As the name implies, the back bend means that the upper body bends backwards as much as possible. Back bending helps to relieve the whole spine, relieve the pressure of lumbar vertebrae and thoracic vertebrae, relieve muscle tension, correct bad postures such as hunchback and round shoulders, and shape the body.
Some people say that their spine is stiff and they can't bend back at all. It's really ubers who can finish the back bend. In fact, the back bend can be exercised later. The more you exercise, the softer your spine will become.
Regular practice of back bending yoga posture is helpful to relax the muscles of chest and intercostal muscles, make your chest firm, prevent cardiovascular diseases, sciatica, lumbar disc herniation and other diseases, and also help to exercise abdominal muscles, improve lumbar muscle strain, relieve stress, relax body and mind, and improve temperament. The following three back bends will make your chest up and your temperament up!
1, leaning back with one leg
This pose helps to relieve the spine, maintain the elasticity of the spine, strengthen the chest, correct bad postures such as hunchback, round shoulders and sagging chest, and also helps to stretch the abdomen, massage abdominal organs and promote digestion.
A. Stand in the mountain style, with your knees straight, your feet slightly apart, your feet touching the ground, and your hands naturally placed at your sides to adjust your breathing.
B straighten your spine, tuck in your abdomen, open your chest, stress your waist, bend your upper body backwards to the limit, and try to keep it parallel to the ground.
C raise your head, tuck your hips in, bend your right knee, lift your right leg off the ground and parallel to the ground, hold your right instep with your right hand, keep your body balanced, and keep breathing for 3-5 times.
D, straighten the trunk, put the right leg back on the ground, return to Yamagata, exhale, and repeat the above actions for 3 times.
2. Back song
This pose can stretch the abdomen to the maximum extent, exercise the flexibility of the spine at the same time, and help prevent bad postures such as hunchback and sagging chest.
A. Stand in the mountain style, with feet together and straight, feet on the ground, hands extended upward and perpendicular to the ground, palms facing each other, and adjust breathing.
B. open the chest, abdomen, waist force. The body drives the arm to bend backward until it is parallel to the ground, and the head leans back, relax, keep the body balanced, and keep breathing for 3-5 times.
C, straighten your torso, return to Yamagata, exhale, and repeat the above actions for 3 times.
3, wheeled
This pose helps to exercise the muscles of the whole body, eliminate excess fat, shape the body, relieve the spine, prevent shoulder stiffness and sagging chest, and increase the flexibility of the body.
A. Lie flat on the ground, stretch your legs forward, bend your elbows, and put your palms on your shoulders, so that you can relax and adjust your breathing.
B Bend your knees, put your feet on the ground, stress your waist, lift your hips, and lift your body off the ground to the limit with the strength of your arms and legs.
C lean your head back and arch your back upward, so that the whole person can arch, inhale, keep your body balanced, and stick to this action 10-20S.
D. Hip sinks, trunk slowly returns to the ground, exhales, and repeats the above actions for 3 times.
There are many benefits to bending your back, so follow the edge to improve your temperament!