Namaste! Happy Chinese New Year.
首先祝大家新春快樂(lè)墨缘，萬(wàn)事如意岛杀，身體健康锦秒，事業(yè)蒸蒸日上!
Yoga for lower back Pain
腰疼的瑜伽治療
Yoga can offer a great relief for the pain, as well as provide great preventative care for the future. Here are ten yoga poses to ease lower back pain and relieve that dull ache.
瑜伽可以緩解疼痛旋炒，也可以為未來(lái)提供很好的預(yù)防護(hù)理尤泽。這里有十個(gè)瑜伽姿勢(shì)來(lái)緩解下背部疼痛和減輕隱痛歌逢。
1.? ? Spinal Stretching 脊柱拉伸
You need to sit in a comfortable position. Try placing a mat on the floor and sit cross legged. Your back should be straight and your shoulders should be relaxed. You need to smile while you practice this yoga pose. In case you would like to practice this pose in standing position, keep your feet parallel.? ?
舒適地坐在墊子上（可以用蓮花坐或簡(jiǎn)單的舒適坐姿）巾钉。嘗試將墊子放在地板上，雙腿交叉而坐秘案。你的背部要挺直砰苍、肩膀要放松。練習(xí)瑜伽姿勢(shì)時(shí)阱高，你需要微笑赚导。如果您想站立姿勢(shì)練習(xí)這個(gè)姿勢(shì)，請(qǐng)保持雙腳平行赤惊。
While breathing in slowly raise your arms from both the sides. Interlink your fingers together, with your thumbs touching each other gently. Now bring your arms from the front to the top. Stretch them up as much as you can. Do not strain your muscles. Make sure that your elbows are straight and that your biceps touch your ears. Hold onto to this position for 20 seconds (preferably 3 to 4 long deep breaths). To experience a deeper back stretch you can pull your stomach in, close to the spine.
呼吸時(shí)吼旧，從兩側(cè)慢慢抬起手臂。將手指交叉在一起未舟，用拇指輕輕地相互接觸∪Π担現(xiàn)在將你的手臂從前面帶到頭頂部。盡可能地拉伸它們裕膀，但不要拉傷你的肌肉员串。確保你的肘部是直的，并且你的二頭肌會(huì)碰到你的耳朵昼扛。保持在該位置20秒（最好是3到4次長(zhǎng)深呼吸）寸齐。要經(jīng)歷更深層次的背部拉伸，您可以將胃拉入靠近脊柱野揪。
2. Spinal side Stretching 脊柱側(cè)伸展
Begin in Easy Seat with arms relaxed on either side of you.? ?
Inhale slowly as you reach your left arm long to the ceiling, on the side of your face. Take your right hand to the ground and crawl it over to the right, allowing your right forearm to move toward the ground, then lean your torso to the right. Exhale slowly as you return that hand to the floor beside you.? Repeat on the other side. Repeat each side 5-8 times.
從簡(jiǎn)單的坐姿開始访忿，雙臂放松在身體兩側(cè)。吸氣時(shí)斯稳，把你的左臂來(lái)向天花板海铆，并慢慢靠近你的臉一側(cè)，慢慢吸氣挣惰。并將右手放到地面并將其向右傾斜卧斟，讓右前臂向地面移動(dòng)窜护，然后將軀干向右傾斜。呼氣緩慢時(shí)把你的左手緩慢放回到你旁邊的地板上乳规。再做另一側(cè)集漾。每側(cè)重復(fù)5-8次。
3. Spinal Twist 脊柱扭轉(zhuǎn)
Start by sitting on your mat in a simple crossed legs position, with your right leg in front of the left leg.? ? ?
首先坐在墊子上板乙，用一個(gè)簡(jiǎn)單的交叉腿位置坐好是偷，你的右腿在左腿前面。
Take a deep breath in. As you exhale, slowly twist to your right side. Keep your left palm on your right knee. With right hand pressing on the floor next to right hip, lift your spine upward, making sure you are not leaning on your hand or leaning forward. Inhale and return to the centre.? ?
深吸一口氣募逞，當(dāng)你呼氣時(shí)蛋铆，慢慢轉(zhuǎn)向你的右側(cè)。將左手掌放在右膝蓋上放接。用右手按壓右側(cè)臀部的地板刺啦，讓脊柱向上，確保不要靠在手上或向前傾纠脾。慢慢吸氣并返回中心坐姿玛瘸。
Exhale and repeat the stretch on the left side. Keep your right palm on your left knee and left palm on the floor. Remember to keep your back straight and stretch tall. Breathing in, return to the centre.? ?
呼氣重復(fù)左側(cè)的拉伸。將右手掌放在左膝蓋上苟蹈，左手掌放在地板上糊渊。記住保持背部伸直，向上伸展汉操。呼氣時(shí)回到中心坐姿再来。
Change your cross-legged position. If your right leg was placed over the left, now place the left leg over the right, and repeat the stretch as explained above to the right and left sides.?
改變你盤腿的坐姿。如果您的右腿放在左側(cè)磷瘤，現(xiàn)在將左腿放在右側(cè)芒篷，并按照上面的說(shuō)明重復(fù)左右兩側(cè)的伸展。
Cautions: For some cases of low back pain, twists can worsen symptoms. If that is true for you with this pose, you should avoid it.
注意事項(xiàng)：對(duì)于某些腰痛的病例采缚，扭轉(zhuǎn)會(huì)加重癥狀针炉。如果你有這個(gè)疼痛的癥狀，請(qǐng)你停止這個(gè)習(xí)練扳抽。
4. Easy forward bend? 簡(jiǎn)單的前驅(qū)
You can now come back into standing position. Your feet should be hip-width apart.? Bend your knees slightly and bend yourself over your legs. Bend as much as you can till your tummy touches your thighs. Make your hands into fists and place them on the opposite creases of the elbow. Relax all your body muscles and hold your fists tight. Take 10 deep breaths in this position. You will release more tension from the back with every breath.? Stand in this pose as long as feels good. Roll your spine up slowly to the standing position.
現(xiàn)在回到站立姿勢(shì)篡帕，雙腳分開與臀同寬。稍微彎曲膝蓋贸呢，彎曲上身靠近你的腿镰烧。盡可能多地彎曲上身，直到你的肚子接觸到你的大腿楞陷。將雙手抱肘怔鳖。放松所有身體肌肉，雙手抱緊雙肘固蛾。在這個(gè)位置進(jìn)行10次深呼吸结执。每次呼吸都會(huì)釋放更多背部的緊張感覺(jué)度陆。
舒適的在這個(gè)站立的姿勢(shì)上盡可能停留更長(zhǎng)的時(shí)間。然后慢慢地將脊柱向上回到站立姿勢(shì)献幔。
5. Wall plank 扶墻的平板支撐
You need to stand in front of the wall.
請(qǐng)你站立在一面墻前面懂傀。
Reach the wall with your hands and straighten them. Flatten your palms on the wall. Bend forward with your head facing downward. Lengthen your spine by stretching back as much as possible. You will come into an L shape. You may feel pain near the lower back, if you do bend your knees.? ?
用雙手接觸墻壁并將伸直雙手，將手掌平放在墻上蜡感。身體向前彎曲蹬蚁，頭朝下。通過(guò)盡可能向后伸展來(lái)延長(zhǎng)脊柱的長(zhǎng)度铸敏。你會(huì)變成L形缚忧。如果你下背部感到疼痛，請(qǐng)彎曲膝蓋杈笔。
Try to maintain the spinal stretch for at least 2 minutes. Breath deeply as you stretch your back.
盡量保持脊柱伸展至少2分鐘，伸展背部時(shí)要深呼吸糕非。
6. Downward facing dog 下犬式
Begin on your hands and knees, keeping hands shoulder-width apart, wrists in front of shoulders. Spread your fingers, and engage your hands from knuckles to fingertips to connect to the mat and help spread the weight.? ?
從你的手和膝蓋開始蒙具，雙手分開與肩膀同寬，手腕在肩膀前方朽肥。伸出手指禁筏，將指關(guān)節(jié)與指尖接合，連接墊子衡招，幫助分散重量篱昔。
Suck in your lower abdomen. Engage your upper back by spreading shoulder blades apart and pulling them down your back. Inhale and tuck toes under; exhale and engage your abs to lift your hips, into an upside down ‘V’ shape.? ?
收緊你的下腹部，肩胛骨分開上背部用力始腾，并向下拉州刽。吸氣并且腳趾著地， 呼氣并用你的腹肌抬起你的臀部浪箭，倒成倒立的'V'形狀穗椅。
Lift your ‘sitting bones’ in your bottom towards the ceiling and roll your upper thighs inward slightly, pressing firmly through your hands; pull shoulders back.? ?
將你的“坐骨”抬向天花板，并輕輕把大腿向內(nèi)轉(zhuǎn)奶栖，用力按壓雙手匹表，把肩膀拉回。
As you exhale, stretch your heels towards the floor and straighten legs without bend your knees, keeping your core engaged with a tilt in your pelvis. Create opposing forces: hips moving up and back, feet and hands on the floor.? Relax your head between your arms, but don't sink into your shoulders. Look through your legs or up towards your belly button; hold for five long breaths.
當(dāng)你呼氣時(shí)宣鄙，將腳跟拉向地板并伸直雙腿袍镀，膝蓋不要彎曲，收緊你的核心冻晤，骨盆內(nèi)收苇羡。創(chuàng)造對(duì)立的力量：臀部向上和向后，腳和手在地板上明也。頭在雙手間放松宣虾，肩膀不要下沉惯裕。通過(guò)你的雙腿向上看你的肚臍，五次深呼吸绣硝。
7. Child pose 嬰兒式
Start by kneeling on your hands and knees. Release your toes on the floor and separate your knees about hip width apart.? ?
先膝蓋跪地并雙手向下放在墊子上伸直雙臂蜻势。將腳趾放在地上，將膝蓋分開與臀部同寬鹉胖。
As you exhale, slowly lower your buttocks towards your heels, feeling the tailbone lengthen away from the back of your pelvis. As your torso folds over your thighs, lengthen the back of your neck before your forehead rests on the floor. Lay your arms in front of you with palms facing down and feel how the weight of your shoulders lightly spreads the shoulder blades.?
呼氣時(shí)握玛，慢慢地將臀部向后盡量靠近你的腳后跟，感覺(jué)尾骨從骨盆后部伸長(zhǎng)甫菠。當(dāng)你的軀干折疊在你的大腿上時(shí)挠铲，拉長(zhǎng)你的頸部后側(cè)后把前額放到墊子上放松。將手掌放在你面前寂诱，手掌朝下拂苹，感覺(jué)肩膀的重量輕輕地散布在肩胛骨上。
Breathe slowly and deeply, actively pressing the belly against the thighs on the inhale. Breathe and hold for 4-12 breaths.
慢慢地深呼吸痰洒，吸氣時(shí)主動(dòng)將腹部壓向大腿瓢棒。保持4-12次呼吸。
8. Cobra pose 眼鏡蛇式
This back stretch allows a great deal of control - you decide how much you want to stretch your back. It's also a good back strength-builder.? ?
這種背部拉伸你可以根據(jù)自己的情況掌握拉伸的程度丘喻，這個(gè)習(xí)練也是很好的加強(qiáng)背部力度的動(dòng)作脯宿。
Lie on the floor or your bed face down. Put your hands at your sides at shoulder level like you are going to do a push up.? Whilst keeping your back relaxed and hips on the floor, push your shoulders up and straighten your arms. Exhale when you reach the top and let your mid back sag as you exhale. Hold the stretch inhaling and exhaling slowly for 3 minutes. Slowly lower yourself to the starting position.? ?
面部向下趴在墊子上，將你的雙手放在肩膀兩側(cè)泉粉，就像你要做俯臥撐一樣连霉。在保持背部放松和臀部在地板上的同時(shí)，將肩膀向上推并伸直雙臂嗡靡。當(dāng)你到達(dá)頂部時(shí)呼氣跺撼，讓你的中背在呼氣時(shí)下垂。保持拉伸吸氣并緩慢呼氣和吸氣3分鐘叽躯。慢慢降低自己到起始位置财边。
You should push only to the point of tension while maintaining your hips on the floor. You should not push into any pain, bounce, or force the movement.
你可以盡力伸展，但臀部必須保持在地板上点骑。你不應(yīng)該有任何疼痛感覺(jué)酣难，反彈或強(qiáng)迫的動(dòng)作。
9. Locust pose 蝗蟲式
Begin by lying on your stomach with your arms by your side, palms facing up and forehead on the earth. Relax and get heavy. Firm your buttocks and internally rotate the legs, pressing your pubic bone into the earth.
首先趴在墊子上黑滴，雙臂放在身邊憨募，手掌朝下，額頭放在地上袁辈。身體放松并沉下去菜谣。固定你的臀部并向內(nèi)旋轉(zhuǎn)腿部，將恥骨壓向地面。
Inhale and lift your head, upper torso, arms, and legs away from the floor. You'll be resting on your lower ribs, belly, and front pelvis. Ensure to keep your knees straight and lift your leg upwards. Rest your arms alongside your body with palms facing down.
吸氣并將頭部尾膊，上身媳危，手臂和腿抬離地面。你會(huì)在你的下肋骨冈敛，腹部和前骨盆上休息待笑。確保膝蓋保持平直并向上抬起腿。將手掌放在身體旁邊抓谴，手掌朝下暮蹂。
Hold this pose for few breaths. Exhale and bring your legs and head down to the floor. Relax your body and repeat the same procedure for 2-3 times.
保持這個(gè)姿勢(shì)幾個(gè)呼吸。呼氣并將雙腿和頭部放在地板上癌压。放松身體仰泻，重復(fù)相同的程序2-3次。
10. Easy spinal twist? 簡(jiǎn)單的脊柱扭轉(zhuǎn)
Lie on your back with your knees bent and soles of the feet on the floor.? ?
Tip your knees in towards your chest until your thighs are vertical and your shins are parallel with the floor, and stretch your arms out to your sides with the palms. On an inhalation, drop your hips and legs to the left, one-half to three-quarters of the way to the floor and hold there for a moment. On your exhalation, swing your legs back up to center.
仰臥滩届，膝蓋彎曲集侯，雙腳放在地板上。將膝蓋向胸部拉近丐吓，直到大腿垂直浅悉，小腿與地板平行，手臂和手掌伸向身體另一側(cè)券犁。吸氣時(shí)，將臀部和腿向左側(cè)移動(dòng)汹碱，在靠近地面一半到四分之三時(shí)停留一會(huì)兒粘衬。呼氣時(shí)，將雙腿向上擺動(dòng)至中心位置咳促。
Repeat on your right side, following the rhythm of your breath. Repeat each side 5-8 times.
按照你的呼吸節(jié)奏重復(fù)你的右側(cè)稚新。每側(cè)重復(fù)5-8次。
Cautions: For some cases of low back pain, twists can worsen symptoms. If that is true for you with this pose, you should avoid it.
注意事項(xiàng)：對(duì)于某些腰痛的病例跪腹，扭曲會(huì)加重癥狀褂删。如果你有這個(gè)問(wèn)題，請(qǐng)你避免這個(gè)習(xí)練冲茸。
11.? Shavasana 僵尸式
Important Note 注意事項(xiàng)
Don't try this sequence if you have heavy stiffness or serious problem in your lower back. Please consult your doctor /yoga teacher for safe practice advise.
如果你的腰部有嚴(yán)重的問(wèn)題屯阀，請(qǐng)不要嘗試此序列的瑜伽習(xí)練。 請(qǐng)咨詢您的醫(yī)生/瑜伽老師轴术，以獲得安全的練習(xí)建議难衰。
About the author 作者簡(jiǎn)介
Kiran is a yoga instructor from Mysore and teaching at Just Yoga Shanghai.
Kiran來(lái)自印度邁索爾的瑜伽老師，目前在上海的JustYoga從教逗栽。
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