Namaste! Happy Chinese New Year.
首先祝大家新春快乐，万事如意，身体健康，事业蒸蒸日上!
Namaste from Kiran
Yoga for lower back Pain
腰疼的瑜伽治疗
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.
瑜伽可以缓解疼痛，也可以为未来提供很好的预防护理。这里有十个瑜伽姿势来缓解下背部疼痛和减轻隐痛。
Spinal Streching 脊柱拉伸
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.
舒适地坐在垫子上（可以用莲花坐或简单的舒适坐姿）。尝试将垫子放在地板上，双腿交叉而坐。你的背部要挺直、肩膀要放松。练习瑜伽姿势时，你需要微笑。如果您想站立姿势练习这个姿势，请保持双脚平行。
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.
呼吸时，从两侧慢慢抬起手臂。将手指交叉在一起，用拇指轻轻地相互接触。现在将你的手臂从前面带到头顶部。尽可能地拉伸它们，但不要拉伤你的肌肉。确保你的肘部是直的，并且你的二头肌会碰到你的耳朵。保持在该位置20秒（最好是3到4次长深呼吸）。要经历更深层次的背部拉伸，您可以将胃拉入靠近脊柱。
Spinal side stretching 脊柱侧伸展
2. Spinal side Stretching 脊柱侧伸展
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.
从简单的坐姿开始，双臂放松在身体两侧。吸气时，把你的左臂来向天花板，并慢慢靠近你的脸一侧，慢慢吸气。并将右手放到地面并将其向右倾斜，让右前臂向地面移动，然后将躯干向右倾斜。呼气缓慢时把你的左手缓慢放回到你旁边的地板上。再做另一侧。每侧重复5-8次。
3. Spinal Twist 脊柱扭转
3. Spinal Twist 脊柱扭转
Start by sitting on your mat in a simple crossed legs position, with your right leg in front of the left leg.
首先坐在垫子上，用一个简单的交叉腿位置坐好，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.
深吸一口气，当你呼气时，慢慢转向你的右侧。将左手掌放在右膝盖上。用右手按压右侧臀部的地板，让脊柱向上，确保不要靠在手上或向前倾。慢慢吸气并返回中心坐姿。
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.
呼气重复左侧的拉伸。将右手掌放在左膝盖上，左手掌放在地板上。记住保持背部伸直，向上伸展。呼气时回到中心坐姿。
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.
改变你盘腿的坐姿。如果您的右腿放在左侧，现在将左腿放在右侧，并按照上面的说明重复左右两侧的伸展。
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.
注意事项：对于某些腰痛的病例，扭转会加重症状。如果你有这个疼痛的症状，请你停止这个习练。
4. Easy forward bend 简单的前驱
4. Easy forward bend 简单的前驱
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.
现在回到站立姿势，双脚分开与臀同宽。稍微弯曲膝盖，弯曲上身靠近你的腿。尽可能多地弯曲上身，直到你的肚子接触到你的大腿。将双手抱肘。放松所有身体肌肉，双手抱紧双肘。在这个位置进行10次深呼吸。每次呼吸都会释放更多背部的紧张感觉。
舒适的在这个站立的姿势上尽可能停留更长的时间。然后慢慢地将脊柱向上回到站立姿势。
5. Wall plank 扶墙的平板支撑
5. Wall plank 扶墙的平板支撑
You need to stand in front of the wall.
请你站立在一面墙前面。
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.
用双手接触墙壁并将伸直双手，将手掌平放在墙上。身体向前弯曲，头朝下。通过尽可能向后伸展来延长脊柱的长度。你会变成L形。如果你下背部感到疼痛，请弯曲膝盖。
Try to maintain the spinal stretch for at least 2 minutes. Breath deeply as you stretch your back.
尽量保持脊柱伸展至少2分钟，伸展背部时要深呼吸。
6. Downward facing dog 下犬式
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.
从你的手和膝盖开始，双手分开与肩膀同宽，手腕在肩膀前方。伸出手指，将指关节与指尖接合，连接垫子，帮助分散重量。
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.
收紧你的下腹部，肩胛骨分开上背部用力，并向下拉。吸气并且脚趾着地， 呼气并用你的腹肌抬起你的臀部，倒成倒立的'V'形状。
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.
将你的“坐骨”抬向天花板，并轻轻把大腿向内转，用力按压双手，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.
当你呼气时，将脚跟拉向地板并伸直双腿，膝盖不要弯曲，收紧你的核心，骨盆内收。创造对立的力量：臀部向上和向后，脚和手在地板上。头在双手间放松，肩膀不要下沉。通过你的双腿向上看你的肚脐，五次深呼吸。
7. Child pose 婴儿式
7. Child pose 婴儿式
Start by kneeling on your hands and knees. Release your toes on the floor and separate your knees about hip width apart.
先膝盖跪地并双手向下放在垫子上伸直双臂。将脚趾放在地上，将膝盖分开与臀部同宽。
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.
呼气时，慢慢地将臀部向后尽量靠近你的脚后跟，感觉尾骨从骨盆后部伸长。当你的躯干折叠在你的大腿上时，拉长你的颈部后侧后把前额放到垫子上放松。将手掌放在你面前，手掌朝下，感觉肩膀的重量轻轻地散布在肩胛骨上。
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，吸气时主动将腹部压向大腿。保持4-12次呼吸。
8. Cobra pose 眼镜蛇式
8. Cobra pose 眼镜蛇式
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.
这种背部拉伸你可以根据自己的情况掌握拉伸的程度，这个习练也是很好的加强背部力度的动作。
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.
面部向下趴在垫子上，将你的双手放在肩膀两侧，就像你要做俯卧撑一样。在保持背部放松和臀部在地板上的同时，将肩膀向上推并伸直双臂。当你到达顶部时呼气，让你的中背在呼气时下垂。保持拉伸吸气并缓慢呼气和吸气3分钟。慢慢降低自己到起始位置。
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.
你可以尽力伸展，但臀部必须保持在地板上。你不应该有任何疼痛感觉，反弹或强迫的动作。
9. Locust pose 蝗虫式
9. Locust pose 蝗虫式
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.
首先趴在垫子上，双臂放在身边，手掌朝下，额头放在地上。身体放松并沉下去。固定你的臀部并向内旋转腿部，将耻骨压向地面。
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.
吸气并将头部，上身，手臂和腿抬离地面。你会在你的下肋骨，腹部和前骨盆上休息。确保膝盖保持平直并向上抬起腿。将手掌放在身体旁边，手掌朝下。
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.
保持这个姿势几个呼吸。呼气并将双腿和头部放在地板上。放松身体，重复相同的程序2-3次。
10. Easy spinal twist 简单的脊柱扭转
10. Easy spinal twist 简单的脊柱扭转
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.
仰卧，膝盖弯曲，双脚放在地板上。将膝盖向胸部拉近，直到大腿垂直，小腿与地板平行，手臂和手掌伸向身体另一侧。吸气时，将臀部和腿向左侧移动，在靠近地面一半到四分之三时停留一会儿。呼气时，将双腿向上摆动至中心位置。
Repeat on your right side, following the rhythm of your breath. Repeat each side 5-8 times.
按照你的呼吸节奏重复你的右侧。每侧重复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.
注意事项：对于某些腰痛的病例，扭曲会加重症状。如果你有这个问题，请你避免这个习练。
11. Shavasana 僵尸式
11. Swasana 僵尸式
Important Note 注意事项
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.
如果你的腰部有严重的问题，请不要尝试此序列的瑜伽习练。 请咨询您的医生/瑜伽老师，以获得安全的练习建议。
About the author 作者简介
Kiran is a yoga instructor from Mysore and teaching at Just Yoga Shanghai.
Kiran来自印度迈索尔的瑜伽老师，目前在上海的JustYoga从教。
Kiran 老师
Kiran
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