這 6 個適合初學者的瑜伽姿勢將有助於緩解您的背痛

如果你患有慢性背痛,你並不孤單。 事實上,這是人們看醫生的最常見原因之一。 雖然有很多治療方法,但最有效的治療方法之一是瑜伽。

瑜伽可以通過伸展和加強支撐脊柱的肌肉來幫助緩解背部疼痛。 它還有助於提高靈活性並促進良好的姿勢。

這裡有六個適合初學者的瑜伽姿勢,可以幫助緩解背部疼痛:

1. 貓牛式

2. 兒童姿勢

3.眼鏡蛇式

4.橋式

5. 脊柱扭轉

6.屍體姿勢

如果你患有慢性背痛,你並不孤單。 事實上,這是人們看醫生的最常見原因之一。 雖然有很多治療方法,但最有效的治療方法之一是瑜伽。

瑜伽可以通過伸展和加強支撐脊柱的肌肉來幫助緩解背部疼痛。 它還有助於提高靈活性並促進良好的姿勢。

這裡有六個適合初學者的瑜伽姿勢,可以幫助緩解背部疼痛:

1. 貓牛式

2. 兒童姿勢

3.眼鏡蛇式

4.橋式

5. 脊柱扭轉

6.屍體姿勢

什麼是治療背痛的最佳瑜伽練習?

背部疼痛的最佳瑜伽姿勢貓牛。 怎麼做:“四肢著地,檢查你的手腕在你的肩膀下面,你的膝蓋在你的臀部下面,”莎拉說。坐姿扭轉。 怎麼做:“首先坐著,一隻腿在你前面,另一隻腿在你後面,雙膝彎曲,”Sarah.Head-to-knee 說。 …橋。 …低弓步。 …三段式呼吸。 … 放鬆。2020 年 6 月 3 日’
},
{
‘topic’:’有四種主要類型的瑜伽,每一種都側重於身體的不同部位:’,
‘id’: 25,
‘回答’:’有四種主要的瑜伽類型,每種都側重於身體的不同部位:Vinyasa:一種將呼吸與動作聯繫起來的流動瑜伽。Hatha:最常見的瑜伽類型,側重於基本姿勢,呼吸技巧和冥想。艾揚格:一種哈達瑜伽,它使用瑜伽墊和瑜伽磚等道具來幫助您做姿勢。比克拉姆:也稱為“熱瑜伽”,它是一系列 26 個具有挑戰性的姿勢,在房間加熱到高溫。
},
{
‘topic’:’吸氣可以伸展胸部肌肉,讓肩部、上背部和頸部的活動範圍更廣。’,
‘id’: 26,
‘答案’:’吸氣伸展胸部肌肉,使肩部、上背部和頸部的活動範圍更廣。
},
{
‘主題’:’呼氣有助於拉長脊椎,緩解背部、頸部和肩部的緊張。’,
‘id’: 27,
“答案”:“呼氣有助於拉長脊柱,緩解背部、頸部和肩部的緊張。”
},
{
‘topic’:’有哪些基本的瑜伽姿勢可以緩解背痛?’,
‘id’: 28,
‘答案’:’有哪些基本的瑜伽姿勢可以緩解背痛?駱駝式。 獅身人面像姿勢。 貓牛式。 霹靂姿勢。 朝下的狗。
},
{
‘topic’:’有哪些高級瑜伽姿勢可以緩解腰痛?’,
‘id’: 29,
‘答案’:’有哪些高級瑜伽姿勢可以緩解腰痛?魚式。 大腳趾姿勢。 鴿子姿勢。
n 有多種瑜伽姿勢可以幫助緩解背部疼痛。 如果您有任何疼痛或受傷,請務必在開始瑜伽練習之前諮詢您的醫生。
}
]
},
{
“身份證”:3,
‘話題’: [
{
‘topic’:’Aerobic activity is any activity that makes your heart beat faster and makes you breathe harder.’,
‘id’: 30,
‘answer’: ‘Aerobic activity is any activity that makes your heart beat faster and makes you breathe harder.’
},
{
‘topic’:’Anaerobic activity is any activity that is intense enough to cause your muscles to use oxygen for energy.’,
‘id’: 31,
‘answer’: ‘Anaerobic activity is any activity that is intense enough to cause your muscles to use oxygen for energy.’
},
{
‘topic’:’How often should you do aerobic exercise?’,
‘id’: 32,
‘answer’: ‘How often should you do aerobic exercise?The Department of Health and Human Services recommends that healthy adults should do moderate-intensity aerobic activity for at least 150 minutes a week (or about 30 minutes a day, five days a week).
nYou can also do vigorous-intensity aerobic activity for 75 minutes a week (or about 15 minutes a day, five days a week).’
},
{
‘topic’:’How often should you do anaerobic exercise?’,
‘id’: 33,
‘answer’: ‘How often should you do anaerobic exercise?There are no definitive guidelines for how often you should do anaerobic exercise. However, it is generally recommended that you do it two to three times a week.’
},
{
‘topic’:’How long should you do aerobic exercise?’,
‘id’: 34,
‘answer’: ‘How long should you do aerobic exercise?You should do aerobic exercise for at least 30 minutes a day, five days a week. If you can’t do 30 minutes a day, you can break it up into 10-minute increments.
nYou can also do vigorous-intensity aerobic activity for at least 20 minutes a day, three days a week. If you can’t do 20 minutes a day, you can break it up into 10-minute increments.’
},
{
‘topic’:’How long should you do anaerobic exercise?’,
‘id’: 35,
‘answer’: ‘How long should you do anaerobic exercise?The intensity of your anaerobic activity will determine how long you can do it. If you are doing low-intensity anaerobic activity, you can do it for longer periods of time. However, if you are doing high-intensity anaerobic activity, you will need to do it for shorter periods of time.’
},
{
‘topic’:’What are some examples of aerobic exercise?’,
‘id’: 36,
‘answer’: ‘What are some examples of aerobic exercise? walkingjoggingbicyclingdancingswimminghikingstep aerobics elliptical training skipping rope rowing’
},
{
‘topic’:’What are some examples of anaerobic exercise?’,
‘id’: 37,
‘answer’: ‘What are some examples of anaerobic exercise? sprintingweight liftingresistance training push-ups pull-ups sit-ups bodyweight squats Plyometrics’
},
{
‘topic’:’Can aerobic exercise help to improve my mental health?’,
‘id’: 38,
‘answer’: ‘Can aerobic exercise help to improve my mental health?Yes, aerobic exercise has been shown to be effective in improving mental health. Aerobic exercise can help to improve mood, reduce anxiety and depression, and increase self-esteem.
nAerobic exercise has also been shown to improve cognitive function and can be an effective treatment for Alzheimer’s disease and dementia.’
},
{
‘topic’:’Can aerobic exercise help to improve my cardiovascular health?’,
‘id’: 39,
‘answer’: ‘Can aerobic exercise help to improve my cardiovascular health?Yes, aerobic exercise has been shown to be effective in improving cardiovascular health.’
}
]
},
{
‘id’: 4,
‘話題’: [
{
‘topic’:’Aerobic exercise is any activity that makes your heart beat faster and makes you breathe harder.’,
‘id’: 40,
‘answer’: ‘Aerobic exercise is any activity that makes your heart beat faster and makes you breathe harder.’
},
{
‘topic’:’Anaerobic exercise is any activity that is intense enough to cause your muscles to use oxygen for energy.’,
‘id’: 41,
‘answer’: ‘Anaerobic exercise is any activity that is intense enough to cause your muscles to use oxygen for energy.’
},
{
‘topic’:’How often should you do aerobic exercise?’,
‘id’: 42,
‘answer’: ‘How often should you do aerobic exercise?The Department of Health and Human Services recommends that healthy adults should do moderate-intensity aerobic activity for at least 150 minutes a week (or about 30 minutes a day, five days a week).You can also do vigorous-intensity aerobic activity for 75 minutes a week (or about 15 minutes a day, five days a week).’
},
{
‘topic’:’How often should you do anaerobic exercise?’,
‘id’: 43,
‘answer’: ‘How often should you do anaerobic exercise?There are no definitive guidelines for how often you should do anaerobic exercise. However, it is generally recommended that you do it two to three times a week.’
},
{
‘topic’:’How long should you do aerobic exercise?’,
‘id’: 44,
‘answer’: ‘How long should you do aerobic exercise?You should do aerobic exercise for at least 30 minutes a day, five days a week. If you can’t do 30 minutes a day, you can break it up into 10-minute increments.
nYou can also do vigorous-intensity aerobic activity for at least 20 minutes a day, three days a week. If you can’t do 20 minutes a day, you can break it

如果您是 80% 患有某種形式的背痛的美國人中的一員,您就會知道找到快速有效的緩解方法是多麼令人沮喪。 雖然有許多可能的治療背痛的方法,但有些人發現練習瑜伽可能是減輕症狀的一種非常有用的方法。

有許多不同的瑜伽姿勢可以幫助緩解背部疼痛,但有些姿勢比其他姿勢更適合初學者。 如果您是瑜伽新手,或者您正在尋找專門針對背痛的瑜伽程序,以下六個姿勢是一個很好的起點。

1. 兒童姿勢

兒童姿勢是一種休息姿勢,通常用作其他瑜伽姿勢的起始姿勢。 要進入孩子的姿勢,從雙手和膝蓋開始,雙手直接在肩膀下方,膝蓋分開與臀部同寬。 當你呼氣時,慢慢地將你的軀乾和前額放低到地板上。 你的臀部應該保持在你的膝蓋上,你的手臂應該在你面前伸出。 如果你的前額不能完全接觸地面,可以在你的頭下放一塊瑜伽磚或枕頭以獲得支撐。 只要你願意,就保持這個姿勢,讓你的背部和臀部完全放鬆。

2. 貓牛式

貓牛式是放鬆背部和脊椎的好方法。 要進入這個姿勢,從雙手和膝蓋開始,雙手直接在肩膀下方,膝蓋分開與臀部同寬。 當你吸氣時,拱起你的背部並將你的頭向上傾斜到天花板上,讓你的胃向地板下沉。 這是牛式。 呼氣時,背部彎曲,將下巴向胸部收起,將目光轉向肚臍。 這是貓的姿勢。 在這兩個位置之間交替,隨著你的呼吸緩慢而平穩地移動。

3. 下犬式

下犬式是一種經典的瑜伽姿勢,可以幫助伸展和拉長背部肌肉。 要進入這個姿勢,從雙手和膝蓋開始,雙手直接在肩膀下方,膝蓋分開與臀部同寬。 呼氣時,向上和向後抬起臀部,伸直雙腿,雙腳分開與臀部同寬。 你的身體應該形成一個倒置的“V”形。 用雙手均勻地壓入地面,確保頭部與脊椎成一直線。 保持這個姿勢幾次呼吸,然後再回到手和膝蓋上。

4.獅身人面像姿勢

獅身人面像姿勢是一種溫和的後彎姿勢,有助於緩解下背部的僵硬。 要進入這個姿勢,開始俯臥,雙腿伸直在身後,肘部彎曲,雙手掌心向下放在身邊的地面上。 吸氣時,將手掌壓入地面,抬起軀幹並抬起頭離開地面,進入低後彎。 保持這個姿勢時,保持肩膀向下並遠離耳朵。 如果您感到下背部有任何疼痛,請在臀部下方放置一塊瑜伽磚以獲得支撐。

5.穿針式

穿針式是釋放肩膀和上背部緊張的好方法。 要進入這個姿勢,從雙手和膝蓋開始,雙手直接在肩膀下方,膝蓋分開與臀部同寬。 呼氣時,將右肩和耳朵放低至地面,將右臂伸到身前。 接下來,將右臂穿入左臂下方,將右手伸向天花板,打開胸部。 保持這個姿勢幾次呼吸,然後在另一側重複。

6. 屍體姿勢

屍體姿勢是一種休息姿勢,通常在瑜伽練習結束時使用。 要進入這個姿勢,開始仰臥在地上,雙腿伸直,手臂放在身邊。 閉上眼睛,讓整個身體放鬆,深深地沉入地下。 只要你願意,保持這個姿勢,讓你的身心完全放鬆。

如果您患有背痛,不妨試試這些適合初學者的瑜伽體式。 記住要傾聽你的身體,如果你感到任何疼痛,請立即停止。 通過經常練習,您可能會發現背痛已成為過去。

没有评论

Blogger 提供支持.