Stamp the blue words on it and pay attention to us! The adult world, I believe, has experienced low back pain? Especially for women, there is a kind of low back pain, which is especially obvious before the menstrual period.
You will feel that your lower abdomen is falling and swollen, your waist is sour and weak, neither sitting nor standing, just like ge you lying down! So I recommend 9 Yoga asanas to you today, which have a good effect on relieving low back pain during menstruation.
Of course, they are also applicable to low back pain caused by lumbar muscle strain.
Let’s try it together! 01-02.
Cat cow style Prepare for quadruped support with your wrists directly under your shoulders Inhale, rotate your pelvis forward, extend your chest, and raise your head The spine stretches up section by section Exhale and tighten the core and tailbone down Bow your head with your chest and look at your navel Dynamic exercise 8-10 times, keep the spine extended 03, big worship Exit from the bull cat pose with big toes close together The knees are slightly wider than the side waist Stretch your hands forward with your spine Exhale and sit your hips back on your heels Move your body down into the big worship pose Keep your forehead on the ground for 1-2 minutes 04.
Bend your back Prepare to sit with legs together and straight Inhale, sit down and extend the spine Exhale, tighten the core and bend the hip forward Keep your abdomen close to your thighs and grasp the soles of your feet with both hands Relax your shoulders, stop for 8-10 breaths 05, supine angle pose Prepare to sit with the sole of the foot relatively close to the perineum Bend your elbows behind your hips Lie down on your back Lower your knees and relax your chest Keep 8-10 groups breathing 06, supine spine torsion Lie on your back, straighten your right leg and bend your left knee Exhale and turn the left leg to the right side of the body Hold your left knee with your right hand and straighten your left side Press your shoulders down to feel the twisting of the spine Stop for 8-10 breaths and change to the other side 07, semi happy baby pose Exit from the upper one and enter the semi happy baby pose Exhale, bend your right leg to your knees, and grasp the sole of your foot with your right hand from the inside Lower your right thigh to the ground and keep your back close to the ground After staying for 1-2 minutes, switch to the other side 08 and inverted arrow Exit from the upper one and enter the inverted arrow Keep your legs straight and tight, and keep your hips and legs close to the wall Relax your shoulders and stay for 2-3 minutes 09.
Relax Lie on your back with your legs as wide as your hips Keep your toes pointed out and your hands on your sides Palm up, shoulders down, head centered Close your eyes and keep your body completely relaxed.
Women should especially pay attention to keeping their waist and abdomen warm, because it will cause palace cold, which is also a very important point to cause menstrual low back pain! You can’t go until you’ve read everything 👍。.