Yoga has a great influence on health, because it can directly act on the spine to a great extent. Yoga posture, including many kinds of exercises, can strengthen the muscles of the spine and keep us healthier and younger, but we must use it correctly to achieve our desired goals. This is very important, if we don't practice correctly, it will bring deformation to our spine. Let's share a few yoga moves for the back. Correct exercise will strengthen the muscles of the back and make the back lines smoother. Let's practice with friends who want to practice.
First: cat style
1. Kneel on the yoga mat, and then support on the ground with open hands. The distance between the knees is about a punch, so that the instep is attached to the yoga mat.
2. At the same time, the angle between the calf and thigh is about 90 degrees. In the process of breathing, slowly lift your hips up when inhaling until your hips point to the sky and your waist and arms sink. In the process of exhaling, look at the navel and abdomen, so that you can become a hunchback.
3. When doing this action, pay attention to straighten your arms and keep your back in a straight line. Keep breathing normally. Leg muscles are in a state of tension, but also remember to tuck in.
This movement can nourish the spine well and can also be practiced during physiological period. In this posture, we should fully feel the extension of the spine.
Second: magic chair style
1. Yamagata is the starting position. The lower back must be straight. We can touch the center of the back with our hands to see if there is a groove. If it is not straight, stand up straight again and stretch forward.
2. Slowly stretch your arms and lengthen your spine, but be careful not to press on the front ribs.
3. Bend your knees slowly, and bend your upper body forward 45 degrees, so that your waist and hips form an angle of about 90 degrees.
4. Put your hands together and look up at the sky slowly.
If this action is done correctly, there should be a natural decline in the lower back, otherwise the space in the chest will slowly disappear, the pelvis can't bear this action, and we can't breathe through the abdomen, so we can judge whether our posture is correct by this decline.
At the same time, this posture can also effectively strengthen the muscles of the core and back, so that the small muscles of the back include the whole spine to prevent spinal injury.
Third: Down Dog Style
This posture can beautify the shoulders and lengthen our thighs. At the same time, it can also exercise the leg ligaments, modify the whole body lines, inject vitality into them, effectively improve the function of the digestive system, relieve the discomfort during the physiological period, and make the whole body full of strength.
1. Lie on the ground and put your hands on your chest.
2. Raise your heels, width apart from your hips, press your toes on the ground, and keep your feet perpendicular to the ground.
3. Inhale and keep your hands and feet symmetrical. Exhale, pelvis and trunk lift.
You can spread your five fingers so that you can use your strength evenly.
5. Stand on tiptoe, lift your heels, straighten your legs and raise them as high as possible.
6. The head naturally relaxes and droops, and finally touches the ground.
This posture is mainly to make the back and legs have a certain sense of tension, while stretching the back and legs. At first, your knees must be straight, and you can't bend them. If you bend them, you may sprain your wrist. For beginners, if the legs are not tough enough, you can bend your knees slightly and keep your heels off the ground, but you must make your legs and back stretch and keep your back straight all the time.
As long as you practice hard, you can do well. These are the yoga moves shared today. That's the end of today's yoga lecture. See you next time.