It is becoming more and more common for young people to bend and hunch due to long-term sitting, work, or playing with mobile phones, leading to discomfort in the back.
At this time, using yoga to regulate the spine is perfect.
Sharing 2 sets of yoga sequences and spending 10 minutes every day practicing relaxation can effectively alleviate back pain and make your spine healthier.
The movements are simple and practical, and you can practice at home! 2 sets of yoga sequences for the spine ↓ 1.
Simple sitting posture, with the calves crossed and eyes closed, the head of the spine extended upwards, hands placed on the knees in a smart hand print for 2 minutes.
2.
Back extension can deepen breathing, massage the abdominal organs for inhalation, cross hands and raise the head to lift the chest, elongate the spine for exhalation, roll back and lower the head, slightly retract the chin, push the arms forward and extend, and dynamically repeat 8 sets of 3, Stretch the side waist in a simple sitting position, exhale with both hands extended, bend the body to the left and support the left fingertips on the ground, extend the right waist with the right big arm against the ear, and hold it for 1 minute while changing sides.
4.
Twist the sitting position in a simple sitting position, inhale and lift both hands above the head to exhale, twist the body to the left, support the left hand on the back of the buttocks, and place the right hand on the left knee.
As each breath deepens, twist and hold it for 1 minute.
Change sides.
5.
Cat Ox Kneeling Position, inhale and lift your head to extend the chest, exhale, Roll back, lower your head, arch your back, and maintain a continuous extension of the spine.
10 sets of dynamic exercises.
6.
Puppy pose starts from the four corner kneeling position, keeping your hips above the knees and hands moving forward.
Keep your body down to the chest and landing for 1 minute.
7.
Baby pose kneeling position, with your knees slightly wider than your hips and your hips sitting back towards your heels.
Bend your body forward and extend your arms forward, allowing your body to fully relax and stay for 3-5 minutes.
Set 2.
1.
Lion face prone position, with your forearms on the ground, Spread your legs apart with your elbows perpendicular to your shoulders, inhale and extend your chest to maintain 8 breaths.
2.
Kneel in a four cornered needle position, keeping your hips above your knees.
Pass your right arm through your left armpit and land your right shoulder on the ground.
Extend your left hand forward or place it on your hips to maintain 8 breaths.
Switch sides 3.
Lie down in the seal position, starting from the sphinx position, slowly lift your elbows off the ground, straighten your arms and slightly lower your head.
Relax your throat and neck to maintain 8 breaths.
4.
Twist your spine and lie on your back, Bend your elbow and arm in a T-shape, cross your left legs and exhale.
Twist and turn to the right for 1 minute, then switch to the opposite side for 5 minutes.
Support the bridge supine position, bend your knees, exhale with your heels close to your hips, and place bricks on your sacrum.
Place your hands on your lower abdomen for 2 minutes.
It is recommended to practice for a few minutes in the morning and after work to relax and make your spine softer and more moist.
After reading everything, take a look before leaving.
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