Yoga waist and back, yoga practice how to protect the waist and back?
How does yoga practice protect the waist and back?
The following adjustments you need to know will help you proceed painlessly and smoothly during the exercise:
Exercise a strong abdomen
Whether you bend forward, stretch your arms above your head, or tighten your abdomen in a warrior position, you can exercise your abdominal muscles and prevent your back from bending too much. Although some yoga poses focus on strengthening the core strength, usually swan or forward flexion, the key is to lengthen the spine and stretch the hamstrings. When you lean forward at the waist, your abs are vital to maintaining your body's balance.
Relax your shoulders.
When you raise your arms above your head, you often hear a yoga teacher say to put your fingertips to the ceiling and then down through your feet. Another key is that when the arms are raised above the head or reach the height of the shoulders (such as Warrior 2), relax the shoulders away from the ears. You can shrug your shoulders up to your ears and relax. If you are close to the mirror, you can glance at your upper body to make sure your shoulders are not shrugging towards your ears.
Exercise the inside of the thigh
Squeezing each other's inner thighs may be an overlooked point in the inclined plate, upper dog, mountain style, and many other positions. Whether your inner thighs touch or not, deliberately squeezing the midline of the body is important to keep the core and midline tight. This helps prevent low back pain and even helps to improve posture.
Feet apart, hips apart.
In the crescent, warrior I, and forward posture, spread your feet as far as possible, leaving more room for the pelvic floor and lower back to relax rather than tighten. It should be one foot forward and the other backward, showing the crescent and the warrior I. When standing forward, the big toes touch or the feet are apart from the width of the fist. However, if you are suffering from low back pain, or if your lower back is too hunched in this position, separate your feet as wide as your hips.
Yoga exercises protect the waist. The main thing is to exercise the waist.
Here are 7 yoga poses to keep your waist thin, legs straight and protect your waist.
Although lying in bed doing drama can make us feel comfortable and warm for a while, it is not good for our girls' figure.Girls not only look worse and worse, their skin is also getting worse and worse, with a swimming ring around their waist, no one appreciates you without self-confidence, and their skin and figure is as bad as that in their 40s and 50s.
Atmosphere Picture 2
Today, Xiaoga will teach you these seven yoga movements, coupled with a light diet and a regular schedule, which can not only add to a woman's good appearance, but also make a woman get rid of fat, shape a perfect figure, make your waist thin and legs straight, and show your perfect figure in winter.
1. Pigeon jade style
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Figure 1 of the pose
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a. The left foot is close to the ground, the left knee is bent, the left heel is close to the right groin, and the left calf is completely close to the ground.
b. Stretch the right leg as far back as you can, then bend the right knee, lift the right calf up, toes up, right arm extended and bent backward, the left hand holding the right hand, and the right foot close to the right elbow
c. Exhale, expand your chest, lean your head back, straighten your back, raise your head and chest, keep this movement for 20-30 seconds, breathe evenly, and repeat 5 times.
2. Foot binding
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Figure 2 of the pose
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a. Raise your head and chest, straighten your legs, bend your right knee, grab your ankles with both hands, keep your knees close to the ground, and look straight ahead for 15-30 seconds.
B exhale, upper body straight, lean forward, slowly forward until chest touches ankle, bow head, forehead and nose touch the ground, hold for 30-60 seconds
c. Inhale, lift your body slowly from the ground, loosen your legs and straighten, relax, and repeat 5 times.
3. Tree style
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Figure 3 of the pose
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a. Keep your body straight with your hands close to the outside of your thighs.
b. Bend your left leg, lift it up slowly, place your left foot on your right knee, and keep your hands closed on your chest to keep your balance.
c. Keep breathing evenly, keep for 30-60 seconds, repeat 5 times
After practicing a few movements, I believe everyone's body has been stretched, and in the cold winter, the body has gradually become warmer. We must practice a lot, so that we can have a perfect figure and a healthy body.
Xiao Jia has a little trick to keep in good health in winter:
Practice more yoga, beauty and beauty
Soak more feet to promote blood circulation and make the body feel better.
Be calm and knowledgeable
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If you are not familiar with the low back training at the beginning, you can use aids to help with the practice and be accompanied by a professional teacher.
My students often want to practice something more difficult, but I always advise them to practice the basic asana first and then try under my care to prevent them from practicing blindly. It's not good if they fall.
I usually let them practice on the IKU beginner yoga mat, this mat has scientifically designed damping coefficient, friction value, mainly thickness is also more suitable for people who have not practiced yoga, can prevent joint pain, provide a maximum protection!
Hello, everyone. I am the one who loves yoga and sharing.
Yoga asana is healing if you do it right and hurting if you do it wrong. How to protect the waist and back in yoga practice?
1. Strengthen the training of core strength. Let the muscles protect the bones. For example, the following picture shows a camel variant.
This kind of deep backbend requires not only the flexibility of the body. It also needs the support of strong back and abdominal muscles. Although the spine is also doing deep backbending. But because the muscle strength is strong enough, it can provide sufficient support and protection to the spine to protect the stability and safety of the spine.
2. Do the action on the basis of extension. Whether in backbends, forward bends, side bends or twists, it is necessary to extend first and then enter the asana, as much as you can.
The most common sentence the teacher said in class was: "inhale and stretch your spine and exhale and do whatever you have to do." That's the truth. For example, stretch the back of one leg, see 👇 below.
The small picture on the left is to first extend the back and lengthen the spine to create space for the next step of body flexion.
3. If you do asanas within your own ability, it will be less difficult to feel laborious.
This can be said to be the most simple and effective way to avoid harm and protect yourself in yoga practice. Only do your own asana, do your own yoga, and don't compare with others. Don't force yourself, take comfort and stability as the premise in asana practice. If a certain pose requires you to clench your teeth and take all your strength to complete, you can withdraw a little and reduce the difficulty.
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