Usually, whether at work or study, everyone will keep the same posture at their desks for a long time, with their upper bodies leaning forward and their cervical vertebrae tense. Over time, the whole spine is easy to bend, and people's spirit is poor. The human spirit is not consumed by mental work, but by wrong posture.
1. Camel style
A. Kneel down, knees together with heels, hips away from heels, hands on both sides of ribs, elbows retracted to tighten the muscles behind the neck and relax the head backwards. Keep breathing for 5- 10 times.
B inhale and stretch the spine to open the chest, exhale and enter the back bend, and find the heel with both hands in turn. Keep breathing for 5- 10 times.
Note: First of all, there is nothing wrong with the cervical vertebra, and then you can control your head to fall backwards bit by bit. If not, keep your chin adducted and look at the tip of your nose.
Step 2 sit on one leg and bend forward
The function of practicing one-legged sitting posture forward flexion: stretching calf, thigh and hip, strengthening thigh, improving digestion, relieving fatigue and anxiety, and relieving headache and insomnia symptoms.
A. Sit on the mat with your legs straight, tighten the leg muscles, retract your left foot with one leg, with your heel close to the Yin Hui point, and hook your right toe backwards.
B Inhale, put your hands above your head, exhale, lean forward and down, with your abdomen and chest close to your legs, and hold your feet with your hands.
C. Hold on for 30 seconds and change sides to practice.
3. Eight-twist type
A keep your upper body straight and stretched, lean forward and stick your legs, put your legs together, kneel on the yoga mat, and put your arms straight at your sides.
B. Legs are separated to both sides, about half shoulder width, palms are straight, upper body continues to lean forward until it is parallel to the ground, and arms support body weight.
C. bend your elbows and keep your legs off the ground. Your left leg goes around your right leg from the upper side of your left arm and through the lower side of your left arm. Bend your knees and cross your feet.
D keep your head in a straight line with your torso and take several breaths.