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🧘🏽自己最喜歡的晨間練習組合：
1. side body stretch
2. threading arm
3. mini wild thing
4. reverse table
5. supine twist
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#morningyoga
#thesweatlife
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Release Lower Back Tension
My back has been feeling really tight lately cos of CrossFit so I stretched a little today.
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1st row:
Always therapeutic and relaxing to start with child’s pose then a couple of cat cow stretches. Inhale arch back, exhale round back 5x.
2nd row:
•Squat: Release tension in the back as you twist and open up the hips too.
•Seated Twist: Keep spike long. Inhale to lengthen spine, exhale to twist.
3rd row:
•Butterfly pose to stretch the spine & inner thighs.
•On your back: Hug knees to chest keeping shoulders down, using core strength to get hips closer to ground to stretch the lower back. Then open legs for happy baby to stretch hamstrings and inner thighs too.
Rest in supine butterfly for a few deep breaths.
4th row:
•Thread The Needle: Stretching the glutes help release tightness in the lower back too. Relax shoulders and lengthen tailbone down to feel the stretch.
Finish with a good spinal twist, breathing into the belly, exhaling from the lower back.
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Hold these poses for 1-5min.
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#foxyroxyyoga #practiceyogachangeyourworld #yoga #yogatutorial #yogatips #yogaforeveryone #yogagram #yogapractice #yogaeverydamnday #howtoyoga #yogaforflexibility #yogalife #stretching
📢各位孕媽媽快D郁下腰背啦！🥰
FITTPub特別呈獻【孕婦運動知識】第二集 - 仰卧脊椎旋轉Spine Twist Supine
FITTrainer Donald陸逐為大家介紹適合孕婦嘅運動，今集【仰卧脊椎旋轉Spine Twist Supine】嘅好處就係幫大家放鬆腰背肌肉，舒鬆腰背。
適當運動可以令孕婦喺唔同嘅懷孕週期，避免吸收過多營養而引致妊娠糖尿病。喺懷孕期間，胎兒體重增長會令孕婦肌肉負擔增加，容易令肌肉失衡，姿勢出現問題，導致抽筋及腰頸背痛。恆常運動更可以幫助孕婦容易自然分娩㗎！
一般都會建議喺懷孕中/後期作適量嘅運動，並需有專業人士指導下先好進行，同時要注意運動強度、速度，要量力而為，呼吸要保持自然，運動前嘅飲食亦要多加留意。
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#操身大勢 #白沙道2號 #NeverStopFITTing
Ok ? here’s my mini-story on lower backs~long time ago (not soooo long, but long), my late grandmother would tell me to sit up straight, stop hunching your back, stop sitting in front of the TV watching cartoons all day - you’ll have backaches - mini-me, stubborn me - never listens.
Here I am today sharing a lower back yoga sequence cause - I sit a lot, more than moving a lot anyway, and all this sitting and hunching at my phone and laptop has definitely brought with it - lower back pains (and tight hips-but that’s not going to be in this video today). In any case, pain in the lower back can seriously affect your mood and your day.
So, the lower back is super important for us to maintain our posture, reduce stiffness and speed up the healing process. How do we protect and remove the tensions to get these benefits?
These yoga poses can offer great relief for the pain and provide great preventative care for the future. Here are a few yoga poses to ease lower back pain and relieve that dull sensation.
Sequence:
Centering: 3 minutes + include breathing practice of your choice
Warming Up: Surya Namaskar Classical or Surya Namaskar B, see my videos below for the Surya Namaskar options.
Classical Surya Namaskar: https://youtu.be/nfoPZsxH2wI
Surya Namaskar B: https://youtu.be/EIhePj7nX0s
Poses:
- Ragdoll
- Downward Facing Dog
- Child Pose
- Side stretch child pose
- Cat & Cow
- Thread the needle (both sides)
- Walking downward facing dog
- Twisted dog
- Spinx
- Seal
Cool Down:
- Supine Twist
- Savasana
Feel free to switch around the poses, add reps, longer breaths - get creative and make your own flows~feel free to also share with me your experience and flows.
横向きに寝てるラムと、ヘソ天で半ひねりのレオン。
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supine twist 在 How to Do a Supine Twist | Health - YouTube 的必吃
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