What yoga moves can relieve back pain?

Nowadays, many people need to sit or stand for long periods of time due to occupational diseases, which causes great discomfort in our waist, shoulders and neck. Today, I will teach you some yoga moves that can relieve back pain.

1. Supine spinal twist

This movement can stretch our waist and back. After doing it, our waist and back will feel very comfortable. You must do warm-up exercises before doing this movement, otherwise it is easy to sprain yourself. The movement is as follows: first lie on your back on the yoga mat, open your hands in a straight line, put your legs together naturally, then bend your knees, slowly twist your body to the left, keep your shoulders unchanged, and turn your head to the right at the same time. Keep for about 5 breaths before switching sides.

2. Knee to chest pose

This movement can stretch our hip and waist muscles very well and play a soothing role. The movement is very simple and can be done by most people. After doing it, you can obviously feel that your waist is much more comfortable. The movement is broken down as follows: First, lie on your back on the yoga mat, open your legs naturally to the width of your hips, then lift your right knee, slowly lift your right knee up, close to your chest, as close to your chest as possible, hold your calves naturally with both hands, and then hold for about 10 breaths, then you can switch to the left side, and do this movement back and forth several times.

3. Side-lying with knees bent

This movement can stretch our legs and shoulders, and can effectively relieve the pain in the waist, back and shoulders. The movement is not difficult and will not hurt yourself. The movement is as follows: first lie on your left side on the yoga mat, support your head with your left hand, keep your legs together, then bend your right knee with your right calf back, hold the back of your right foot with your right hand, try to keep your right calf close to your thigh, hold for 5 to 10 breaths, and then switch to the other side.

1. Full Eye Snake

1. Maintain a prone position with your chin on the ground, your palms pressed against the ground, and your legs straight and together.

2. Place your palms on both sides of your chest with your palms close to the ground, stretch your arms out, and slowly support your upper body.

3. Support your upper body with your arms, open your chest to the sides, tilt your head back, and point your chin forward.

4. Keep your legs close to the ground and your toes straight, and maintain this position for a few breaths.

2. Boat pose

1. Bend your knees, with your knees pointing upwards, your heels close to your buttocks, your upper body straight, and your hands on both sides of your body.

2. Move your arms forward, hold the big toes of both feet with your hands, and lean your upper body forward slightly.

3. Using the strength of your arms, straighten your arms and use your hips as a fulcrum to pull your legs up, keeping your legs straight.

4. While stretching your legs upward, lean your upper body backward and keep your legs and arms straight.

5. Maintain this position for a few breaths.

Yoga is a sport that many urban white-collar workers prefer. Some urban white-collar women only have time to do yoga exercises after get off work in the evening, which makes many people wonder whether this time period is the best time for yoga. According to the efficacy and function of yoga, the best time for yoga is usually distributed in multiple time periods. The more common ones are morning yoga after getting up in the morning to clean teeth and face, and yoga in the sunny morning. Doing yoga in the afternoon can eliminate the phenomenon of spring sleepiness, autumn fatigue, and summer naps. In addition, yoga in the afternoon can greatly relieve the pressure on the limbs. Sometimes, due to working for a long time, the limbs will feel sore and numb, which makes it very necessary to do yoga in the afternoon. The evening is for many white-collar workers. Many white-collar workers only have free time at night. Yoga relaxes the brain, releases pressure, eases tense emotions, and eliminates physical fatigue, which are all very effective.

1. Indoor environmental hygiene

When doing yoga at home, you must keep your home clean. Yoga is not only a physical exercise, but also a spiritual purification. To put it simply, when practicing yoga, the body and mind enter a quiet state together. If there is a strange smell in the house at this time, do you think it is okay?

2. Pay attention to air circulation

When practicing yoga at home, you should pay attention to indoor air circulation and let fresh air circulate in the house. When doing yoga, if the indoor air is not circulating, the lungs will not be able to breathe fresh oxygen, and there is no point in doing such yoga.

3. Practice in a safer place

When doing yoga at home, be sure to choose a safe place, especially in the summer, away from running electric fans at home to prevent danger. If you have a garden, don't get close to the water or places with stones to prevent accidents, especially for women who like to do some high-intensity yoga movements.