When I do the back bend of yoga, I feel back pain. Can I keep practicing?

The essence of the back bend pose: 1. Shoulders rotate backwards and the front side of the body extends; 2. The thighs are tightened and full of strength; 3. The coccyx is rolled forward and the abdomen is adducted. 4. Use the strength of the front side of the body (that is, the strength of the chest and shoulders) and the strength of the legs, and then inhale to lift the thoracic spine.

Worship Japanese dogs, board dogs and cobra pose are typical backbends. In the past few mornings, I have used the method of consciously opening my shoulders to stretch my forequarters and bend back. I still feel low back pain after practicing. Why? It turns out that the strength of the core muscles is not enough. When bending back, the weight of the body unconsciously presses on the lumbar spine. & ltimg src = "/5345 e04b 1d 1 F5 EDB 6 e 7 C2 f 1550 C3 b8 a 9 _ b . png " data-raw width = " 300 " data-raw height = " / kloc-0/34 " class = " content _ image " width = " 300 " >

Therefore, when practicing the back bend, we must not rush into it, but practice it step by step and scientifically.

The posture of kyphosis is basically completed by our spine, and 70% of kyphosis occurs in our lumbar spine. Therefore, if you don't pay attention to the extension of the lumbar spine, this is indeed the place where pressure and pain are most likely to occur. If you want to stretch the lumbar spine, there are two steps. One is to stretch the lower part of the lumbar spine backward, and the other is to stretch the upper part of the lumbar spine forward. The backward extension of the lower part of the lumbar spine can be tightened by the thigh muscles, driving the pelvis downward, thus extending the lower part of the lumbar spine; The extension of the upper lumbar spine needs to be done by stretching the thoracic vertebrae and lifting the chest.

In the back bend, we imagine that our spine is a part of a complete circle, so the spine should stretch evenly, just like a round wheel. If the arc is more uniform, the pressure will be less. On the contrary, if there is an inflection point on the arc, just like turning the arc into a polyline, then the position of the inflection point will produce great pressure and cause pain. Therefore, when we do backbending, we should stretch the spine as evenly as possible, instead of bending backwards directly from the lumbar spine.

Steps of back bending asana exercise:

First, open the chest and shoulders in two circles to enhance the muscle extension at the back. Beginners are advised to use the short side of yoga brick, which is placed horizontally under the thoracic vertebra, suitable for people with stiff back, chest and shoulders. Put the brick away and stretch it backwards, or you can add a brick to your wrist to stretch it, which can strengthen the stretching of your arm muscles. When your hands can easily touch the ground, start the second step. & ltimg src = "/970960 145 debe 22 c 47 1088 c 24 a 0d 49 1f _ b . png " data-raw width = " 400 " data-raw height = " 300 " class = " content _ image " width = " 400 " >

Second, put the highest side of the yoga brick under the thoracic vertebra (which can be placed vertically) and under the occipital bone. Stretch your hands backwards, don't bounce and press down, just keep breathing, but your arms will droop naturally, because of gravity, your hands will slowly drop and your shoulders will spread backwards. After a period of self-practice, it will be of great help to open the chest and shoulders safely. & ltimg src = "/824274 c33c 1628 fa 3fd 25 1 ada 6247 e 42 _ b . png " data-raw width = " 467 " data-raw height = " 350 " class = " origin _ image zh-light box-thumb " width = " 467 " data-or orig inal = "/824274 c33c 1628 fa 3fd 25 165438

Third, we can continue to use folding chairs to deepen the strength of opening the chest and shoulders, but we should pay attention to putting blankets on the chairs to protect the lumbar spine. The calf is perpendicular to the floor. In order to prevent knee valgus, a yoga brick was put in the thigh. If your head can't touch the ground, you can put a yoga brick under your head. & ltimg src = "/f 49 b 7 CBA BD 1ff 3278d 68 f 39 fef 039d 78 _ b . png " data-raw width = " 400 " data-raw height = " 300 " class = " content _ image " width = " 400 " >

Fourth, you can press the sacrum with the back of the folding chair, shrink the coccyx appropriately, stretch the lumbar spine, and hold the chair cushion to deepen the opening of the chest and shoulders. & ltimg src = "/63 cf 778 16 C2 b 245 DDE 182 ed 97 190 a 4 1 b _ b . png " data-raw width = " 467 " data-raw height = " 350 " class = " origin _ image zh-light box-thumb " width = " 467 " data-original = "/63 cf 78 16 C2 b 245 DDE 658

It is a safe way to open the chest and shoulders to stretch the back of the spine and strengthen the stretching of quadriceps femoris. We will do some back bending exercises later. Or distributed teaching.

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You can use yoga belt to assist, but you should pay attention to the uniform extension of the spine, try not to put all the pressure on the lumbar spine, and try to use the extension of the chest and shoulders to reduce the pressure on the lumbar spine. With the deepening of the exercise, gradually shorten the length of the belt, but be careful not to feel squeezed in the lumbar spine.

Dove modeling 1 one hand

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both hands

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Full bow 1 Use stretching belt to do one-handed and two-handed exercises.

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After a long period of practice, the length of the belt is shortened without squeezing the lumbar spine, and finally the whole bow posture is entered.

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Finally, the dancing king style and full camel style are introduced, and the methods are the same as above.

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Here, the whole camel can try to grasp the legs of the chair by hand gradually, and strengthen the ability to rotate the shoulders backwards when using the chair.

accomplish

I hope my experience can help everyone. Back bending is the most injury-prone exercise, especially when you can't practice in a scientific and safe way. Step by step, from shallow to deep, peace of mind is the key to safety practice, and mastering anatomical knowledge is the direction of practice guidance. This is not to tell you the importance of difficult poses, but to tell you how to practice a pose, which is the most important in itself.