Yoga that is good for the lumbar spine

The incidence of lumbar disease has been increasing in recent years, and most of the patients with lumbar disease are relatively young. It is usually caused by occupational diseases. In the information age, many jobs need to be completed through computers. Lumbar disease and cervical spondylosis are already common diseases. Lumbar disease needs to be relieved. The most common way to relieve lumbar disease is yoga. What are the yoga poses that are good for the lumbar spine?

Yoga poses for the lumbar spine

Locust Pose

Locust pose is the most typical yoga movement to protect the lumbar spine. It is very similar to the "Flying Swallow" pose in medicine, which is often used by doctors to prevent lumbar disc herniation and for post-rehabilitation treatment of disc herniation. It can help enhance the strength of the waist and abdomen.

Asana points:

Lie face down on the mat with your hands at your sides

Inhale, lift your hands and feet off the ground at the same time, keep your hands and feet straight, use your arms to lift your upper body off the ground, and lift your thighs off the ground

Exhale and hold, and when you inhale, lift your thighs and upper body up again, leaving only your abdomen on the ground

After holding for 5-10 breaths, slowly return your hands, feet, and upper body to their original position.

effect:

Strengthen waist and abdominal muscles to protect the lumbar spine

Exercise legs, arms, muscle strength, nourish shoulders and neck

Stretch the spine and enhance spinal flexibility

Gently massage the abdomen to nourish the internal organs and relieve constipation and digestive system diseases

Cat Stretch

action:

1. Kneel on your knees, one elbow apart, and support yourself with your hands, one elbow apart from your hands and knees;

2. Inhale, bend your waist and back, raise your head, and lengthen your neck; exhale, arch your waist and back, lower your head and put your chin close to your collarbone;

3. Take 3 breaths between each inhalation and exhalation. After 10 rounds, relax in the child pose.

Tiger

action:

1. Support yourself with your hands, kneel on your knees, keep your knees together and one elbow away from your hands;

2. Inhale, lift one leg, then lift your upper limbs, head, straighten your hips, and straighten your knees;

3. Exhale, pull your legs back, try to touch your forehead to your knees, arch your back, and keep your legs off the ground.

Camel pose

action:

1. Kneel on the ground with your legs as wide as your hip joints, put your hands on your waist, inhale and exhale and gradually bend backwards;

2. When you feel comfortable, grab your heels with both hands, inhale, and expand your chest upward;

3. Lean your body backward in a controlled manner, tilt your head back, and lengthen your neck. Hold the position for 5 breaths.