矯正脊柱前凸 Corrective asanas for lordosis

矯正脊柱前凸的體式

在這種情況下，腹部肌肉趨於虛弱，膕繩肌和下背部肌肉變短。腿後部和背部的結締組織已變硬。這些姿勢有助於加強和拉長肌肉並軟化組織。

雙腿上抬式

這些發展腹部力量，如果腹部肌肉強壯，它們會支撐腰椎，使其保持良好的對齊。

坐姿前彎式

這個姿勢可以深度拉伸已經變短的身體肌肉。嘗試保持姿勢一段時間。慢慢地、逐漸地伸展。只要有規律的腹式呼吸和放鬆可以消除自然伸展帶來的任何疼痛，保持該姿勢是安全的。任何其他疼痛都應視為溫暖的跡象，不要過度伸展。

站立前彎式

另一個拉伸以拉長整個身體後部。當你伸展時，使用緩慢、有控制的呼吸並有意識地放鬆。再加上反復練習，將減輕任何疼痛并提高靈活性。

Corrective asanas for lordosis

In this condition, the muscles of the abdomen tend to be weak, and the hamstrings and lower back muscles have become shortened. Connective tissue along the back of the legs and back has hardened. These poses help to strengthen and lengthen the muscles and soften the tissue.

Double Leg Lifting pose

These develop abdominal strength. If the muscles of the abdomen are strong, they support the lumbar spine, keeping it in good alignment.

Sitting Forward Bend pose

This pose gives a deep stretch to the muscles of the body, which have become shortened. Try to hold the pose for some time. stretching slowly and gradually. As long as any pain that comes from the natural stretch can be dissolved by rhythmical abdominal breathing and relaxation, it is safe to remain in the posture. Any other pain should be taken as a warming sign not to take the stretch too far.

Standing forward Bend pose

Another stretch to lengthen the whole of the back of the body. As you stretch, use slow, controlled breathing and consciously relax. This, together with repeated practice, will ease any pain and boost flexibility.

身體姿勢的調整

調整身體姿勢:

大多數人身體並不是對齊姿勢，練習體位法的重點是加強和伸展關鍵肌肉，這將有助於逐漸改善任何錯誤的對齊方式，特別是在上背部和下背。

身體如何受益：

調整姿勢涉及改善肌肉長度和肌肉力量之間的平衡，瑜伽做得很完美，因為當你保持體式然後練習它的對位時，身體前後的主要肌肉都會被拉伸和加強，這創造了基調和靈活性，瑜伽體式對肌肉的結締組織或筋膜也有積極的影響。肌肉是有彈性的，在拉伸或收縮後，纖維會恢復到原來的長度。然而，筋膜是塑料而不是彈性的，當壓力消除時，它會形成並且不會恢復到以前的形狀。不斷重複某些動作或身體姿勢，例如總單肩背著包或在電腦前彎腰，將結締組織固定成帶狀，無彈性的結構，從而導致姿勢問題。當您保持瑜伽體式超過一分鐘時，這種硬化的結締組織開始重塑，使您的姿勢恢復到正確的對齊狀態。

良好的對齊：

當一個姿勢正確的人站在鉛垂線旁邊時，腳踝、膝、臀部和耳朵會完美對齊，呈一條直線疊放在另一個上面。

矯正脊柱後凸體式：

脊柱後凸或上背部的脊柱過度彎曲，俗稱「寒背」是姿勢對齊的常見問題，由於無精打采、不良的坐姿或長時間向前彎腰看電腦而加劇。

這些特定的體式輕輕地幫助使脊柱對齊：

眼鏡蛇式 Cobra Pose:

做眼鏡蛇體式時將手臂伸到背後手扣手，可以加強薄弱的上背部和頸部肌肉。

魚式 Fish Pose:

這個姿勢伸展肩膀和上胸部，還可以緩解肩膀和胸部硬化的結綿組織。

弓式 Bow Pose:

在駝背時，肩膀向前圓，弓式通過有效地向後拉肩膀和打開胸部來抵消這一點。

Aligning the posture

Most people don't have well-aligned posture. Practicing asanas focuses on strengthening and stretching key muscles. This will help gradually to improve any faulty alignment, particularly in the upper and lower back.

How the body benefits

Aligning your posture involves improving the balance between muscle length and muscle strength. Yoga does tis perfectly. Because when you hold on asana and then practice its counterpose, the major muscles on the front and back of the body are both stretched and strengthened. This creates tone as well as flexibility. Yoga asanas also have a positive effect on the muscles' connective tissue, or fascia. Muscles are elastic: after they stretch or contract, the fibers return to their original length. Fascia, however is plastic not elastic, which form and not revert to its previous shape when the pressure is removed. Constant repetition of certain movements or body positions, such as always carrying a bag on one shoulder or hunching in front of a computer, fixes the connective tissue into a belt-like, non-elastic structure, causing postural problems. When you hold an asana for longer than a minute, this hardened connective tissue starts to be remodeled, bringing your posture back into proper alignment.

Good Alignment

 When someone who has correct posture stands beside a plumb line, the ankles, knees, hips, and ears are aligned perfectly, stacked one above the other in a straight line.

Corrective asanas for kyphosis

Kyphosis, or an exaggerated curve of the spine in the upper back, is a common problem of postural alignment, which is exacerbated by slouching or spending long hours hunching forward over a computer. 

These specific asanas gently help to bring the spine into alignment.

Cobra Pose:

Extending the arms behind the back in this version of Cobra strengthens weak upper-back and neck muscles.

Fish Pose:

This pose stretches out the shoulders and upper chest and also eases hardened connective tissue in the shoulder and chest.

Bow Pose:

In kyphosis, the shoulders round forward. Bow counteracts this by effectively pulling the shoulders backward and opening the chest.