Many professionals work all day, neither exercise nor pay attention to adjusting their sitting posture, and then "lie down" when they get home. When you get up in the morning, you will naturally have symptoms such as low back pain and spinal pain! Health care should start from a young age. Don't think that you are not young, and you still have capital to spend, especially diseases such as spine. Today, you don't need to go to the gym for these three poses. You only need a yoga mat to practice easily at home! Come on, let's practice these three poses together, relax your bones and muscles, relieve spinal pain and sciatica, and make you refreshed all day!

1. bow

Bowing is a relatively simple stretching action. Practicing this pose can strengthen the practitioner's back strength, open your chest, stretch leg curves, eliminate leg fat, make you have perfect long legs, and of course, relieve stress and make you refreshed all day!

A. Lie flat on the ground, relax all over, with the distance between legs slightly 20cm, and naturally stretch backwards;

B. Tighten the abdomen, keep breathing evenly, stretch your hands forward and open your fingers to support the ground, and the upper body slowly leaves the ground, slightly at 60 degrees from the ground;

C. Bend your knees, slowly stretch your calves upwards, leave your palms off the ground, stretch your arms backwards to hold your ankles, and stretch your legs upwards as far as possible;

D. Raise your head slightly, keep the action for 30s, slowly return to the initial state, and repeat the action for 5 times.

2. Elbow varus variant

The handstand variant has always been a posture that everyone dare not try easily! For beginners, if you want to master this pose efficiently and skillfully, you need to consolidate your physical foundation! Long-term practice of this pose can not only promote the blood circulation of the whole body, but also expel toxins from the body and make the body and mind healthier and healthier!

A. Lie on the ground, stretch your hands forward naturally, keep your whole body relaxed, tighten your abdomen and breathe evenly;

B) Put your elbows on the ground, keep your feet close to the ground, slowly lift your upper body, put your legs together, and adjust your posture to make your whole body look like a dog;

C. Inhale, use the strength of elbow to quickly stretch the whole body upwards, straighten your legs upwards in turn, tighten your abdomen and keep your body balanced;

D. Keep the action for 30s, slowly return to the initial state, and repeat the action for 5 times;

3. Lateral pigeon variety

The side pigeon variant is not very strange to many people, but today this pose mainly depends on our arms and legs! Practitioners practicing this pose for a long time can effectively relieve leg muscles, cure leg cramps and tighten hips. Hang in there. Having a perfect hip curve is not a dream!

A. Sit on the ground, chest out and abdomen in, keep your back straight, lean forward slightly, and hold the ground with your right hand;

B. The right knee is slightly bent, and the sole of the right foot extends to the hip, and the hip is off the ground. The left knee supports the ground and the sole extends to the abdomen;

C. Adjust posture, turn your head slightly backward, and put your left hand above the bottom of your left foot to keep your body balanced and feel the strength of your muscles;

D keep the action for 30s, slowly return to the preparation stage, switch to the other side, and repeat the action for 5 times.

Do you feel a lot more energetic after practicing, and your waist and legs are not sour! It only takes half an hour every day to be full of positive energy and be the most beautiful yourself!