Yoga is either in yoga or in yoga.
Paying attention to yoga has always been a good way to relieve body pain, especially in the waist.
It’s best to practice in the following order.
1.
Baby pose: exhale from the four legged bench pose, sit on your heels, fold your upper body forward, touch your forehead with the ground,) put your toes together, extend your arms along both sides of your body, and completely relax,) when you step out of the pose, retract your toes onto the mat, place your palms under your shoulders, and return to the four legged bench pose.
2.
Cat four legged bench pose: kneel and stand, making sure your wrists are right under your shoulders, Inhale in a straight line up and down the knees and hips, raise your head, lift your chest up, lengthen your back, arch your back when exhaling, lower your head, find your chin to the chest, 3 cow four legged bench kneel, your arms are directly below your shoulders, your knees and hips are in a straight line up and down, keep your back flat, lift your chest up, roll your tailbone down, make sure you don’t squeeze into your lower back when you go down, keep a natural arc, and take a deep breath, Relax the neck, look up for 4 times, the dog’s hands and feet are close to the ground, the hands are slightly shallow on the shoulders, exhale, lift the hips to the ceiling, lift the chest to the thighs, keep the spine straight, focus on the feet or thighs, relax the neck, the feet are the same width as the hips, step on the heels to the ground, extend the thighs, and lower the knees to the ground when you go out of the pose, Relax your body and come to the baby pose ， 5 ， dog pose ， lie prone, press your palms on the ground, open your fingers, bend your elbows close to your body, relax your chin on the mat, inhale, start your arms, push your palms and feet hard on the ground, lift your chest, hips and thighs away from the mat, lift your tailbone to relieve the pressure on your lower back, retract your abdomen to the spine, start your core ， look straight ahead, Relax your neck and push your chest forward.
Retract your shoulders and lower your back.
In the out pose, exhale, slowly lower your body onto the mat and return to the prone state.
In the supine twist pose, start from the corpse spreading pose.
Extend your arms to both sides of the body to ensure that your arms are in line with your shoulders.
Bend your knees down with your palms, close to your chest and exhale, Slowly lower your knees and apply the cushion to your right shoulder.
If the neck feels comfortable, turn the head to the left, relax the whole body, exhale, start the core, retract the knees, move closer to the chest, and repeat the yoga practice sequence on the other side to improve low back pain.
It’s super simple.
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