Back pain yoga, yoga bow back the right way?
The right way to bow your back in yoga?
Kneel on the yoga mat, feet can be as wide as shoulders apart, thighs perpendicular to the ground, arms and shoulders perpendicular to the ground, instep straight on the ground, fingers wide open on the ground, middle finger forward, back straight with the ground, arms outward rotation to open shoulders, elbows with proper elasticity 2 inhale, with inhalation, back slowly downward, buttocks naturally upward, chest upward The head is raised slowly with the bending of the spine, the neck is elongated, do not shrug, the eyes look upward, bend downward into an arc as you inhale, the arms and thighs are still perpendicular to the ground, and the action reaches a maximum of 3 exhalations as you inhale, slowly retract the back as you exhale, and then continue to arch upward, the abdomen slowly tightens, the spine forms an arch, the head slowly downward with the exhale and the arch of the back, and the eyes look toward the thighs. The thighs and arms are still perpendicular to the ground, with the back arched to the top as you exhale, repeat the above two sets of movements with the breath, let the breath lead the movement, be smooth and natural, do not hold your breath, and repeat several sets of breaths. after doing cat stretching exercises, you can rest on the ground or relax in the baby position.
Lie prone on the yoga mat, chin on the ground, arms straight on both sides of the body, instep on the ground, adjust your breath
2 bend the calves, lean the calves against the hips, and grasp the ankles with both hands
3 inhale, lift the upper body and legs upward, the feet and hands form a confrontation, reach the balance of the body, lift the head oblique and upward, extend the shoulders outward, open the chest, or the instep of the foot can be hooked back, and the sole of the foot facing the ceiling
4 as the breathing movement deepens, raise it as high as possible, keep several groups of breathing, then release your hands, the body slowly fall back, and then you can do baby relaxation.
How to practice the strength of the back on yoga?
The editor summarizes several yoga poses to help you say goodbye to the fat back and fat back, and to improve the round shoulder hunchback and other problems.
The back training of women is very different from that of men. Female back training is mainly based on the rotator cuff muscles, the middle and lower part of the trapezius muscle, the deep rhomboid muscle and other muscles in the central area of the back.
If you want a tight and smooth back, please look down at ▽
Always sink your shoulders: if you want to look temperamental, don't hunch or shrug your shoulders, sink your shoulders, raise your head and chest, and make your neck look longer.
So what actions can beautify the back?
1. Cat stretching
Kneel on your knees, hands flat on the ground in front of your body, arms straight and under your shoulders. Put your buttocks directly above your knees. Exhale, bow your head and arch your back. Inhale, open your chest and raise your head. Do several groups over and over again.
2. Bow type
Lie on your stomach, exhale, bend your knees up, and hold your ankles with your hands back. Inhale, stretch your spine and chest, lift it off the floor, and raise your feet as high as possible. Keep breathing, exhale, land on your knees, relax your hands and lie on your back.
3. Tiger style
Kneel on the ground with your hips as wide as your hips and your hands under your shoulders. Inhale, lift your right foot and stretch it back and up. Exhale, bend your knees, arch your body, and touch your chin against your knees. Do several groups over and over again. On the other side.
4. Locusts
Lie prone on the floor with your forehead on the ground. The arms are placed on both sides of the body with the palms opposite each other. Inhale and raise your legs and arms up. Keep breathing naturally. Exhale and fall back slowly.
5. Cobra style
Lie prone on the ground with your forehead on the ground. Bend your arms, open your palms and place your wrists at the lowest end of your ribs on both sides of your body. Shoulders back. Inhale, support with the feet, push the floor with both hands, stretch the spine forward and upward, and open the chest. Face directly in front or above. Keep breathing naturally.
These yoga poses can not only relieve the pressure on your back, shoulders and neck, but also correct bad posture, burn excess fat on your back, make you look more upright and explode this summer with your beautiful back. Let's get moving!
In yoga practice, when it comes to muscle strength, people mostly focus on abdominal strength, leg strength, or arm strength. Today let's take a look at the upper back strength.
We who walk upright, coupled with the fact that the current mode of life and work rarely uses upper back muscle strength, so upper back strength may be in the wild.
Weak muscles in the upper back can cause a lot of problems. For example, one of the important reasons for chest and round shoulders in posture problems is the lack of muscle strength in the upper back, unable to maintain normal posture, followed by shoulder and neck discomfort, limited flexibility of shoulder joints, stiff upper back, slow circulation of qi and blood, and so on.
In yoga practice, the weak muscle strength of the upper back will also affect the completion of many postures. For example, in all kinds of handstands, the upper back is not strong enough to maintain the stability of the shoulders. For example, in the wheel, the upper back is not strong enough, so there is no way to open the chest and lift the body up.
Therefore, the training of upper back strength is very necessary. To introduce you to a group of step-by-step exercise of the upper back muscle strength sequence, gradually enhance the upper back muscle strength.
1. Cat and cow style
Four-legged bench, kneeling on the mat
Inhale, raise your buttocks, collapse, expand your chest, look up.
Exhale, curl coccyx, lift back, bow head
Do 5-8 groups.
Let's simply warm up the back.
1. Locusts
Lie prone on the mat with your chin on the ground
Feet as wide as shoulders apart, instep pressed to the ground
Hands on your sides, palms down.
Inhale, upper back, legs, hands off the ground
Exhale hold
Add: people with poor lumbar vertebrae, do not lift their feet too high, extend their feet far behind; exert strength on the upper back and lift the body instead of pressing the strength down on the abdomen.
2. Upper Dog style
Lie prone on the mat, bend your elbows and support the ground on the side of your palms.
Straighten your legs and press the instep to the ground
Inhale, straighten your elbows, lift your body off the ground, hold your palms to the ground, and press your feet.
Exhale, look up at the ceiling and keep
Add: don't shrug, the strength of the shrug will press on the wrist; take back the ribs and don't overstretch the elbows; bring the spine up on the top of the head and back on the legs.
3. Camel style
Kneel on the mat, feet apart as wide as the pelvis, hands on the hip
Inhale, expand the chest and extend the back.
Exhale, chest to find the direction of the ceiling, hands on the heels.
Keep
Add: the hips are pushed forward to ensure that the thighs are perpendicular to the ground; beginners can also point on their toes to shorten the distance between their hands and feet.
4. Reverse plate type
Sit on the mat with your legs straight and the instep straight.
Put your hands at the back of your hips about a palm away, with your fingertips facing forward.
Inhale and lift the hips up so that the body shows a diagonal line.
Exhale and hold.
Add: don't let your waist and buttocks fall off; stretch your toes straight and let your toes look for the floor.
5. Sit and stand and bend forward
Sit on the mat with your legs straight and your toes hooked.
Inhale and raise your hands above your head.
The exhaled arm drives the body to fold forward.
Keep 5-8 kinds of breathing.
The exercises on the upper back are all backbends. Do a forward flexion and reverse balance, while stretching your back.
Pay attention to Fanyi and share health and beauty.