If your lower back hurts when practicing yoga, incorporate these habits

After practicing certain asanas (the candle or the plow) some people notice low back pain. What is it and what can be done?

remember to breathe

He lumbar and dorsal pain is common when practicing these two asanas. The most common cause is residual muscle tension, which has not been completely eliminated. The main trick to get rid of it, and the easiest, is focus on breathing.

Breathing slowly but deeply helps to resolve muscle tension. that can stay “Remember to breathe” is a phrase that must be repeated in class for this reason.

use support points

Using support points to rest the body in the postures, as taught by Iyengar, is also very valid. It can be any object, such as a block, a box, a pillow, or something similar. In the plow stance tuck it behind your head to rest your feet. You will observe that doing so will relax the entire area under tension, especially the paravertebral muscles.

Compensate with these postures

After the forward bends It is highly advisable to perform dorsiflexion postures to compensate. In this case it is important do the fish pose (Matsyasana) and that of the clamp (paschimottanasana), paying attention to your muscular sensations and breathing deeply to release tension with each breath. The posture that strengthens the back muscles the most is that of grasshopper (Salabhasana).It is also very convenient perform leg raising exercises to reinforce the abdominal-lumbar belt.