Learn more yoga! Modern people, due to sedentary and lack of exercise, the waist and lower back muscles are very easy to become stiff, the blood circulation is not smooth, and they are afraid of cold, forming chronic low back pain that can not be cured repeatedly.
Especially in summer, if you sit for a long time and blow the air conditioner, your back pain will become more serious.
So, today, we recommend a set of yoga stretching exercises before bed.
With the core exercises of the abdomen, it can relieve the pain in the waist and back.
Let’s try it together: Action 1: Kneel on the cushion surface, touch the back of your feet with your knees apart and your big toes touching, sit on your heels and turn your hips forward and down, touch your forehead with the ground, stretch your arms forward, relax your palms with the ground, and keep 8 breathing actions 2: Action 1: Enter, Push the left leg forward with both hands under the shoulder, place the lower leg on the cushion surface until the upper and right legs are straight and backward, the knees and feet are close to the ground, extend the hands forward, lean forward and lower the palms and forearms to the ground, and the side face is close to the ground, relax the body, and keep 5-8 breathing movements 3: lie down and prepare, bend the right knee close to the abdomen, and put the hands around the shins of the lower legs, stretch the left leg straight, inhale the hands, stretch the thigh away from the abdomen, exhale, bend the elbow and pull the knee to the armpit to keep 5-8 breaths, Reverse side action 4: supine preparation, bend knees close to the chest and bend elbows, wrap hands around the shins and thighs close to the abdomen, sink shoulders on the head and shoulders, keep hips 5-8 breaths off the ground, and reverse side action 5: supine preparation, bend knees and feet on the ground, put the right foot above the left knee, lift the left leg off the ground, and move towards the body direction, wrap hands around the left leg, pull to the abdomen, and keep 5-8 breaths, reverse side action 6: supine knees bending, The feet are separated and the hips are wide.
The knees are directly above the ankles, facing the front, the hips are tightened and lifted up to the highest point.
The chest is expanded.
The neck is extended, the shoulders are relaxed, and five to eight breathing movements are maintained, Straighten the spine, put your hands on the back of your hips, bend your elbows, and slowly lie back and keep 5-8 breaths.
9: Lie on the cushion, bend your knees, step on the ground, exhale, turn your knees to the right, press your left shoulder down, put your knees together, sink your hips to the ground, keep 5-8 breaths, and switch to the opposite side.
10: Lie on the cushion, bend your knees, step on the ground, and keep your left leg up and down, twist your lower leg, exhale, turn your knees to the right, and turn your head to look at your left hand to keep 5-8 breaths, Turn the other side to start a healthy diet..
