On the way of yoga, you are either in yoga or in yoga.
Compared with the lumbar spine and cervical spine, the thoracic spine is relatively inflexible.
Its physiological structure determines this.
The thoracic spine connects the ribs and protects the heart and lungs inside.
And because of the lack of attention to the flexibility of the thoracic spine at ordinary times, it will lead to more rigidity of the thoracic spine, which will put more pressure on the lumbar spine when doing the back bending pose.
A simple exercise to test the flexibility of thoracic vertebrae ↓↓↓ abdominal contraction method can test the flexibility of thoracic vertebrae.
When doing abdominal contraction, let the ribs and thoracic vertebrae fully extend, let the diaphragm protrude upward, and form an umbrella in the inner chest.
At this time, the vertebral joints of the thoracic spine will be extended away from each other.
Practice steps: open your feet the same width as your hips, bend your knees slightly, put your hands above your knees, open your mouth and exhale completely.
At the same time, bow your back, move your body forward, and then close your mouth.
Don’t inhale.
Imagine yourself inhaling.
At this time, your abdomen is sunken inward, your chest is expanded and keep breathing for 5 times.
Pay attention to trying on an empty stomach, Muscles around the thoracic vertebra cannot be made during physiological period and pregnancy ↓↓ there are many muscles around the thoracic vertebra, as shown in the figure below: to make the thoracic vertebra flexible, you need to stretch these muscles.
The following four movements are recommended, flexible thoracic spine.
4 yoga poses flexible thoracic vertebrae ↓↓ 1 The rabbit pose comes to the baby pose first.
The knees are the same width as the hips.
Hold the heels with both hands.
At the same time, point the top of the head to the ground, inhale close to the knees as far as possible, lift the hips upward, and the arched back hand cannot leave the heels to keep breathing for 10 times.
2 Stand with your feet the same width as your hips, your hands reach the back of your head, inhale, lift your chest, exhale, rotate your pelvis back, extend your chest back, resist the forces of your head and hands, and keep breathing for 10 times.
3 The latch type right knee kneels on the folded blanket, the left leg extends to the left, the ankle aligns with the right knee, the right hand extends upward to the left, the left hand extends to the outside of the left foot, the left chest pushes forward, the right shoulder opens backward, turns to look at the top right, maintains 10 breaths, and changes sides 4 Lie down in the prone scorpion pose, open your hands to both sides, palm down, then turn your right foot to the left, open your left hip upward, bend your left leg backward and downward for 1 minute, change sides, when the thoracic spine is flexible, your breathing will be smoother and fuller, and start the backward bending pose more relaxed, which can effectively improve the situation of hunchback with chest.
It is recommended to practice every day! Flexible thoracic spine, Qi is smooth- Today’s topic: open your chest and breathe more smoothly.
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