On the way to yoga, we either focus on yoga or focus on yoga
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We spend most of our time sitting in front of the computer, our spine will bend and our body will sink
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We need an effective exercise to adjust the physical problems caused by this lifestyle and extend the chest and spine in the opposite direction
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The following set of backward bending sequence will make you feel happy and awakened
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Do it before you practice 3-5 Sun Salutations as a warm-up
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Yoga backward bending sequence of straight back ↓ 1
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Put your right foot forward on the front of the yoga mat, parallel to the outer edge, and turn your heel to make your toes slightly forward
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Make sure the front knee is bent and above the heel
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Turn your hips forward and lift your upper body so that your shoulders are retracted and above your hips
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Tuck in your abdomen, soften your ribs, and lift your arms to the sky
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Hold five breaths and change sides
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2
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Sit in the boat between the sciatic bone and the tailbone in a triangular sitting position and lift your legs up
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Hold your inner thighs, straighten your instep, and stretch your ankles forward
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Keep your chest up and don’t lean back
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You can simplify the movement by bending your knees or putting your hands under your thighs
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Keep breathing for 5 times
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3
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Locust down on the yoga mat
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Put your fingers behind your back and retract your shoulders to open your chest
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Exhale and prepare, then inhale, lift your legs and open your chest
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Lift the inside of your thighs, ankles and knees so you can continue to stretch your legs back
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Lift the chest in the heart position, not from the chin
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Keep your neck, eyes and chin relaxed and breathe 5 times
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4
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Bow start with locust pose, bend your knees, put your arms back, and hold the instep or ankle tightly
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Press your calves back, toes up, and extend your chest
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Keep the clavicle open and up
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After 5 breaths, slowly relax your abdomen and lie down
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5
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Heroic pose this pose should be very careful with your knees
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If your knees can’t do this, sit on your heels or put a yoga brick
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If your knees are OK, sit between your ankle bones and straighten your 10 toes behind you
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Keep your chest up
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Keep breathing 5-10 times and then relax slowly
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6
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As long as the knee is OK in supine heroic pose, you can lower your back and support your elbows and forearms on the ground from heroic pose
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You can stop here first
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If you have space, you can slowly lower your back, keep your arms next to your body or raise them above your head, as long as you feel comfortable
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Keep breathing 5-10 times, and then slowly return to normal
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7
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Lie on the bridge with your feet on the ground and open the same width as your hips
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Make sure your middle finger can touch your heels, press your feet and lift your hips up
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Put a yoga brick under your shoulder blade and hold your fingers tightly to keep your neck extended and throat open
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Keep breathing for 5 times and slowly relax the spine
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8
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Wheel start from the bridge, put your hands on your ears, your fingers towards your shoulders and lift your hips
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Inhale, press your feet on the ground, support your hands on the ground, and gently touch your head
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Opposite the inside of your elbows, then exhale, straighten your arms and raise your head
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Rotate your thighs inward and lift your body
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Hold five breaths and slowly relax the spine
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9
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Lie down
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When lying down in the angle pose, put your feet together and open your knees to both sides
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Put one hand on the heart and one hand on the abdomen to slow down breathing
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10
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Sit up in the back flexion extended sitting position with your legs extended forward
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Inhale, lift your hands, then exhale and extend your body forward
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Relax your hands, inhale, lengthen your spine, exhale, and fold your body deeper
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Don’t bend your knees at this time
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Keep breathing 5 times, and each breath is prolonged and deep
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This is a short sequence
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You can use it in class arrangement, or you can do it at home and add more back bending postures
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