Namaste! Happy Chinese New Year.
First of all, I wish everyone a happy Chinese New Year, all the best, good health and a prosperous career!
Yoga for lower back Pain
Yoga can offer a great relief for the pain, as well as provide great preventative care for the future. Here are ten yoga poses to ease lower back pain and relieve that dull ache.
1. Spinal Stretching
2. Spinal side Stretching
Spinal Twist
Take a deep breath, and as you exhale, slowly turn to your right. Place your left palm on your right knee. Press the floor on your right hip with your right hand to bring your spine up, making sure you don't lean against your hands or lean forward. Inhale slowly and return to center position.
Change your cross-legged position. If your right leg was placed over the left, now place the left leg over the right, and repeat the stretch as explained above to the right and left sides.
Cautions: For some cases of low back pain, twists can worsen symptoms. If that is true for you with this pose, you should avoid it.
4. Easy forward bend 简单的前驱
5. Wall Plank
6. Downward facing dog
7. Child pose baby style
8. Cobra pose
9. Locust pose Locust pose
Inhale and lift your head, upper torso, arms, and legs away from the floor. You'll be resting on your lower ribs, belly, and front pelvis. Ensure to keep your knees straight and lift your leg upwards. Rest your arms alongside your body with palms facing down.
Hold this pose for few breaths. Exhale and bring your legs and head down to the floor. Relax your body and repeat the same procedure for 2-3 times.
10.Easy spinal twist
Repeat on your right side, following the rhythm of your breath. Repeat each side 5-8 times.
Cautions: For some cases of low back pain, twists can worsen symptoms. If that is true for you with this pose, you should avoid it.
11. Shavasana zombie-style
Don't try this sequence if you have heavy stiffness or serious problem in your lower back. Please consult your doctor /yoga teacher for safe practice advise.
Kiran is a yoga instructor from Mysore and teaching at Just Yoga Shanghai.
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