Do people who work at their desks for a long time often feel that their whole back is tense and stiff? This may be caused by spinal stiffness.
Long term sedentary will not only reduce spinal flexibility, but also shoulder, neck, low back pain and other problems will come to you.
Today, I share a set of spine physiotherapy sequence for yoga teachers to practice once a day, which can not only alleviate the pain of shoulder, back and lumbar spine, but also make your spine more and more flexible! Action 1.
Stand in mountain pose, with one leg apart, bend the hip forward for a long time, exhale parallel to the ground, tighten the core, touch the right foot with the right hand, straighten the left hand upward, keep the hip centered, alternate left and right for one time, and repeat the exercise for 10-15 times.
2.
Exit in individual pose, bend the hip and knee into the goddess thigh parallel to the ground, straighten and exhale with both hands to both sides, and tighten the core, Twist the body to the right, touch the left foot with the right hand, inhale, restore the goddess pose, alternate left and right, repeat for 10-15 times.
3.
Kneel on the left knee, bend the right leg to the side, inhale, click the left hand, twist the chest to the right, exhale, close the core, inhale through the left armpit with the right hand, restore, repeat the practice for 10-15 times, and then change sides.
4.
Kneel on both knees, The thigh is vertical to the ground, the hands support the ground in front of the shoulder, stretch the armpit, exhale, close the core, pulse the spine forward, inhale, restore, and repeat the exercise for 10-15 times.
5.
Maintain the preparation position of the previous action, support the ground with the right hand, inhale, exhale with the left hand through the right armpit, straighten the left hand to the side, bend the left shoulder down and the right elbow, repeat the exercise for 10-15 times, and then change sides.
6 Keep lying on the big cat, exhale with both elbows on the ground, put the body’s center of gravity forward into the seal style, inhale, restore, and repeat for 10-15 times.
7.
Keep in the seal style, exhale with the left elbow and forearm on the ground, close the core, twist the body to the right, circle back with the right hand, inhale, restore the left and right alternately for once, and repeat for 10-15 times.
8.
Push the chair with both hands, Keep inhaling in the downward dog pose, keep the body’s center of gravity forward, push the chest upward, enter the upward dog pose, straighten the arms, exhale with the instep close to the ground, restore the downward dog pose, repeat for 10-15 times.
9.
Put your feet on the chair, enter the inclined plate inhale, push your hands to the ground, lift your chest up, extend the spine, enter the upward dog pose, exhale, hips upward, and restore the inclined plate spine to extend section by section, Repeat 10-15 times and practice more yoga for the rest of your life! Love yourself! ▼ teacher wechat ▼▼▼ select yoga supplies in the lower left corner of the recent good classes and good things..
