In life, there will be some bad posture, because sitting for a long time or standing too long will lead to pelvic tilt, chest hump, neck tilt forward, etc.
When these bad bodies appear, not only will their temperament be greatly reduced, but also do great harm to their physical health, but also have a negative impact on their internal psychological state.
By practicing yoga, you can improve your awareness of the body, increase your flexibility, stretch your normally tense muscles, exercise your normally weak muscles, improve your posture, and make your heart more confident and calm.
Today, I recommend 12 yoga moves to you, flexible spine, improve back strength and flexibility, which is very suitable for beginners to practice.
12 yoga moves let you have a flexible and powerful back ↓↓↓ 1.
lie down in banana style, put your legs together, inhale, lift your hands up, pull the upper half of your left wrist with your right hand to bend to the right, bend and stretch your legs to the right, keep breathing on the left side of the body for 10 times, and switch sides.
2.
Sit in angular twist sitting, straighten your legs, open your feet, inhale and extend your spine, exhale backward, twist your left hand to support the ground in the middle of your legs, and keep breathing on the back with your right hand for 8-10 times, Switch sides 3.
Tilt the board with both hands on the ground, align the shoulders, step on the ground with both feet, retract the core with the same width as the hip, keep the body in a straight line for 8-10 breaths, switch sides 4.
Come to downward dog pose, push the ground with both hands, keep the hips back and up in a straight line, step on the ground with both feet the same width as the hip, and keep the legs straight for 8-10 breaths 5.
Reverse the lunge with the left leg bent, keep the right foot up and lift the hands together, and keep 8-10 breaths on the outside of the left knee, Switch sides 6.
Diagonal twist come to the diagonal, with the center of gravity to the left, the outside of the left foot on the ground, the right foot off the ground, and the feet close together to maintain 8-10 breaths, switch sides practice 7.
Goddess twist the legs open, bend the knees 90 °, turn the toes outward, and turn the hands on the knees to the left to maintain 8-10 breaths, switch sides 8.
Stand in a double angle, with the feet about the length of one leg apart, exhale in parallel, and fold the heels down with both hands, On the top of the head, bend the Elbows 90 ° outward to keep the spine extended, and keep 8-10 breaths.
9.
Triangle twist to keep the hips upright, hold the right hand on the ground, and extend the left hand upward to keep 8-10 breaths, and switch sides.
10.
Happy baby supine, bend the knees, grasp the outside knees of the feet from the outside, and open the knees.
Keep the shoulders and lumbar vertebrae relaxed on both sides of the ribs close to the ground, and keep 8-10 breaths.
11.
Lie on your back, twist, bend the knees, and exhale to the right side, Open both hands to both sides, thighs and back 90 °, thighs and calves 90 ° as far as possible, keep the head and shoulders close to the ground, keep breathing for 8-10 times, and switch sides 12.
Lie on your back in the upright posture, with your legs stretched apart, open your hands on both sides of the body, and keep the palm upward for 5-10 minutes.
It is recommended to practice every day, which can effectively improve your posture, and also alleviate shoulder and neck pain, back discomfort and other problems.
Yoga for 30 minutes every day, in exchange for a relaxed and comfortable body!..
