This set of Yoga sequence, specifically for lower back discomfort, zero basis can also be practiced at home!

We’ve all experienced back pain

.

From mild to severe, and yoga practice can improve the situation

.

It improves back health and minimizes pain

.

Yoga is for everyone, but not all postures are for everyone

.

Today we introduce a simple sequence that can relieve back discomfort and improve health

.

The sequence is not for acute pain or for (or to provide) a specific diagnosis

.

If you have acute pain, please see a doctor in time

.

Before starting this sequence, focus on maintaining the natural curvature of the spine, especially the forward curvature of the lower back spine

.

Focus on the flexibility of the hips and legs

.

Too much tension in the hips and legs needs to be solved so that the pelvis can be in a proper position in daily life and yoga postures

.

Breathe slowly and smoothly

.

Breathing can solve the nervous system overreaction tendency and help promote spinal movement

.

Position 1-5 supine buttocks, hamstrings and adductors open is the basis of waist maintenance

.

A stable core is essential to reduce the comfort of the lower back

.

However, if your hips, hamstrings, or adductors are too tight for your pelvis to align properly, there is not enough core strength to protect your lower back

.

The first three postures are great

.

You can practice them at home

.

The first four postures of this sequence do not need your lower back or pelvis to move

.

Instead, you should keep your lower back and pelvis fixed and move your legs

.

You can hold on to the Yoga band instead of your feet

.

The fifth position causes a slight tilt twist to help you create more movement in the thoracic spine (the part of the spine that connects to your ribs)

.

Posture 6-8 in addition to moving the hips, hamstrings and adductors, strengthening the core is also essential to improve lower back discomfort

.

The two most effective core strengthening postures in yoga are rowing (position 6) and forearm plank (position 8)

.

These postures can be completed correctly with very little spinal flexion

.

In this order, I put down dog between the two core positions to help you focus on lengthening your spine, which helps relieve back discomfort

.

Postures 9-10 most people like to switch between cat and cow

.

But I found that my body was not comfortable in the cow style

.

I like the cat style

.

So I chose to pair the Sphinx with the cat

.

The Sphinx is the first position in these sequences that requires back extension

.

Do not allow your abdomen to sink into the floor in position as this may cause your lower back to bend too tight

.

You need to gently press the pubis into the floor and pull the lower abdomen toward the spine

.

Notice how this posture feels on your lower back

.

Posture 11-14 yoga, hip should become your daily practice

.

Pigeon can stretch the outside and the back of the hip, especially the gluteus maximus and the six external rotators living under the gluteus maximus

.

Pigeon also lengthens the hip flexor at the front of the pelvis

.

This is especially important for those with particularly tight hip flexors

.

Posture 13 also increases the length of the hip flexor by stretching the quadriceps

.

This group ended with a twist, because for those with back muscle tension, a mild twist is great

.

Posture 15-16 is like baby’s, with a slight twist and a slight forward bend closing sequence, which is good for all people struggling with lumbar discomfort

.

Baby pose can be more effective by bringing breath to the lower back..

.

Related Posts