1, spinal torsion type

Efficacy: It can quickly eliminate backache and lumbocrural pain caused by sedentary; In torsion, it can strengthen neck muscles, liver and spleen, effectively relieve shoulder and neck fatigue, and correct bad postures such as hunchback and shoulder buckle. Nourish the nervous system.

Step 1 Put the left leg on the right hip and the right foot across the left knee, so that the right foot is placed in front of the left knee; Stand up straight and sit on the bed.

Step2 Inhale, lift your arms horizontally and stretch your spine. Exhale, twist the abdomen, shoulders and head to the right, and put your hands together on your chest; Breathe normally and look to the right rear.

Tip: When rotating, keep your spine straight and pay attention to balance.

2. Cat stretching

Efficacy: Soft and elastic spine, reduce waist fat, beautify hip shape, strengthen abdominal blood circulation and relieve low back pain. Treat dysmenorrhea and correct irregular menstruation.

Step 1 Put your hands and knees on the bed, keep kneeling and relax your back.

Inhale, sink your back and look up at the ceiling.

The third step is to exhale, arch your back, push up your spine, look down at your abdomen, and put your chin against your collarbone. Repeat the whole set of movements for ten rounds.

Tip: Pay attention to breathing, slow down, and the effect will be more obvious.

3. Action Name: Bridge Type

Insufficient abdominal muscle strength makes the waist bear too much force, which is easy to cause low back pain. This posture can enhance the strength of the spine, reduce the burden on the waist, relieve the symptoms of low back pain, and also play a role in correcting the spine. Do it six times a day.

Action essentials:

1. Lie flat on the ground, with your knees width apart from your hips and perpendicular to the ground. Try to relax your shoulders.

2. Inhale with abdominal breathing, while supporting the ground with feet and arms, and slowly lift the spine from the hips.

If beginners feel that the knee pressure is too high, they can turn it up a little.

3. Try to lift your hips up to arch your body and breathe 3-5 times.

If your waist is strong enough, you can raise your arms to the ground and breathe.

4. While exhaling, start landing from below the neck and repeat 2-4 steps for 5 times.

5. Relax your arms and legs and land naturally, and gently shake your arms and legs to rest and end the action.

Note that if the soles of your feet are not all on the ground, you will easily get tired.

You can search Baidu: "Zhengzhou Branch of International Yoga Association"

There are a lot of pictures and videos of yoga teaching on the website for yoga lovers to learn and communicate. ...