Stamp the blue words on it and pay attention to us! We often hear the teacher say: “how soft the spine is, how young people are.” Why? Let’s know our spine first, and you will know the answer ~ the composition of spine: the spine is composed of 26 vertebrae, 7 cervical vertebrae, 12 thoracic vertebrae, 5 lumbar vertebrae, 1 sacrum and 1 tailbone
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It can also be said that it consists of 33 vertebrae, 5 sacrum and 4 coccyx in childhood, which are slowly combined into one with age
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A complete spine is formed by connecting ligaments, joints and intervertebral discs
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Spine function: 1
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Shock absorption function: the four physiological bends have the same cushioning capacity as springs to strengthen the stability of the spine
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2
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Support function: the pillars of the human body are arranged in a vertical line, which can support the head, chest, abdomen and pelvic organs, as well as the upper and lower limbs
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3
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Protective function: protect the spinal cord and peripheral nerve roots, and protect the thoracic, abdominal and pelvic organs
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4
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Movement function: it has mobility and flexibility, such as forward extension, backward flexion, left and right lateral bending, rotation and so on
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More importantly, the spine affects the shape and posture of the body
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If you don’t pay attention to the maintenance of the spine in your daily life, the spine will begin to age, and then there will be symptoms such as cervical spondylosis, chest hump and low back pain
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Therefore, the practice of flexible spine is indispensable every day! Here are 10 simple yoga asanas
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It is recommended to practice ~1, cat and cow asanas every morning and evening Four corner bench with 90 ° legs and knees as wide as hip The upper arm is directly below the shoulder, and the hands are the same as the shoulder Inhale, raise your head and lift your chest, and exhale with your chest arched back Feel the spine roll section by section and repeat 8 ~ 10 groups
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2
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Stretch the kitten Four corner bench with knees as wide as hip Inhale, extend the spine, exhale, and lower the chest Arms forward, forehead touching the ground, armpits extended Relax your shoulders and keep breathing for 5 ~ 8 times
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3
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Needle threading Four corner bench with vertical thighs and knees as wide as hip Inhale, extend the spine, exhale, and pass the right arm under the left armpit The right arm lands on the cheek and the left arm extends forward Keep 5 ~ 8 breaths, restore, change the opposite side to practice 4
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Baby pose Kneeling position, legs together or apart on both sides of the body Feet together, hips on heels, hands forward Inhale, extend the spine, exhale, relax and sink the body Touch your forehead and keep breathing for 5 ~ 8 times
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5
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Downward dog pose Lie on your stomach with your hands on both sides of your chest and your toes hooked back Straighten your arms, push up your upper body and push your hips up Straighten your legs, drop your heels backward, and extend your spine Relax your neck and keep 5 ~ 8 breaths
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6
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Upper dog pose Lower the dog, inhale, lift your heels, and keep your weight forward Exhale, bend your elbow downward, clip your elbow inward, and inhale upward The back pressure of the feet is low, the big and small legs do not fall to the ground, and the chest is open and extended Keep 5 ~ 8 breaths
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7
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Sit and twist the spine Sit at right angles and bend your right knee to the outside of your right knee Inhale, straighten your right arm upward, exhale and turn your body to the left Put your right hand on the outside of your left knee and your left finger on the back of your hip Keep 5 ~ 8 breaths 8, supine spine torsion Lie on your back with your hands flat on your sides and bend your left knee Inhale, extend the spine, exhale, and twist the body to the right Sink your shoulders and look to the left shoulder Keep 5 ~ 8 breaths
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9
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Bow Lie on your stomach with your knees bent close to your hips Grab your ankles with both hands from the outside and spread your shoulders back Inhale, lift your lower legs upward, and lift your upper body and legs off the ground The chest opens, the neck relaxes, and the exhalation falls Keep 5 ~ 8 breaths
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10
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Shell type Lie on your back, bend your knees and put your hands around your abdomen Inhale, exhale, and roll back and forth Relax and massage the whole spine Repeat rolling for 10 ~ 20 times
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After reading it, click to see it before you go 👍。
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