In Vinyasya, there are asanas that specifically target the waist to exercise and soothe and are very beneficial for the lower back. Here are some common Vinyasa asanas that are good for the waist:
Cat-Cow Pose: By repeatedly pushing up and pressing down, it effectively relieves pressure and tension in the lower back and enhances the flexibility of the spine.
Downward Facing Dog Pose: This is a classic waist stretching asana that is able to stretch the muscles of the hips and back to enhance the flexibility and strength of the waist.
Standing Forward Bend: While relaxing the lower back and back, it can exercise the muscles of the back legs, which helps to relieve fatigue and discomfort in the lower back.
Twisting type: such as twisting side angle pose, half king of fish pose, etc., through the twisting action can relieve the tightness of the waist and enhance the flexibility and stability of the waist.
Pigeon Pose: This asana helps to relieve tension in the waist and hips, stretches the thighs and hip muscles, and has a good soothing effect on the lower back.
Bridge: By pushing up the back, you can strengthen the lower back and core muscles, stretching the muscles to the waist and thighs.
These asanas are frequently used in Vinyasa and can be adjusted and varied depending on the individual's physical condition and abilities. When practicing, be careful to keep your breathing smooth and natural, and don't hold your breath or overexert yourself. At the same time, it is recommended to practice under the guidance of a professional yoga instructor to ensure safety and results.
Remember, everyone's physical condition and needs are different, so when choosing the yoga asana that suits you, choose and adjust it according to your actual situation.