{"id":3974,"date":"2023-06-04T13:52:49","date_gmt":"2023-06-04T17:52:49","guid":{"rendered":"https:\/\/ondiyoga.com\/blog\/7-yoga-postures-pour-soulager-les-douleurs-lombaires\/"},"modified":"2023-07-13T17:30:33","modified_gmt":"2023-07-13T21:30:33","slug":"7-yoga-postures-pour-soulager-les-douleurs-lombaires","status":"publish","type":"blog","link":"https:\/\/ondiyoga.com\/fr\/blog\/7-yoga-postures-pour-soulager-les-douleurs-lombaires\/","title":{"rendered":"7 yoga postures pour soulager les douleurs lombaires"},"content":{"rendered":"<p>Le <strong>yoga<\/strong> peut \u00eatre un excellent moyen de soulager les douleurs lombaires en am\u00e9liorant la flexibilit\u00e9, en renfor\u00e7ant les muscles du tronc et en favorisant la relaxation. Voici sept poses de yoga qui peuvent aider \u00e0 soulager les douleurs lombaires :<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>1 &#8211; Pose de l&rsquo;enfant (Balasana)<\/strong><\/h3>\n<p>Agenouillez-vous sur le sol, assis sur vos talons et abaissez votre torse vers l&rsquo;avant, en tendant vos bras devant vous. Reposez votre front sur le tapis ou un coussin. Cette pose \u00e9tire doucement le bas du dos et soulage les tensions.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-3915 size-large\" src=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Child_pose_yoga_terrenas-1024x768.jpg\" alt=\"\" width=\"1024 \"hauteur=\"768\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>2- Posture Chat-Vache (Marjaryasana-Bitilasana)<\/strong><\/h3>\n<p>Commencez sur vos mains et vos genoux, en alignant vos poignets sous vos \u00e9paules et vos genoux sous vos hanches. Inspirez, cambrez votre dos et soulevez votre coccyx et votre t\u00eate, cr\u00e9ant une forme concave (pose de vache). Expirez, arrondissez votre dos, rentrez votre menton contre votre poitrine et rentrez votre coccyx sous (posture du chat). D\u00e9placez-vous entre ces deux poses, en synchronisant votre respiration avec le mouvement.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"768\" class=\"alignnone wp-image-3903 size-large\" src=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Cat-and-cow-pose_yogalasterrenas-1024x768.jpg\" alt= \"\" largeur=\"1024\" hauteur=\"768\" srcset=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Cat-and-cow-pose_yogalasterrenas-1024x768.jpg 1024w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Cat-and-cow-pose_yogalasterrenas-300x225.jpg 300w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Cat-and-cow-pose_yogalasterrenas-768x576.jpg 768w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Cat-and-cow-pose_yogalasterrenas-1536x1152.jpg 1536w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Cat-and-cow-pose_yogalasterrenas-2048x1536.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>.<\/p>\n<p><img decoding=\"async\" width=\"1024\" height=\"768\" class=\"alignnone wp-image-3912 size-large\" src=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/cat-and-cow_yogalasterrenas-1024x768.jpg\" alt=\"\" largeur=\"1024\" hauteur=\"768\" srcset=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/cat-and-cow_yogalasterrenas-1024x768.jpg 1024w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/cat-and-cow_yogalasterrenas-300x225.jpg 300w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/cat-and-cow_yogalasterrenas-768x576.jpg 768w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/cat-and-cow_yogalasterrenas-1536x1152.jpg 1536w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/cat-and-cow_yogalasterrenas-2048x1536.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>3 &#8211; Chien t\u00eate en bas (Adho Mukha Svanasana)<\/strong><\/h3>\n<p>Commencez sur vos mains et vos genoux, puis soulevez vos hanches vers le haut et vers l&rsquo;arri\u00e8re, en formant un V invers\u00e9 avec votre corps. Gardez vos bras tendus, vos doigts \u00e9cart\u00e9s et appuyez vos talons vers le sol. Cette pose allonge la colonne vert\u00e9brale, \u00e9tire les ischio-jambiers et soulage les tensions dans le bas du dos.<\/p>\n<p><img decoding=\"async\" width=\"1024\" height=\"768\" class=\"aligncenter wp-image-3909 size-large\" src=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Downward-Facing-Dog_yogalasterrenas-1024x768.jpg\" alt=\"\" largeur=\"1024\" hauteur=\"768\" srcset=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Downward-Facing-Dog_yogalasterrenas-1024x768.jpg 1024w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Downward-Facing-Dog_yogalasterrenas-300x225.jpg 300w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Downward-Facing-Dog_yogalasterrenas-768x576.jpg 768w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Downward-Facing-Dog_yogalasterrenas-1536x1152.jpg 1536w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Downward-Facing-Dog_yogalasterrenas-2048x1536.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>4- Posture du Sphinx (Salamba Bhujangasana)<\/strong><\/h3>\n<p>Allongez-vous sur le ventre, les avant-bras au sol, les coudes sous les \u00e9paules. Appuyez sur vos avant-bras et soulevez votre poitrine du sol, en gardant vos hanches et vos jambes d\u00e9tendues. La pose du sphinx renforce les muscles le long de la colonne vert\u00e9brale et peut aider \u00e0 soulager les douleurs lombaires.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-3906 size-large\" src=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Cobra-pose_yogalasterrenas-1024x768.jpg\" alt=\"\" width= \"1024\" hauteur=\"768\" srcset=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Cobra-pose_yogalasterrenas-1024x768.jpg 1024w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Cobra-pose_yogalasterrenas-300x225.jpg 300w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Cobra-pose_yogalasterrenas-768x576.jpg 768w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Cobra-pose_yogalasterrenas-1536x1152.jpg 1536w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Cobra-pose_yogalasterrenas-2048x1536.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>5- Torsion en d\u00e9cubitus dorsal (Supta Matsyendrasana)<\/strong><\/h3>\n<p>Allongez-vous sur le dos, les genoux pli\u00e9s et les pieds \u00e0 plat sur le sol. \u00c9tendez vos bras sur les c\u00f4t\u00e9s, paumes vers le haut. D\u00e9posez vos genoux d&rsquo;un c\u00f4t\u00e9, en gardant vos \u00e9paules au sol, et regardez dans la direction oppos\u00e9e. Maintenez la pose pendant quelques respirations, puis changez de c\u00f4t\u00e9. Cette torsion douce lib\u00e8re les tensions dans le bas du dos.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-3921 size-large\" src=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Supta-Matsyendrasana_yogalasterrenas-1024x768.jpg\" alt=\"\" width= \"1024\" hauteur=\"768\" srcset=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Supta-Matsyendrasana_yogalasterrenas-1024x768.jpg 1024w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Supta-Matsyendrasana_yogalasterrenas-300x225.jpg 300w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Supta-Matsyendrasana_yogalasterrenas-768x576.jpg 768w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Supta-Matsyendrasana_yogalasterrenas-1536x1152.jpg 1536w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Supta-Matsyendrasana_yogalasterrenas-2048x1536.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Position \u00e0 6 ponts (Setu Bandhasana)<\/strong><\/h3>\n<p>Allongez-vous sur le dos, les genoux pli\u00e9s et les pieds \u00e9cart\u00e9s de la largeur des hanches. Appuyez vos pieds dans le sol, engagez vos fessiers et soulevez vos hanches du sol. Entrelacez vos doigts sous votre bassin et roulez vos \u00e9paules vers l&rsquo;arri\u00e8re pour ouvrir votre poitrine. La pose du pont renforce les muscles du dos, \u00e9tire les fl\u00e9chisseurs de la hanche et am\u00e9liore la flexibilit\u00e9 de la colonne vert\u00e9brale.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-3924 size-large\" src=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Bridge-Pose_yogalasterrenas-1024x768.jpg\" alt=\"\" width= \"1024\" hauteur=\"768\" srcset=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Bridge-Pose_yogalasterrenas-1024x768.jpg 1024w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Bridge-Pose_yogalasterrenas-300x225.jpg 300w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Bridge-Pose_yogalasterrenas-768x576.jpg 768w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Bridge-Pose_yogalasterrenas-1536x1152.jpg 1536w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Bridge-Pose_yogalasterrenas-2048x1536.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h3><\/h3>\n<h3><strong>7- Posture du Pigeon (Eka Pada Rajakapotasana)<\/strong><\/h3>\n<p>Commencez en position de planche haute, amenez votre genou droit vers l&rsquo;avant et placez-le derri\u00e8re votre poignet droit. Faites glisser votre jambe gauche vers l&rsquo;arri\u00e8re, en la redressant derri\u00e8re vous. Abaissez le haut de votre corps, en vous appuyant sur vos avant-bras ou sur un coussin, si n\u00e9cessaire. R\u00e9p\u00e9tez de l&rsquo;autre c\u00f4t\u00e9. La posture du pigeon ouvre les hanches et \u00e9tire les muscles du bas du dos et des fessiers.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-3918 size-large\" src=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Pigeon-pose_yogalasterrenas-1024x768.jpg\" alt=\"\" width= \"1024\" hauteur=\"768\" srcset=\"https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Pigeon-pose_yogalasterrenas-1024x768.jpg 1024w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Pigeon-pose_yogalasterrenas-300x225.jpg 300w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Pigeon-pose_yogalasterrenas-768x576.jpg 768w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Pigeon-pose_yogalasterrenas-1536x1152.jpg 1536w, https:\/\/ondiyoga.com\/wp-content\/uploads\/2023\/06\/Pigeon-pose_yogalasterrenas-2048x1536.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>N&rsquo;oubliez pas d&rsquo;\u00e9couter votre corps et d&rsquo;aller aussi loin que vous vous sentez \u00e0 l&rsquo;aise. Si vous ressentez de la douleur ou de l&rsquo;inconfort pendant ces poses, modifiez-les ou consultez un instructeur de yoga ou un professionnel de la sant\u00e9 pour obtenir des conseils.<\/p>\n","protected":false},"featured_media":3904,"template":"","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}}},"class_list":["post-3974","blog","type-blog","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/ondiyoga.com\/fr\/wp-json\/wp\/v2\/blog\/3974","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ondiyoga.com\/fr\/wp-json\/wp\/v2\/blog"}],"about":[{"href":"https:\/\/ondiyoga.com\/fr\/wp-json\/wp\/v2\/types\/blog"}],"version-history":[{"count":1,"href":"https:\/\/ondiyoga.com\/fr\/wp-json\/wp\/v2\/blog\/3974\/revisions"}],"predecessor-version":[{"id":3976,"href":"https:\/\/ondiyoga.com\/fr\/wp-json\/wp\/v2\/blog\/3974\/revisions\/3976"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ondiyoga.com\/fr\/wp-json\/wp\/v2\/media\/3904"}],"wp:attachment":[{"href":"https:\/\/ondiyoga.com\/fr\/wp-json\/wp\/v2\/media?parent=3974"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}