As the saying goes: “how flexible the spine is, how young a person is.” spine experts say: the most important measure of a perfect spine is toughness, strength and elasticity
. 
The weakening of spine flexibility is the earliest sign of aging
. 
Therefore, to keep young, flexible spine exercise must be essential! Today, I’d like to recommend the best 9 asanas in yoga
. 
You can practice them often or add some asanas to your daily yoga practice plan
. 
1
. 
Double angle + twist When standing in mountain style, the two feet are longer than one leg Inhale to extend the spine and raise your hands horizontally Exhale and bend forward with hands on the mat in front of you Inhale again to extend the spine and open the left hand to the upper left Twist the spine, keep 5-8 breaths, change the other side Choose a comfortable sitting position and sit on the cushion Raise your hands horizontally and inhale to extend your spine Exhale, bend your torso to the right, and place your right hand on the cushion Raise your left hand above your head, turn your head and look inside your arms Keep 5-8 breaths, change the other side
. 
3
. 
Sit with one leg and twist the spine Sit on the cushion, legs straight Place your right foot on the outside of your left thigh Inhale to extend the spine and twist the trunk to the right Put your right hand on the back of your body and your left hand around the front of your right thigh Keep 5-8 breaths, change the other side
. 
4
. 
Bend forward Kneel on the mat, legs open slightly wider than the hip Keep your feet together and your hips to your heels Inhale to extend the spine and exhale with the trunk forward and down Put your forehead on the mat, arms straight 5-6, cat and cow Kneel on the mat, feet and hands apart, hip width Double Arm Thigh vertical cushion surface, inhale, raise head and chest Exhale with chest arch, pay attention to the extension of the spine Repeat 10 – 20 groups, only to the body slightly fever 7 – 8, down Dog + up dog Lie prone on the mat, hands on both sides of the chest Exhale, toes back, hips up, legs straight Press the heel down to extend the spine Keep 5-8 exhalations and move forward Come to the up dog pose, lift your legs and hips off the mat Open the chest and stretch your arms Keep 5-8 breaths, repeat 2-3 group 9, supine spine twist Lie on your back on the mat and raise your hands horizontally Place your left foot on your right thigh and twist to the right Turn your head and look to the left, keep 5-8 breaths
.
On the other side, I’m Meimei
.
Pay attention to me, share the free course for you, and we’ll make progress together!.
.
