Click the blue word “learn skin care knowledge everyday” above to pay attention for free! Long term sedentary work or play mobile phones, will not consciously stoop, leading to back discomfort phenomenon is more and more common, at this time, with yoga conditioning spine can not be more suitable
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Share 2 sets of Yoga sequences, spend 10 minutes every day to practice relaxation, can effectively relieve low back pain, make your spine more healthy, simple and practical action, you can practice at home! 2 sets of Yoga sequence for the spine ↓ the first set 1
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Simple sitting, simple sitting posture, crossing the lower leg half, closing eyes, stretching the back and top of the head upward, hands on the knee to show wisdom fingerprints, keep for 2 minutes 2
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Back extension this action can deepen breathing, massage abdominal organs, inhale, hands cross upward, head up, chest up, lengthen the spine, exhale, roll back, head down, slightly retract 3
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Stretch the side waist, stretch the hands, exhale, bend the body to the left, stretch the left fingertip to support the ground, press the right big arm to the ear, lengthen the right waist, keep the side changing for 1 minute
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4
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Twist the simple sitting posture, inhale, lift the hands above the head, exhale, twist the body to the left, support the left hand on the back of the hip, and put the right hand on the left knee with each breath deepening Twist and hold for 1 minute, change sides 5
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Cat and cow four corner kneeling posture, inhale and raise the head to extend the chest, exhale, roll back and arch the back to keep the spine extended one by one dynamic exercise 10 groups 6
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Dog posture starts from four corner kneeling posture, keeping the hips above the knees, hands moving forward, and the body falling down to the chest for 1 minute 7
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Baby kneeling posture, knees slightly wider than the hips, hips sitting back to the heels, body moving forward Bend your arms forward and let your body relax completely
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Stay for 3-5 minutes
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The second set: 1
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Lie on your stomach in the Sphinx position, with your forearms on the ground, your legs apart, elbows perpendicular to your shoulders, inhale and extend your chest for 8 breaths
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2
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In the pin through position, keep your hips above your knees
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Put your right arm under your left armpit, your right shoulder on the ground, and your left hand forward or on your hips for 8 breaths, Starting from the Sphinx pose, slowly lift your elbows off the ground, straighten your arms, slightly lower your head, relax your throat and neck, and keep 8 breaths
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4
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Lie on your back, twist your spine, bend your elbow, and hold your arms in a T-shape
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Exhale with your left legs crossed, turn to the right side, and hold on the opposite side for 1 minute
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5
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Support the bridge supine position, bend your knees, and exhale with your heels close to your hips
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Put the bricks on your sacrum with your hips upward, and put your hands on your lower abdomen It is recommended to practice for a few minutes in the morning and after work to relax and make the spine softer and more moist
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