People who practice yoga know that making a beautiful back bend, not only looking beautiful, taking pictures is also a surge in the praise index, and more importantly, there are many benefits to the body. Especially in modern people, long-term work and study, it is easy to hunch over, and to improve this problem, the practice of bending back is indispensable.
A beautiful backbend not only makes you beautiful, but also very photogenic, and it is more beneficial to the body. However, as soon as many Jia people bend back, they mean that their waist is uncomfortable...
So how to avoid bending back and hurting your waist
01 丨 Warm-up sufficiently
Yoga practice, the last thing you should miss is the warm-up session. Because enough warm-up can allow the synovial fluid in the joint capsule to be fully secreted, lubricating the joint, and also speeding up the blood flow and helping the muscles to move.
02 丨 Stabilize the foundation, first extend the spine, and then do backbending
Backbending, to be carried out on a stable foundation, so as to ensure that the spine is in a neutral position. When doing backbending, you should first let the spine stretch and elongate, and then bend back, otherwise it will be easy to "bend the waist" and bring huge pressure to the waist.
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When bending back, try to relax your breathing, especially be careful not to hold your breath. As you practice, inhale and extend, then deepen your back bend as you exhale, and cooperate with your breathing, step by step.
04 丨The core strength should be there, and the hips should be activated
Activated by the core strength and buttocks, the pelvis can be stabilized while protecting the lumbar spine from injury.
05 丨 Open the chest cavity, adduction of the shoulder blades
In the posterior bend, the collarbone is unfolded, the shoulder blade is adducted, and the chest cavity is opened and lifted and then bent back, which can make the spine more extended.
06丨No violence, no comparison
The back bend also depends on the personal situation, if you look at the small partners around you are pushed up, you can barely do it yourself. In fact, this is not responsible for yourself. Yoga does not promote comparison, not people do you also have to do, everyone's body structure is different, we have to respect each other's differences.