These 8 exercises are done every day, naturally no lumbar disc herniation!

Yoga Anatomy

Yoga dry goods are all in yoga anatomy, please pay attention to

As a yoga teacher, you may often be asked: “What is the posture of the lumbar disc herniation?” In fact, there is no uniform standard answer for everyone involved in the practice of lumbar disc herniation, because each person has a lumbar disc. The type and degree of prominence are different, and the treatment options and methods are completely different.

Everyone knows that after the lumbar disc herniation, it can not be completely cured. It can only control the problem that does not make the protrusion more serious and affects life. Therefore, the prevention of lumbar disc herniation is greater than treatment. When there is back pain (back pain, 70% may be lumbar muscle strain), lumbar muscle strain, it should be paid attention to avoid further deterioration to bulge until protruding.

So, today I recommend a set of exercises to relieve lumbar pain, prevent lumbar muscle strain and avoid lumbar disc herniation. Let’s take a look:

1, hero forward bend

Standing on the mat, the feet open slightly larger than the hips

The hips sit on the heels , inhale and extend the spine

Exhale and prone down, arms extended

Forehead to the ground, keep 5-8 breaths

2, supine eye style

Sit on the mat, bend your knees close to the abdomen

will Place your right foot on your left thigh and hold your left leg behind your back.

Put your left leg close to your abdomen, keep 5-8 breaths, and change to the other side

3, supine twist

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Place your right foot on your left thigh and raise your hands on both sides

Flex your elbows into a pose for a lucky cat

Twist the hip to the right, keep 5-8 breaths, change the other side

4, horseback riding

Mountain style, a big step backwards left foot

The back of the calf is attached to the ground, the right calf is perpendicular to the ground

Place it on the inside of the right foot, inhale and extend the spine

Exhale the hips slowly down or straight up the spine up

Keep 5- 8 breaths, change the other side

5, goddess

Standing in the mountains, feet open 2 times hip Distance

The toes open 45 degrees outward, inhale and extend the spine,

Exhale the hips slowly down, hands on the thighs

Or both hands and keep 5-8 breaths

6, double angle

Open the appropriate distance with both feet, inhale and extend the spine

Exhale the torso forward and down, the head can be placed on the mat surface

If you can’t go down, you can use yoga bricks

Keep 5-8 breaths

7, sitting spine twists

Sit on the mat, bend your knees

Place your left foot on the outside of your right thigh

Right right Knee, place your right foot on the left thigh.

Inhale and extend the spine, exhale the torso to the left.

Protect Hold 5-8 breaths and change to the other side

8, happy baby style

Sit on the mat, bend your knees close to the abdomen

Two legs open slightly larger than the hips, and both hands hold the forefoot

The legs are closer to the sides of the abdomen

Legs vertical mat, keep 5-8 breaths

More yoga dry goodsPlease pay attention to yoga anatomy



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