Camel pose is an intermediate backward bending pose, which is also helpful to open the heart chakra, expand the chest, improve the cold back and relieve the problems of backache and backache. Enhance the flexibility of the spine. At the same time, it can stimulate and massage the respiratory tract, relax the spine and improve the posture. Stretch abdominal organs and eliminate constipation.

Kneel on the mat, put your hands on your hips, and your knees are shoulder width apart. Put your instep on the mat, inhale, bend backward slowly, and your pubic bone is forward, and you can't fall backwards with the backward bending. Feel the stretch of navel, slowly slide your hand to your foot and straighten your arm. Put your neck back, don't tilt your head. Hold for 30-60 seconds, first return your hands to your hips, and then slowly straighten your body. Beginners can try to put their hands on their lower back and do their best.

Backhand baby posture

Sit on your knees with your back straight. Look at the front and inhale, put your fingers behind your hands and put them behind your hips. Exhale, bend forward slowly, with your abdomen touching your thighs and your forehead touching the ground. Keep breathing naturally. After breathing for 3-5 times, slowly straighten out and loosen your hands.

Salabuha locust

Locust style, in the process of practice, because the spine is fully stretched, it helps to enhance the elasticity of the spine. This pose can also eliminate waist pain, and people with disc herniation, bladder or prostate diseases can get great benefits from practicing this pose often.

Lie on your stomach, land on your abdomen, put your hands on your sides, and slowly lift your legs and upper body while inhaling. Your legs are not bent. Lift them up with the muscles of the inner thigh. The body center of gravity is on the lower abdomen and ribs. Keep it for a minute, and then rest slowly on your stomach.

cobra pose

Cobra pose can effectively strengthen the muscles of the back and waist, increase the flexibility of the spine, strengthen the abdominal organs, and stimulate the digestive system, reproductive system and urinary system. It can also regulate metabolism and activate reproductive wheel. If you have had abdominal surgery recently, or have a back injury, or are pregnant, you must avoid practicing this pose.

Lie on your stomach with your hands on your chest and your feet behind your back. Slowly support the ground with your palms, raise your head and torso, and bend your elbows. Feel the stretching of the front of the spine. Keep breathing normally and stick your belly button to the ground 1-2 minutes. When relaxing, slowly lower your head, gently land your upper body, cross your hands and put your forehead on the back of your hand to relax.

Back cross posture

Hands crossed behind your back can effectively exercise pectoralis major, improve hunchback and help chest growth. Many beginners have a little difficulty in practicing, but they will gradually improve if they keep practicing.

Sitting posture, kneeling posture and standing posture can be adopted. Put your hands together behind your back, then turn your wrists and slowly push them up to the limit along the spine. The palms should be close together, the shoulder blades should be retracted, the back should be straight, and the chest should be opened. Close your eyes and keep breathing 10 times. Then slowly relax and take it back. Repeat three groups.