Now backbends are known for opening up the chest, release tension in the front part of the body It can also help to increase mobility in your spine So it will help to improve your spinal extension However, if you have back pain, going into deep backbends is more harmful than good So let's go into these poses where it might aggravate your back pain Excessive lumbar extension is going to cause more compression in the lower spine So you can see all these deep backbends poses Because it's going to push the disc more forward anteriorly And in some situations, if it touches your nerves, it's going to cause shooting pain And vice versa, if you don't want to go into a deep forward bend If you already have this herniation, I'll explain that in another video So coming back to the deep backbends There are definitely yoga poses that can help you to increase the mobility But we will do it safely So we want to really think about elongating the spine Where we go into spinal extension Now in a short while, I'm going to show you alternative poses that you can practice To avoid that compression in your lower spine A safer alternative is bridge pose, Setu Bandhasana This pose still offers a gentle backbend But with much control and less pressure on the lower back You can even support your lower back with a block under your sacrum To make it even more restorative This modification helps you to engage your glutes and core Which supports the spine and protect your lower back While still giving you the benefits of a mild backbend Next up, we have camel pose or Ustrasana Like wheel pose, this is a deep backbend that requires a lot of flexibility in the spine And while it's great for opening the chest and stretching the hip flexors It can create too much compression in the lower back If you're already dealing with pain Another option is a supported camel pose Where you keep your hands on your lower back Instead of reaching for your heels, reducing the depth of the backbend A gentler alternative is a low lunge with a chest opener This gives you the same stretch through the front part of your body But keeps your spine in a much safer alignment I understand that it's tempting to go into the deep backbends Especially when you're someone who has quite a bit of flexibility in your spine However, it may not be beneficial for you You really want to protect your spine, protect your back So that you can have a long-term practice We want to feel the benefit of the yoga practice And not strain ourselves during the practice Modifying deep backbends like the Chakrasana or the camel pose Will help you to have a balanced practice And that's our aim, to have a balanced body and balanced mind I practiced mindful pilates and yoga for a long time And now I'll be encouraging my students to do these two practices To have a more balanced body Because some people are having back problems due to weak core strength And also to avoid going into hypermobility So we encourage you to start exploring pilates and yoga At the same time to have a really beneficial practice for your body and mind We're ready to start a mindful pilates and yoga program That will help you to improve your posture and prevent chronic pain You can always explore to have more personal guidance from me In my 8-week program You can click on the link to take a look If you have more time, I'd like to encourage you to explore practicing this mindful pilates practice That will help you to relieve back pain Have a balanced day, have a balanced week ahead And I'll see you in the next practice

後彎可以打開胸腔，釋放身體前半部分的緊張 也可以幫助增加脊柱的活動度 所以有助於改善脊柱的伸展 但是，如果你有背痛，做深後彎是弊大於利的 所以讓我們來看看這些可能會加重背痛的體式 過度的腰部伸展會導致下脊柱受到更多的壓迫如果你已經患有椎間盤突出症，我會在另一個視頻中解釋、我將向你展示一些可供選擇的體式，以避免你的下脊柱受到擠壓 一個更安全的選擇是橋式，Setu Bandhasana 這個體式仍然提供輕柔的後彎，但控制力更強，對下背部的壓力更小 你甚至可以在骶骨下放一塊木塊來支撐你的下背部，使它更具有恢復性