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 spine ↓ 1, simple sitting, simple sitting posture, crossing the lower leg half, closing eyes, lengthening the back and top of the head, holding hands on the knees for 2 minutes, stretching the back can deepen breathing, massage abdominal organs, inhale, cross hands, raise the head, raise the head, raise the chest, lengthen the spine, exhale, roll the back and lower the head, slightly retract the chin and hands Push arms straight forward and extend, repeat 8 groups 3 dynamically, stretch side waist simple sitting posture, stretch both hands to exhale, bend body to the left side, stretch left fingertips to support the ground, stick right big arm to ear, lengthen right waist, keep 1 minute, change sides 4, sit posture, twist simple sitting posture, inhale, lift both hands above the head, exhale, twist body to the left, support left hand at the back of buttocks, put right hand on left knee, twist with each breath deepening Turn and hold for 1 minute, change sides 5, cat and ox four corner kneeling posture, inhale and raise your head to extend your chest, exhale, roll your back and arch your back to keep your spine extended one by one, dynamic exercise 10 groups 6, dog posture starts from four corner kneeling posture, keep your hips above your knees, walk forward with your hands, and drop your body down to your chest for 1 minute 7, baby kneeling posture, knees slightly wider than your hips, hips back to your heels, body Bend your arms forward, let your body relax completely and stay for 3-5 minutes
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The second set 1: 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 to keep 8 breaths
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2
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Keep your hips above your knees in the needle type four corner kneeling position
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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 to keep 8 breaths
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3
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Seal type Prone position, start from the Sphinx position, slowly lift the elbows off the ground, straighten the arms, slightly lower the head, relax the throat and neck, keep 8 breaths 4, supine, twist the spine and supine, bend the elbow and arm in a T-shape, cross exhale with the left leg on the upper legs, twist to the right for 1 minute, change the opposite side 5, support the bridge supine position, bend the knees, close the heels to the hips, exhale with the bricks on the sacrum Put your hands on your belly and keep it for 2 minutes
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It is recommended to practice for a few minutes in the morning and after work to relax your body and mind and make your spine softer and more moist..
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