During practice, they will unconsciously overstretch their bodies and relax their ligaments. On the contrary, it is easy to ache here and there all day, and I can't think of the reason. Therefore, they should not practice in one direction, but should find a good teacher to practice step by step, so that their bodies can develop in a balanced way.
Warm up properly before practicing yoga.
Before practicing yoga, it is best to warm up, stretch your muscles and joints, and then gradually enter the asana.
Reasonable extension of lumbar spine when learning kyphosis
Many people focus on the lumbar kyphosis when they are in kyphosis. Long-term practice like this will definitely lead to lumbar injury. It is recommended to do so:
(1) Let the lower part of the lumbar spine stretch backward.
The backward extension of the lower part of the lumbar spine can tighten the thigh muscles and drive the pelvis downward, so that the lower part of the lumbar spine can be extended.
(2) Let the upper part of the lumbar spine stretch forward
The extension of the upper lumbar spine needs to be done by stretching the thoracic vertebrae and lifting the chest.
In addition, when practicing yoga, it is recommended to use the yoga artifact "Yoga Wheel" from abroad, whose main function is to help relax the back muscles, open the shoulders and chest, and make the body safer and more comfortable.
Push down the inside of the sole.
Most of our muscles are in an unbalanced state, and the muscles on the outside of most people's legs are stronger than those on the inside. When we exert downward force on the inside of the sole of the foot, we will naturally start to activate the muscles on the inside of the leg, thus creating a backward bending space for the lumbar segment and avoiding excessive pressure on the lumbar spine.
Massage the lumbar spine or do yoga to relieve back pain.
If you have backache after yoga practice, you can choose to gently massage your lumbar spine. In addition, some yoga moves have the effect of relieving low back pain, so it is recommended to do more, such as iceberg and waist rotation.