Stamp the blue words on it and pay attention to us! Sedentary office, modern people’s health problems are becoming increasingly prominent
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Low back pain has become the first cause of activity restriction for young and middle-aged people in China, which has seriously affected people’s health level and quality of life
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The tension and weakness of iliopsoas muscle caused by long-term sedentary is one of the main causes of low back pain
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In order to alleviate the low back pain caused by sedentary, we need to strengthen iliopsoas muscle in addition to stretching
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Therefore, today, I recommend a yoga sequence of stretching and strengthening iliopsoas muscle for Jiaren
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It is very effective in flexing hip joints and alleviating low back pain
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It is very suitable for sedentary people
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Let’s have a look! 1
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Squatting mountain standing, with feet the same width as the hip and padded under the heel, inhale with both hands flat in front, extend the spine and exhale upward, bend the hips and knees to squatting dynamic practice 5-8 groups 2
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The soldiers stand in mountain standing, take a big step back from the right leg, make the left leg 90 degrees, straighten the right leg, inhale, extend the spine column, relax and exhale the shoulders, Bend your upper body forward and put your hands on both sides of your left foot to keep 5-8 breaths
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Change the opposite side
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3
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The soldiers twist in one form
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The soldiers enter in one form
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Exhale with your right hand, turn your chest to the left, straighten your left arm upward, sink your hips, turn your head to the fingertips of your left hand, relax your shoulders and keep 5-8 breaths
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Change the opposite side
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4
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Camel kneel and stand with your feet as wide as your hips Hold your hips with both hands, inhale in your elbows, extend your chest, stretch your shoulders back, exhale, push your hips forward, bend your body back, and grasp your heels with both hands ， Head in spinal cord extension Hold 5-8 breaths 5
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Get ready for the frog’s four legged kneeling posture
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The big and small legs are vertical
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The legs slowly slide to both sides
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The knees and hips are in a straight line
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The upper half of the body is downward parallel to the ground, and the thighs are clamped up
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Press down on the inner side of the feet to maintain 5-8 breaths
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6
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Prepare for the reverse dog downward dog pose
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Lift the left leg and bend the left knee backward and upward
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The heel is close to the hip, and the left toe points to the core of the ceiling to tighten
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Feel the extension of the hip and maintain 5-8 breaths, Change the opposite side 7
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Swan downward dog preparation, the left leg falls to the ground, the right leg is straight, the knee instep is close to the ground, the body bends forward and downward, the forehead is placed on the forearm, the right hip is forward, the left hip is backward, and the hip is horizontal for 5-8 breaths
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Change the opposite side 9
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Wiper sit up, support the ground with both hands back, bend both knees with fingertips back, keep both feet as wide as the hip, and keep both hands still, Bend your knees to the left, inhale back to the right, exhale your knees to the right, cooperate with breathing, dynamic exercise group 5-8 10
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Sit forward flexion simple sitting, cross your legs, stand up straight, inhale, lift your arms up, extend your fingertips, exhale, bend forward downward, straighten your arms, drive your upper body to the left, inhale back to the right, change your opposite side to practice dynamic exercise group 5-8 11
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Needle eye sitting preparation, Bend your legs, put your toes forward, support your hands on the back of your hips, and lift your right leg with your fingertips backward
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Put your right foot above your left knee, extend your spine, keep your chest close to your right leg, and keep 5-8 breaths
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Change the opposite side exercise
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12
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Lie on your back with needle eye supine on the pad, bend your heels close to your hips, bend your left leg, put your left foot on the front of your right thigh, put your hands around the back of your right thigh, and keep your waist and back close to the pad surface for 5-8 breaths, Practice on the opposite side 13
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Lie on your back in the locked leg style on the cushion surface, straighten your legs and bend your left knee, put your hands around your knees and exhale, pull your thighs to your abdomen and keep 5-8 breaths
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After looking on the opposite side, click to see before you go 👍。
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