Sitting in the office for a long time, staying at home without going out for exercise, always keeping the same posture, watching TV, playing computer and mobile phone, these bad habits will have a bad impact on your body! It will not only make your lower body ugly, but also make your vertebrae fold into an unnatural C-shaped curve.
This shape will squeeze your abdomen, damage your back muscles, tighten your neck, and lead to a series of problems, such as headache, leg cramps and chronic back pain.
When I wrote here, Xiaobian I also began to consciously spin my shoulders back and lift my chest.
Practicing reactive asanas every week, or one asana at a time, or multiple times a day as needed, is the best way to offset the bad posture caused by bending for a long time and recover the body recession.
The following yoga sequence stretches and straightens your back, pulls the spine back to its original position, and soothes and strengthens the upper back and neck by rebuilding the blood circulation of the legs, conditioning the back and abdomen.
And through standing three-dimensional, abdominal movement, torsion and backward bending to relieve tension and calm the brain and nervous system.
1.
Start the baby’s four legged kneeling posture, kneel down on the heels, exhale, fold the body forward, touch the ground on the forehead, put the hips on the heels, extend the arms, press both hands evenly on the mat, and maintain 10-15 breaths.
2.
Start from the downward dog kneeling position with both hands and feet shoulder width apart.
Exhale, step down on the heels of both feet, push the hips back and up, push the sciatic bone to the highest point, and the body is in an inverted “V” shape.
Straighten the knee, tighten the thigh muscles, push the ground with both hands, and keep a straight line from the arm and trunk to the sciatic bone.
Relax your shoulders.
The neck, head and spine are in line.
3.
Strengthen the semi forward flexion extended mountain standing, inhale, bend forward axially with the hip, press the feet firmly, sag the back, lift the knees, straighten the legs, straighten the arms, lift the chest, relax the neck and face, touch the ground with the fingertips, and maintain 10-20 breaths.
4.
In the mountain pose, the feet are shoulder width wide, the thigh muscles are tightened, the kneecap is lifted up, the front of the thigh is pushed back, the tailbone is sunk, the center of gravity is moved to the heel, the weight of the body is evenly distributed on the feet, the spine is straightened, the chest is lifted up, the outside of the shoulder (front of the deltoid muscle) is pushed back, the shoulder blades are down, the arms are straight down along both sides of the body, in a straight line with the hips, and the neck Keep your head straight and look ahead.
5.
Start the arm lift mountain pose, press your feet down on the floor, lift your ribs to extend your arms upward, put your palms opposite or your head together, and maintain 5-10 breaths.
6.
Stand in the triangular extended mountain style, with feet separated by one leg long, with the left heel abducted 45 °, and the right foot pointing to the right.
Inhale, hold your hands flat on your side, lengthen your side waist, exhale, bend your body to the right and point to the ground with your right hand.
Point the navel directly in front of the chest, lift your left hand up, look at the fingertip of your left hand, and keep breathing for 5-8 hours.
7.
Side angle stretching starts from Warrior II, exhale, move the body to the right in a plane and bend to the side.
The waist on both sides remains equally extended.
Put the right hand on the ground inside the right foot, exhale, the right arm or shoulder is close to the outside of the right knee, the left arm is close to the ear, extends upward, and the head looks up through the inside of the arm.
8.
Stand in magic chair mountain style, lift your hands laterally through the body, and straighten your elbows; Exhale, bend your knees, hips down, squat until your thighs are parallel to the ground, keep your back straight, and step on the ground with your heels.
Lift your chest up, sink your shoulders, tighten your thigh muscles, be careful not to raise your hips and keep breathing normally.
9.
Start the reverse prayer mountain pose, exhale, turn your shoulders back, put your hands behind you (or hold your arms or wrists) and lift your chest, keeping at least 5 breaths.
10.
Semi reinforced side stretching mountain standing with both hands raised horizontally; Close your hands behind you and form a reverse prayer.
Open your feet about a leg long distance.
Turn your right foot 90 degrees and your left foot 45 degrees.
Bend forward with the groin as the breaking point to keep your back concave.
Press down the inside of your front foot and the outside of your rear foot to help you maintain balance, keep your hips and abdomen in the right position, and keep breathing for 5-10 times.
11.
Support your head upside down, kneel on the mat, clasp your hands into a cup, put your elbows on the ground, put your head in a cup, lift your hips up, walk your feet forward slowly, point your toes, bend your right knee, close to your abdomen, lift your left leg up, and slowly straighten your legs until they are in line with your body.
12.
Lie on your back with your legs straight and close together, and put your hands on the outside of your body, Palm down.
Inhale, raise your legs to 30 degrees and keep breathing.
Continue to lift your legs and gradually lift your legs to 45 degrees, 60 degrees and 90 degrees.
The process should be smooth and gentle, and the heels should be pushed upward.
Exhale and put your legs down.
The process should also be smooth and gentle until you put down your legs and return to supine mountain pose.
13.
Lie on the dog’s face, put your hands under your shoulders, and retract your shoulder blades back.
Activate the muscles of the whole body, especially the legs, and push your hands down Fully straighten your arms and lift your whole body off the ground.
Chest up, head back, open the front of the body.
Keep your legs and back strong and keep your hips, thighs and knees off the ground.
Keep breathing evenly several times.
14.
The inverted stick variant sits on the chair face back, feet on the ground, hands on the back of the chair, lift the chest, when lying on your back, your hips slide forward, roll up your shoulder blades on the front edge of the chair, stretch your lower back, hold the chair legs with both hands and keep breathing for 10-20 times.
15.
The balavaga variant sits on the side of the chair with the hip bearing evenly, the knees are in line, rotate the hands on the chair back, press the shoulder blades into the ribs to lift the chest, and stay for 5-10 breaths on each side.
16.
Prepare for the long sitting posture of sitting angle.
According to the personal situation, open the legs to an appropriate distance, hook the toes back, tighten the muscles of the legs, compact the cushion surface, drive the body upward with the top of the head, inhale, hold the hands flat on the side, exhale, and ensure that the whole torso moves forward and down, and drop the hands.
According to the personal situation, the hands can be placed in front of the body or grasp the feet.
17.
Sit on the Yoga brick with your legs straight, bend your left knee, the heel of your left foot is close to the perineum, the soles of your feet are close to the inner side of your thighs, bend your right knee, your feet are close together, your heels and thumbs are close to each other, your hands are clasped, grasp your toes, straighten your spine, lift your chest and maintain 10-20 breaths.
18.
Bridge shoulder handstand supine, enter the support bridge, and put the Yoga brick at the lowest or medium height.
Keep your tailbone on the Yoga brick.
Place the sides of your arms and the back of your head on the floor with your chin slightly retracted.
Close your eyes and rest here for 10-15 breaths 19.
The inverted arrow variant lies on your back.
Put a yoga brick under the sacrum, press your feet down, exhale, lift your feet and straighten your legs upward.
You can also lean your heels against the wall and keep breathing for 3-5 times.
20.
Lie on your back with your palms up, fingers relaxed, feet slightly apart, feel comfortable, close your eyes, relax your whole body, stop all body movements, be aware of natural breathing, make your breathing rhythmic and relaxed, and keep it for at least 5 minutes..
