Step by step, you can deeply open your chest and flex your thoracic vertebrae
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If you want to get the difficult backward bending movements of yoga, and if you have shoulder, neck, upper back related problems and pain and discomfort, you should practice them often! Action 1: kneel on the cushion surface, with legs separated and hip width, inhale, extend spine, exhale, bend forward, extend both arms forward, open chest, forehead or chin, hold 5-8 breaths
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On the other side of the action 10: lie prone on the cushion, bend both knees close to the hip, hold the inside of the feet with both hands, exhale, both legs backward Open the chest, move forward, look straight ahead, rotate the pelvis slightly forward, keep the space of the lumbar spine, stay 5-8 breathing movements 11: kneel on the cushion surface, legs together, buttocks sitting on the heels, inhale, extend the spine, exhale, bend back, hands on the cushion surface of the back of the feet, keep 5-8 breathing movements 12: lie on the cushion surface, bend your knees close to the abdomen, hands flat, exhale Turn your body to the left to keep 5-8 breaths, change the other side 13: lie on your back, bend your knees close to your hips, open your feet the same width as your hips, exhale with your knees and toes, lift your hips up, hold your arms at the back of your body, press the cushion to keep 5-8 breaths 14: sit on the cushion, straighten your legs, put your hands on the back of your body, and exhale with your fingers facing forward, and your arms perpendicular to the cushion 15: kneel on the cushion, legs apart with hip width, thigh vertical cushion, inhale, extend spine, exhale, bend back, left hand on left heel, right arm extended upward, open chest, keep 5-8 breaths, change the other side 16: supine, bend knees, heel close to hip, hands lean Hold your head close to the ground, point your fingertips toward your shoulders, inhale, extend your spine, exhale, push your hands to your wheeled arms and legs, push your hips up and expand your chest, keep 5-8 breaths, restore your teacher’s wechat, and press the QR code as shown in the figure below to add some yoga products in the lower left corner.
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Action 2: on the basis of action 1, put the left arm through the spine from the front of the body with empty hands and twist it to the right, turn the head to the right and put it on the cushion surface, keep 5-8 breaths, change the other side action 3 4: mountain standing, two feet open, toes outward, knees and toes in the same direction, extend the spine, exhale, bend the hip, bend the knee, knees and toes in the same direction, inhale again, hands raise horizontally Exhale, turn your body to the left, put your right arm against the inside of your thigh, put your left hand around the back of your body and put it at the root of your right thigh, twist your chest to the left as far as possible, keep 5-8 breaths, and change to the other side
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5: stand in mountain style, open your feet at an appropriate distance, turn your left foot outward 90 degrees, slightly buckle your right foot to exhale, bend your right knee, inhale in the same direction as your toes, extend your spine, exhale, and bend to the left Arm support in thigh, right hand from the back of the body around the left thigh, keep 5-8 breaths, change the other side action 6: Mountain stance, left foot step back, instep close to the ground, right leg vertical cushion surface, straighten the left leg, inhale, extend the spine, hands on both sides of the right foot, exhale, open chest, spine twist to the right, keep 5-8 breaths 7: Mountain stance, feet open properly Inhale from a distance, extend the spine, hold the hands behind the fingers and exhale, bend forward and down, arms backward and upward, keep 5-8 breathing movements 8: prepare to inhale in dog style, lift the left leg backward and upward, turn over the body, fall left foot on the rear cushion surface, sit on the cushion surface and exhale, push the hip up to open the chest, extend the left arm upward, keep 5-8 breathing, change the position On the other side of the action 9: from the dog down style, move the left foot forward, bend the left knee, parallel to the hip, extend the right leg, bend the right knee, inhale, straighten the spine, extend both arms backward, hold the left leg with both hands, open the chest, keep 5-8 breaths
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To practice yoga, we all know that it is very important to open the chest and flex the thoracic vertebrae, because it is not only the basis of Yoga backward bending posture, but also one of the necessary items to adjust the round shoulder hunchback, head forward tilt, wealth bag and physical therapy of shoulder and neck pain
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So, today, I’d like to share 16 yoga moves
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