练瑜伽,我们经常会遇到很多腰肌劳损,或者是身体亚健康腰痛的人,他们的髂腰肌或多或少的都会有一些僵硬紧张,或者被拉长又无力。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/b21c8701a18b87d64acb0660170828381e30fdc0?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
如果再加上腹部核心的力量不够,腹内压低,腰方肌紧张又无力,腰疼的问题就会反反复复,不能根治。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/86d6277f9e2f0708588c877ff924b899a801f2c0?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
所以,如果我们想要保持腰肌健康,解决腰痛的问题,不仅需要放松髂腰肌,还需要加强髂腰肌,同时加强核心以及腰方肌的练习。
10个瑜伽动作经常练,让你的腰肌永葆18岁!
1、三角式-拉伸放松
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/9f2f070828381f309b9020d6b9014c086f06f0c0?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
山式站立,双脚分开约一腿长脚尖指向正前方,转左脚左脚脚后跟对右脚足弓,膝盖与脚尖同向吸气延展脊柱,保持髋部中正呼气以腹股沟为折点,身体向左侧屈左手放在地面或者瑜伽砖上,左手指向天花板保持5-8个呼吸,换另一侧
2、小桥式-拉伸放松
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/29381f30e924b899ddb5d4477e061d950b7bf6c0?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
仰卧在垫面上,屈双膝靠近腿部双脚分开与髋同宽,小腿垂直垫面吸气延展脊柱,呼气抬髋部向上将瑜伽砖放在臀部的下侧,保持1-2分钟如果将瑜伽砖拿掉这个动作也可以拉伸又可以加强髂腰肌
3、骑马式变体-拉伸放松
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/1e30e924b899a90139bcf6490d950a7b0308f5c0?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
山式站立,将左脚向后一大步小腿脚背贴实垫面,右小腿垂直垫面吸气延展脊柱,骑马式保持5-8个呼吸呼气,屈左腿,左手握住脚背右手放在右大腿上,保持5-8个呼吸重复以上练习另一侧
4、战士1式-拉伸放松
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/e824b899a9014c0818b285da1a7b02087af4f4c0?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
山式站立,双脚打开适当的距离转左脚向外90度,右脚微内扣髋部躯干转向正左方吸气,双手向上举过头顶,脊柱延展呼气,屈左膝,小腿与地面垂直髋部朝向正前方保持5-8个呼吸,换另一侧
5、侧角式-拉伸放松
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/a8014c086e061d9572cf9a476bf40ad163d9cac0?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
山式站立,双脚打开适当的距离转左脚向外90度,右脚微微内扣左脚脚后跟对右脚足弓吸气,延展脊柱,呼气,屈左膝向下小腿垂直垫面,膝盖与脚尖同向吸气,双手侧平举,呼气,向左侧弯落左手在垫面上,右手向上伸展靠近耳朵转头向上,保持5-8个呼吸,换另一侧
6、仰卧上升腿-加强髂腰肌力量
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/4d086e061d950a7b7bbce3bb1ad162d9f3d3c9c0?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
仰卧在垫面上,双腿并拢抬双腿向上30度、60度、90度分别保持3-5个呼吸,然后依次还原
7、船式-加强髂腰肌力量
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/03087bf40ad162d98f67cf6301dfa9ec8b13cdc0?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
坐立在垫面上,屈双膝双腿靠近腹部,双手前平举吸气延展脊柱,呼气双脚离开垫面可以先屈膝半船式,保持5-8个呼吸如果可以的话,伸直双腿注意脊柱的延展
8、桌式-加强髂腰肌力量
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/0bd162d9f2d3572c6e6b31a39a13632763d0c3c0?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
坐立在垫面上,屈双膝靠近臀部双手放在身体的后侧,保持双小腿垂直垫面双手臂垂直垫面,呼气抬髋部向上身体呈桌子的形状,髋部向上打开保持5-8个呼吸
9、斜板式-加强核心力量
双手臂支撑垫面,核心收紧
身体一条直线,大腿向后推呼气时,肚脐贴近脊柱保持至少15-30秒
10、侧板式-加强核心力量
从斜板式开始,身体向右侧打开同样保持核心收紧,尤其是下侧腰腹部保持至少15-30秒