Yoga for back pain relief

With the development of the economy, people's material needs are increasingly met. More and more people are no longer satisfied with the pleasure brought by the desire for food, but begin to pay attention to physical health, choosing fitness, sports and other methods to shape their bodies. Yoga is a form of exercise that many women prefer. In fact, yoga can not only improve women's basic posture, but also relieve body pain. So what are some yoga moves that can relieve back pain?

Yoga movements are slow and gentle. By stretching and moving the muscles of the whole body, it can increase the body's temperature, promote blood circulation, bring in the necessary nutrients, and enhance the elasticity and toughness of joints and muscles, significantly improve flexibility, and relieve computer disease symptoms.

Hand Movement

Sit naturally, keep your back as straight as possible, tuck your chin in, raise your arms horizontally in front of you, spread your fingers as far as possible, and clench your fists while inhaling. Do 10 times. Try to relax your shoulders and neck, and pay attention to the coordination of breathing and movements.

Elbow Movement

Sit naturally, raise your arms horizontally, clench your fists with your palms facing up, and keep your elbows as close together as possible. When exhaling, bring your forearms back to your chest. Do this 10 times. Keep your elbows together at all times.

Straight Arm Stretch and Cow Face Pose

Straight Arm Extension

Sit cross-legged with your hands crossed above your head and fingers clasped. Inhale, stretch your arms upward, and hold for about 15 seconds. Relax your shoulder and neck muscles and keep your arms straight.

Cow Face Pose

Sit with your knees overlapping, heels placed outside your hips, hands clasped behind your back, and eyes looking straight ahead. Avoid stepping at the waist and sinking the knees.

Half Spinal Twist

Sit, place left foot on the outside of right hip, sink knee, place right foot on the outside of left knee, twist upper body, look forward, repeat on the other side. Keep your spine straight and shoulders spread.

Cat Stretch

Lie prone with your hands and feet shoulder-width apart. When you inhale, lower your waist and lift your hips and head upward. When you exhale, lift your back and retract your hips and neck. Keep your arms straight and focus on your breathing.

Single-leg back extension

Single-leg back extension

Sit down, place your left foot on the inside of your right thigh, hook your right foot back, bend your upper body forward and grab your right foot with both hands. Switch to the other side. The kneecap should be lifted up and the thigh muscles should be kept tense at all times.

Triangle pose

Stand with your feet shoulder-width apart, raise your arms to your sides, then bend over and look up at your fingertips. Same on the reverse side. Keep your knees straight while keeping your center of gravity lifted.

Warrior Pose

Stand with your feet shoulder-width apart, raise your hands to your sides, bend your right leg and lower it so that your thigh is parallel to the ground, and look at your right fingertips. Press down hard with the outside of your left foot and straighten your upper body.

Standing forward bend

Spread your feet apart, bend down, try to hold your ankles with both hands, and let the top of your head find your toes. Straighten your legs and lengthen your neck.

Downward Dog

Land on all fours, legs straight and together, heels pressed as low as possible, arms stretched out, palms flat on the ground, fingers open. The neck muscles must be relaxed.

Two-footed

Two-footed

Stand with your feet apart, toes pointing straight ahead, bend your upper body forward, and place your hands on the extension line of the parallel line inside your feet. Put your weight between the soles of your feet to stretch your neck.