back floating position
1. Lie on your back, bend your knees and put your feet together. Heel close to hip. Keep your knees open.
2. Inhale and slide your arm over your head. Hands folded, thumbs crossed.
3. Keep breathing for 4-8 times.
Benefits: Lying on your back is a simple posture, gently opening your hips and shoulders.
Contraindications: Hip or shoulder injuries require careful practice.
Modification: Place a mat or blanket underneath to support the knees, waist and/or arms.
Change:? A: Put your arms at your sides with your palms facing up. B: Put your hands on your thighs to help your knees land.
2 Happy Baby Style
1. Lie on your back, inhale, and pull your knees to your chest. Grasp the outer edge of the foot (little toe side) with your hands.
2. Chin to chest and head to the ground. When you press your heel up and pull your arm back, press your sacrum and coccyx down to the floor.
3. Press the shoulders and back down to the floor, and try to make the back and the whole spine flat on the floor. Keep breathing for 4-8 times.
Benefits: Happy baby posture can relax waist, lengthen and adjust spine, strengthen leg strength and open buttocks.
Contraindications: leg, shoulder or neck injuries.
Supine spinal torsion
1. Lie on your back, arms open to both sides, palms down in a T-shape. Bend your right knee and put your right foot on your left knee.
2. Exhale, put your right knee on the left side of your body and twist your spine and lower back. Look at the fingertips of the right hand.
3. Keep your shoulders flat on the ground, close your eyes and relax into the posture. Keep breathing for 6- 10 times. Then change sides to practice.
Benefits: Bend your knees and twist to stretch back muscles, readjust and lengthen the spine, and moisturize the intervertebral disc.
Contraindications: chronic knee, hip or back injuries.