Learn more yoga! When practicing yoga, some members always say that their back is stiff, and they practice some poses such as twisting and cat arched back.
They feel that their back is not obedient, especially stiff! In fact, these problems are related to the stiffness of the spine.
Because modern people sit for a long time and the spine is in a stiff state, they can improve by practising more posture of spinal mobility! Today, we share a set of spinal physiotherapy yoga, which can make your spine flexible as a whole and make you feel relaxed after practicing! Action 01: Prepare for standing mountain pose, tighten the core and inhale, raise both hands horizontally, open exhale backward, put the left hand on the side of the left thigh, stretch the right hand upward, bend and inhale to the left side, restore, exhale and change to the right side Dynamic exercise 12-15 times Action 02: Exit standing mountain pose, enter standing square pose, tighten the core, and exhale to keep the spine extended, bend elbows and pull back Dynamic exercise 12-15 times Action 03: Stand cat arched back, slightly bend hips Bend your knees, put your hands above your knees, exhale, contract your abdomen, inhale with your chest and back, raise your head, and stretch your spine.
Do 12-15 dynamic exercises.
04: Keep your core tight in the semi hip bending and knee bending states, and do 15-20 dynamic exercises with your hands swinging forward and backward.
05: Enter the triangle stretching posture.
Pay attention to the alignment of your hips with your right leg first, inhale in the spine stretching state, stretch your hands and exhale upward, and do 10-12 dynamic exercises with your hands bent to the right side, On the other side, Bodhi is not a tree, and the mirror is not a platform.
There is nothing, so where can we get dust! Click on the business card below to pay attention ↓↓↓ Let’s become attached to happiness p Action 06: Exit from the triangle, enter the downward dog style inhale, enter the four pillar support to exhale, return to the downward dog style dynamic exercise 5-8 times Action 07: Exit from the downward dog style, enter the tiger style inhale, stretch the left leg back, exhale the right hand forward, tighten the core, bend the left leg to practice 12-15 times, and change the other side Action 08: Exit from the tiger style, Lie prone on the mat, put both hands on the shoulder side, inhale, extend the spine, exhale from the chest, restore the prone dynamic exercise for 12-15 times 09: keep the prone position, put both hands on the back of the head, exhale, tighten the core, inhale from the legs and chest, restore the prone dynamic exercise for 12-15 times 10: sit, stretch the legs, exhale forward, tighten the core body, inhale backward and downward section by section, It is suggested that you can practice every day for 8-10 times to restore the sitting posture.
If your spine is healthy, your body will be healthy! Exercise is a very happy and free thing.
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