New Yoga Life

Practice this yoga sequence every day, and your waist won’t hurt for thousands of years… (collection level)

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   According to statistics, more than 80% of people have experienced low back pain, especially sedentary office workers

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Incorrect sitting posture will bring great pressure to the lumbar spine and induce low back pain

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Today, I’ll share a set of Yoga sequence, which can relax the lumbar spine and surrounding muscles, practice every day, and the waist won’t hurt for thousands of years! 1

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Lie on your back and relax   Lie on your back with knees bent and feet as wide as the mat   Bring your knees together and let your thighs rotate inward to give space to the sacrum   Press the cushion on your hips and put your hands on your abdomen and chest   Relax your shoulders, feel the breath and expand your chest and abdomen   Control the breathing rate and repeat 10 times

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2

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Lie on your back and grasp your big toe   Lie on your back, straighten your left leg forward and bend your right knee   Grasp the right big toe with your right hand, inhale and extend   Exhale, slowly straighten your right leg and pull it toward your chest and abdomen   Keep your hips centered and your shoulders pressed against the ground   Stretch the hamstrings and the back of the back with an extension band   Keep 5-8 breaths and Practice on the opposite side

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3

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Supine needle eye pose   Lie on your back with your knees bent and your heels close to your hips   Put your right ankle on your left thigh and open beside your knee   Put your hands around the back of your left leg and relax your lower leg   Exhale, pull your thighs toward your chest and abdomen, and sink your shoulders   Keep 5-8 breaths and practice 4 and half fish King pose on the opposite side   Sit up, bend your knees and put your left foot on the outside of your right hip   Place the right foot on the side of the left thigh and press the ischium against the ground   Inhale, extend the spine upward, exhale, and twist the body to the right   Hold your right thigh with your left hand, and point your fingers back with your right hand   Relax your shoulders down and look behind you   Keep 5-8 breaths and practice cat cow pose on the opposite side   Kneeling at four corners, hands under shoulders   The knees are the same width as the hips, and the thighs are perpendicular to the ground   Inhale and rotate the pelvis upward, raising the head to extend the spine   Exhale, roll your tailbone down and arch your head back   There is controlled rotation of the spine section by section   With breathing, dynamic exercise 10 groups 6, dog pose   Kneel from the four corners, inhale, raise your head and extend your chest   Exhale, straighten your hands forward and land your chest down   Keep your thighs perpendicular to the ground and your forehead on the ground   The shoulder blades close together and extend the entire spine   Relax your shoulders and keep 5-8 breaths

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7

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Sphinx   Lie prone with shoulders slightly larger than hips and insteps close to the ground   Hands straight forward, shoulder width apart   Exhale, pull your elbows to your chest, and your arms are vertical to the ground   Shoulders down away from ears, chest forward up   The clavicle is extended and the tailbone is rolled down to give space to the lumbar spine   5-8 breathing is maintained, and the contents of the official account are slowly restored

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