From the physical point of view, one of the main benefits of yoga practice is to cultivate and maintain the flexibility and strength of the spine.
There is a saying that “your spine is elastic, you are young”.
Back stiffness, tension and weakness not only make us feel old, but also have a negative chain reaction on the activity of other parts of the body.
This is why I often focus on helping clients improve their spine health in private meetings and readjust their spine when their posture is poor.
The spine has five motion ranges – flexion (forward bending), extension (backward bending), lateral bending (lateral bending), rotation (torsion) and axial extension (elongation/traction).
A good way to arrange yoga classes is to see if you can integrate all five exercise modes into practice.
If you don’t have enough time, or the first thing in the morning, you just need to gently bring some energy into your body and try the following five yoga exercises.
Hold each position for 5-8 breaths (if there are two sides, breathe on each side), and you can start! Remember, if you have any back injury or current back pain, these positions may or may not be appropriate, and you may need to consult your health care provider in advance.
Lie on your back by twisting (rotating).
Lift your hips and move them slightly to the left, tilting them slightly.
Place your knees in front of your chest and rest them on your right side.
If the thighs and knees do not touch, place a rolled towel between the thighs.
Place your right hand on the outside of your left thigh, extend your left arm and shoulder to the left, and release your left shoulder blade towards the floor.
Take five deep breaths before changing sides.
Bridge roll up (extend) to lie on your back.
Bend your knees, put your heels under your knees, separate your feet the same width as your hips, and point your toes forward.
Place your arms next to your hips, palms down.
As you inhale, begin to peel the hips, lower, middle and upper back off the floor.
When exhaling, lower the arms, upper, middle, lower spine and hips towards the floor.
Try to use one vertebra at a time to express the spine and synchronize the movement with the breath.
Repeat 5-8 times, then release and stretch your legs and take some time to pause and feel the effect.
Cattle (bend and stretch) comes to the hands and knees, and puts the knees under the hips as wide as the hips, and the hands are as wide as the shoulders.
As you inhale, lower your abdomen slightly to the floor and arch your chest forward (create a small back bend on your upper back).
This is cow style.
When exhaling, press your hands down, turn your back towards the ceiling, lift your abdomen and front ribs up to your back, put your chin in front of your chest, and look at your navel.
This is the cat’s posture (imagine an angry cat!).
Repeat this back and forth movement for 5-10 rounds to synchronize the movement with breathing.
The downward dog (flexion and axial extension) leaning on the chair holds the window sill, table or chair back.
Keep your hands as wide as your shoulders, palms down, and even inward if possible, so you can pull your shoulders away from your ears.
Walk your feet backward, bend your knees, align your heels under your hips, and press your hips back.
Try to maximize the length of the spine.
Gently lower the chest so that the spine is finally parallel to the floor (or slightly above the floor), and the ears and upper arms are aligned with each other.
Feel the long line energy from the tailbone to the top of the head.
Relax and soften the upper trapezius muscle around the ear.
Keep 5 breaths.
Make sure your breathing is smooth and relaxed, without tension or tension.
Repeat twice.
This will be a good posture to repeat all day! Mountain stretching and standing side bending (axial stretching and side bending) Mountain standing, with feet as wide and parallel as hips.
Put your hands on your sides.
As you inhale, raise your arms above your head, cross your fingers and turn your palms.
Take a few deep breaths.
As you inhale, think about stretching up through the spine, pressing outward and up through the palm of your hand.
When you exhale, consider pulling the lower abdomen back to the spine and softening the inner shoulder slightly away from the ear.
Then put one hand on the hip, inhale, extend the other arm to the ceiling, and lengthen the waist.
Exhale as you begin to lean to your sides.
Inhale, stand up and change your arms.
Exhale, bend to the other side.
Repeat 3-5 times on each side, return to Mountain Pose, and complete with arms on both sides of the body- Namaste-YOGACARE brings yoga back to * * purity, simplicity, and integration of body and mind * *.
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