Low back pain is a common problem of modern people. Sitting or lying still for a long time can easily lead to poor blood circulation in the shoulder and neck, resulting in muscle stiffness, soreness and soreness. Besides changing posture, yoga is a good choice, which can help stretch the whole body, promote blood circulation and prevent backache.
Today, Bian Xiao shares with you 1 a simple yoga pose, mainly focusing on back bending. Back flexion posture can not only effectively stretch abdominal muscles, promote metabolism, but also help to strengthen the flexibility of spine, relieve the stiffness of shoulder and neck muscles, and prevent backache and sciatica. Stick to it for 5 minutes every day, which can help you open your shoulder joint and get rid of annoying backache!
1, pigeon variety
This pose can effectively stretch the spine, enhance the toughness of the spine, relieve the stiffness of the shoulder and neck muscles, promote blood circulation and prevent muscle soreness and arthritis.
A. Sit on the yoga mat with crutches, bend your left knee, press your left heel against the right groin area, and straighten your right foot back to the ground to relax.
B straighten your spine, open your shoulders, stretch your hands upward, palms facing each other, inhale, lift your left calf upward, put your toes up, and lean back at the same time. Hold your left back with your hands for about 30-60S.
C straighten your body, straighten your spine, return to the walking stick posture, and repeat the above actions.
2. Simple camel style
The difficulty coefficient of this pose is not large, and the practitioner needs to combine kneeling posture with back bending. Regular practice of this pose helps to strengthen the spine, prevent shoulder and neck pain, correct bad posture such as hunchback, effectively exercise abdominal muscles, improve digestive system and eliminate constipation.
A. Kneel on the ground, keep your instep close to the ground, spread your legs to both sides, straighten your waist, put your hands on your sides, and adjust your breathing.
B. Bend your elbows with both hands, keep your left hand close to your ears, bypass your back and buckle your right hand on the right side of your shoulders, open your shoulders, and lean back to the limit. At the same time, extend your right calf upward and keep your toes against your elbow for about 30-60S.
C put your hands back to your side, straighten your spine, relax and repeat the above actions.
3. Forward-bending triangle
This pose requires the practitioner to support the body with one hand and one foot. When practicing this pose, the practitioner is required to place a low stool and other objects in front of the body to assist in completing this pose. This pose can effectively stretch the whole body muscles, relieve muscle stiffness, correct bad posture, and eliminate arthritis, backache and other symptoms.
A. Stand in the mountain style, with legs slightly spread to both sides, abdomen closed, and body bent forward until hands touch the objects stacked in front, and legs are straight and relaxed.
B. Inhale, lift the back of your body, right leg and right hand off the ground at the same time, bend your right elbow to your back, tilt your head upward, and keep breathing evenly. Hold this for 30-60 seconds. D. Return the right leg and right hand to touch the ground, straighten the body, return to the starting position, and repeat the above actions.
Low back pain is really uncomfortable. Yoga 3 helps to open the shoulder joint, relieve the stiffness of the shoulder and neck muscles, and get rid of backache!