With the changes of modern people’s diet and lifestyle, many people’s backs are not only easy to be stiff and blocked, and the meridians are blocked, but also very easy to accumulate fat.
Young people are very old.
Especially for women, if the back is too thick and a rich bag is added, it is easy to look like an aunt behind even if the face is full of girlish feeling.
Therefore, women, especially those over the age of 30 whose metabolism slows down, must often do some back dredging and back maintenance to avoid too stiff back muscles, leading to hypertrophy of the back.
It is really important.
10 yoga moves with thinner back, the younger you practice! First, dredge the tension and relax 1, the foam shaft rolling to relax, supine on the pad, put the foam shaft on the upper back and bend the knees, lift the buttocks and put the head back and forth to roll back and forth until the back is completely relaxed.
2, the lower dog is prone to lay on the pad, hands on both sides of the chest, open the feet with the hip and breathe in the same width, extend the spine, exhale the buttocks backward and straighten the legs and arms, the body is inverted “V” type, and maintain 5-8 breaths 3.
Double angle variant mountain standing, with feet separated by an appropriate distance, toes facing straight ahead, inhale and extend the spine, lift your hands up over your head, exhale and bend down, put your hands on the front of your body and inhale again, extend your hands forward to the farthest end, exhale, fully extend and release the whole spine, and keep 5-8 breaths.
4.
Lie on your back with your plow, lift your legs up over your head, and fall back on the cushion at the back of your head.
Press your arms down on the cushion, Extend the spine, keep the back vertical to the cushion surface, stay for 5-8 breaths, and do not do this for people with cervical spondylosis.
5.
Lie on your back, twist the spine, lie on your back on the cushion surface, lift your hands horizontally, bend your right knee, exhale with your right foot on your left thigh, turn your torso to the left, turn your eyes to the right, keep 5-8 breaths, and change the other side.
2.
Strengthen 6.
Lie prone on the cushion surface, put your hands on both sides of your chest, inhale, prepare, exhale, retract the core, and straighten your arms, Keep the body in a straight line for 5-8 breaths.
7.
The side plate type starts from the inclined plate, the body opens to the right, the right arm supports the cushion surface, the left hand extends upward, the body keeps 5-8 breaths in a straight line, and the other side.
8.
Lie on the cushion surface in the small bridge type, bend your knees close to the hips, open your feet the same width as the hips, lower legs perpendicular to the cushion surface, exhale, lift your hips upward, press the cushion surface with both hands and arms to keep 5-8 breaths.
9.
Locust prone on the cushion surface, Put your hands on both sides of your body to exhale, lift your legs back and upward, open your chest upward at the same time, extend your arms back, face your palms, look at the front, and extend the back of your neck to maintain 5-8 breaths.
3.
Be flexible.
10.
Kneel and stand on the cushion in a cat cow style, open your legs and feet the same width as your hips, inhale, raise your head, extend and exhale the cervical vertebrae, thoracic vertebrae and lumbar vertebrae one by one, and rotate the pelvis back, lumbar vertebrae, thoracic vertebrae The cervical vertebrae is extended and repeated one by one.
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