When practicing yoga, many poses require extreme stretching of the body, with the lumbar spine being a crucial area to protect. So, does practicing yoga have benefits for the waist?
Are there benefits for the waist from practicing yoga?
For individuals with mild discomfort in the waist, practicing yoga appropriately can be helpful. There are some poses in yoga that can alleviate discomfort in the waist. However, without the guidance of a professional doctor or yoga instructor, improper practice or lack of control over the intensity of the exercises can easily lead to sports injuries. Additionally, many yoga poses can exacerbate symptoms of lumbar spine diseases.
Which yoga poses are beneficial for the waist?
Single Leg Lift Pose
1. Stand with the left hand raised up and placed next to the left ear, lift the right leg backwards, and use the right hand to grab the right ankle from the outside.
2. Inhale, pull the right leg up as high as possible with the right hand, tighten the abdomen, and slightly lean the left arm forward.
3. Exhale, slowly lower the right leg, release the left hand, and then perform the exercise in the opposite direction.
Benefits: Strengthen the muscles of the torso, promote the balanced development of waist and back muscles, and prevent the formation of fat in the waist and back.
Pigeon Pose
1. Sit on the ground with the right knee bent, the right heel against the perineum, and the left leg extended parallel to the shoulders.
2. Inhale, bend the right knee, lift the left calf, and hug it with the left elbow, with the left and right hands clasped together in front.
3. Keep the left foot fixed in the left elbow and extend the arms back, forming a clasp. Exhale, turn the head to the right, chest lifted, tighten the side waist muscles, and take deep breaths to maintain for 20 seconds. Relax, return to the starting position, and then repeat the movements on the other side.
Benefits: Strengthen the side waist muscles, glutes, reduce fat in the waist, hips, and buttocks, and increase flexibility in the shoulder joints.
Waist Rotation Pose
1. Stand with the feet slightly wider than shoulder-width apart, interlock the fingers, inhale, raise the arms over the head, and turn the palms upward.
2. Exhale, bend the upper body forward until the legs and back are at a 90-degree angle.
3. Fix the gaze on the hands. Inhale, rotate the upper body to the left, exhale, return to the center.
4. Inhale, rotate to the other side, exhale, return to the center. Note that the arms, head, and back should be in a straight line.
Benefits: Massage the abdominal organs, reduce fat along the waistline.
Can people with waist problems practice yoga?
If the lumbar spine is not in good condition, especially during the acute phase of an attack, it is best to rest in bed and avoid putting pressure on the waist. If it is during the chronic phase, targeted training for the back and abdominal muscles can be done. For individuals with waist problems, it is recommended to choose gentle movements with a small range of motion in order to protect the lumbar spine.
Why does the waist hurt after practicing yoga?
Bending too much or emphasizing stretching too much during yoga practice can cause excessive strain on the lumbar spine, leading to obvious muscle strain in the waist. Additionally, when performing backbends, if the spine is not flexible enough and the hip joints are tight, it is easy to compress the waist, causing tension in the muscles surrounding the lumbar spine and resulting in discomfort in the waist.
What should be noted when practicing yoga with waist problems?
1. Backbends are yoga poses that are prone to injury, so people with waist problems should try to avoid practicing this pose.
2. Some yoga poses are relatively gentle and can help alleviate back pain. However, if the practitioner's spine is not healthy and lacks flexibility, it is best not to practice these poses.
