Yoga stretch psoas muscle, lumbar muscle strain can you practice yoga?
Can you practice yoga with lumbar muscle strain?
Lumbar muscle strain can practice yoga, but do not do too difficult movements, lumbar muscle strain is due to lumbar muscles and their attachment points caused by chronic strain caused by chronic injury, the emergence of aseptic inflammation, which can cause pain and other symptoms. Lumbar muscle strain and long-term weight-bearing physical activity, sedentary and other causes.
How to practice spine and psoas muscles in yoga?
Supta Tadasana supine Mountain style
First, find your breath in Supta Tadasana.
Lying on the floor. You can use a small pillow or a folded cushion on the back of your head and neck as support. Keep your legs straight (feet neither outward nor inward) and keep your feet apart naturally, a bit like lying Yamasana. Keep your feet straight and your toes apart so that the leg muscles are activated.
Then place your hand on the protruding bone (ASIS) on both sides of the hip and exhale to tighten the abdomen between the two positions. It's like wearing a belt around this circle. Keep your abdomen tight as you breathe: the sternum and upper abdomen should fluctuate with breathing.
Then lift the left foot to the ground at the height of a fist, and then put it back on the ground; the right foot does the same again. At this time, observe whether the lower abdomen is still tightened, and then continue to rotate the left foot, put it down, lift the right foot, put it down.
At this time, we will notice that while lifting one foot, the crotch tends to tilt to the other side, and we should pay attention to keeping the left and right side of the hip completely flat, which requires the deep muscles of this side of the abdomen to tighten.
When we lift our left foot and right foot for a while, put our hands up a little bit, that is, a little bit above the protruding parts on both sides of the hip. Continue to lift the left foot and the right foot. See if you can feel the psoas tightening in this position.
You can also try loosening the tightened lower abdomen and raising your feet to see the difference.
Ardha Navasana half-ship variant
Then go back to the supine pose, put your left hand behind your head, bend your right knee, and grab the back of your right thigh with your right hand. Push your thighs and hands in the opposite direction to keep your balance.
Lift your head and shoulder blades off the ground and look at your belly button. Put your stomach in and bow your back up. Tighten the transverse abdominal muscles. Activate the area from the pubic bone to the navel. Then lift your left foot one fist height off the ground.
At this point, see if your upper body can continue to lean against your legs. Stop here, and if you want a stronger pose, you can go to the left leg to find the right leg: keep your legs together and lift your head off the ground with your hands. Stop for a few breaths and put it down. Do the other side.
One leg standing on the yoga brick to swing the leg.
Put a piece of yoga flat on the floor so that you can stand closer to the wall so that when you stand up, you can hold the wall to keep balance and stand on one foot on the yoga brick, and then pay attention to move the hip on one side of the suspended leg forward, so that the protruding bone tips (ASIS) on both sides of the hip are on a plane, not front and back, just like when lying on your back. Then tighten the abdomen.
Then keep the hips tightened in a horizontal plane and abdomen, start swinging the suspended legs back and forth, pay attention to tightening the abdomen, but the legs swing like a pendulum, and the body does not follow.
Then come down and feel it. How do you feel? Does the leg on this side feel a little too long? A more relaxed feeling? This feeling is the feeling that the psoas muscle is stretched and relaxed, experience it, and then do the other side.
Anjaneyasana low lunge
In the low lunge, you should be careful not to push the crotch forward. You can move the body back a little bit, activate the area between the two hips, and bring the hips on both sides together. The feeling of moving your thighs back and lifting your lower abdomen up a little bit. Don't collapse your body weight on the front thigh.
Then you can do it a little deeper, the front legs forward, back more backward, and raise the arms. Imagine that your psoas muscles on both sides extend between your spine and legs.
Stop for a few breaths and then do it on the other side.
Parshvakonasana side angle type
If you feel very uncomfortable when doing the side corner, you feel that the hip in front of you is very tight and there is a sense of restraint; it is mostly because the psoas muscle is relatively tight.
You can first enter from the Warrior II, put the Warrior II's legs, put your fingers on the yoga brick, tighten your abdomen, and feel the protruding bones on both sides of the hip close to each other. Keep your stomach in, lift the heel of your right foot, step on the ground with your foot ball, move your knees forward, and try to keep both sides of your hips closer to a plane.
Feel the front legs forward and the hind legs backward, as if to pull the two segments of the cushion in the opposite direction, and then put the left heel down. Feel the stretch of your crotch.
Then you can enter the side corner style, put your hands on the side of your ear, do what you are most comfortable with, and enjoy the most comfortable side corner style.
Then lift yourself up and do the other side.
You can do these poses alone, or you can arrange them into a complete flow sequence. Do it often, and you will be surprised if you exercise your psoas muscles regularly.
What you should say is the iliopsoas muscle.
Iliopsoas muscle is usually referred to as psoas muscle for shortThe iliopsoas muscle refers to the connected psoas muscle and iliac muscle.. It is the strongest muscle in the flexor group of the hip joint, originating from the upper vertebra of the lumbar spine and connected to the lesser trochanter of the femur (a small process near the femoral head).
It is the only muscle that connects the lumbar spine to the lower body, so it has a huge impact on posture and the best performance of body movements, including yoga.
The psoas major muscle (part) is responsible for promoting hip flexion or stretching the thighs and spine. Poses that require deep hip flexion, such as boat poses and raven poses, activate the psoas major muscles.
When the psoas major muscle is tight, you may feel backward flexion, such as camel or bridge (lumbar overstretch). Therefore, to lengthen the psoas major muscles, consider the position of opening the front end of the body. To strengthen the psoas major muscles, consider the position of moving the front of the thighs to the front of the abdomen, or, more cleverly, use the psoas major muscles to keep the pelvis neutral.
Let's take a closer look at the following postures that help stretch and strengthen the psoas.
1. Low lunge
This low lunge knee-down position helps to lengthen the posterior part of the psoas muscle. The front legs are forward, the knees are bent 90 degrees above the heel, and the rear knees are below or later on the hips.
Stretch upward through the hips to maintain the length of the lumbar spine while allowing the pelvis to sink forward and downward as you exhale. The hands can be placed on the front of the thighs, or the arms can be extended upward.
two。 Twist lizard or lizard style
The twisted lizard posture deepens the stretch you get in the crescent pose. Starting with the lower dog position, take the right foot forward and step out of the right hand. Keep your hands in line with your forefeet.
Put your hind knees on the mat and bend your hind legs so that your heels are facing your hips. Put your right arm behind you and grab the outside of the hind foot. As you exhale, bend the right elbow and pull the left heel closer to the gluteus maximus.
This focus is to lift the front of the hip bone toward the navel to lengthen the psoas muscle.
3. Knee-to-chest or deaeration
In the wind-free style, bend your legs so that your knees are directly above the heel. Bring the right knee closer to the chest, cross the fingers on the tibia, and pull the thighs to the right abdomen and chest.
Keep the muscles around the right hip relaxed. Move your left foot forward (or glide), keep your left leg as straight as possible and put it on the mat. When you stretch your left knee, focus on the front of your left hip. Grind vigorously through the back of the left leg, especially the inner thigh, which will help lengthen the left psoas muscle.
4. Ship type
Starting with the walking stick, the spine is stretched upward. Bend your knees so that your heels are close to your hips and the soles are flat on the mat. Stretch your arms forward while maintaining the length of the spine and begin to tilt backward.
The weight of the torso is pulled to the floor, but the contraction of the psoas muscles helps keep the spine aligned. This is a good way to strengthen the psoas muscle.
The heel is raised in a straight line with the knee (or leg completely straight), with the focus on keeping the spine stretched axially. Exercise the psoas major muscles and keep the thighs and precursors facing each other.
5. One-leg inclined plate type
Start with the four pillars. The shoulder is perpendicular to the wrist to ensure that the pelvis does not collapse to the ground.
Inhale-look ahead, exhale-lift your right foot and hover. Point the hips to the chest to help keep the pelvis neutral. The psoas muscles of both legs are activated, so they are also strengthened to maintain pelvic stability. Specifically, the psoas muscle of the right leg will stabilize the raised leg, while the psoas muscle of the left leg will stabilize the pelvis.
The psoas major muscle plays a key role in our yoga practice. Our ability to easily complete asana exercises depends on whether our psoas major muscles are strong and flexible.
In addition to the mat, the psoas muscle also directly affects our posture, making it an important muscle for strengthening and stretching. By doing so, we can relieve low back pain, improve our overall posture, and feel stable.