Yoga is a kind of exercise around the spine. The spine has many directions of motion, including flexion, retroflexion, lateral bending and torsion. Forward bending, torsion and lateral bending are commonly used in our daily life, while backward bending of the spine is almost unnecessary and useless in our daily life.
Today, China Yoga Alliance will introduce some basic yoga backbends to you, which can help us to fully exercise our spine, open our chest, stretch our front side, beautify our posture, improve our temperament, and get younger and younger with more practice.
1, arm up type
The most basic yoga backward bending movement can be found in Japanese worship.
Stand in front of the mat in the mountain style, with your feet as wide as the pelvis, knees and toes in the same direction, roll up your bones and abdomen, close your ribs, open your chest and inhale, raise your hands above your head and close your palms.
Exhale, and the arms, head and neck guide the cervical spine to extend upward and backward to their own extent.
After 1~2 breaths, the body will return to the mountain posture.
2. cobra pose
Lie on your back on the mat, with your feet as wide as your pelvis, press your feet on the ground, bend your elbows, put your hands on both sides of your chest, inhale from your forehead, pinch your elbows, push your palms to the ground, guide your head and neck to exhale from between your hands, and keep your shoulders down.
Return to prone position
3. Cat stretching
The four-corner bench knelt on the mat. Spread your feet as wide as your pelvis, press your instep against the ground, and stretch your body when your thighs inhale vertically to the ground.
When exhaling, the thighs are vertical to the ground, the chest sinks to the floor mat, and the hands are spread in the direction of the head.
Keep in touch, breathe and get down on the mat.
4. Fish style
Lie on your back on the mat, palms up under your hips, legs straight, feet together, instep straight.
Inhale, push your elbows to the ground, hold your chest out,
Exhale and land on your head.
Keep breathing for several groups and then go back to your back.
5. Lying hero
Kneel on the mat, put your knees together, open your feet to both sides, and stretch yourself when sitting between your legs and inhaling.
When exhaling, the coccyx curls, slowly lies on the mat, and hands naturally stretch or hug each other over the head.
Keep it at 1~2 minutes and then go back to the big worship to relax.
6. Locust type
Lie prone on the mat with your feet as wide as your pelvis, your instep pressed against the ground, your hands on your forehead, your fingers behind your body, and your palms pressed against your roots.
When inhaling, the legs and upper body are lifted upward, and the abdomen and pelvis are pressed to the ground.
Exhale, sink your shoulders and keep them closed.
Keep breathing for 3~5 groups and then return to prone position.
7. Bow style
Lie prone on the mat, with your feet as wide as your pelvis, your instep pressed to the ground, your forehead on the ground, your knees bent, and your ankles grasped with both hands.
Inhale, lift your legs and upper body off the ground, and press your pubic bone to the ground.
Exhale and keep your shoulders down.
Keep breathing for several groups and then return to prone position.
8. Bridge
Lie on your back on the mat, bend your knees, separate your feet from the pelvic width, face your knees and toes straight ahead, and put your hands on your sides.
Inhale, coccyx curl, hip lift.
Exhale, close your shoulder blades, keep your hands infinitely close to your body, lock your hands with your fingers, and press your arms and fingers to keep several groups breathing. Bend your knees, keep your thighs close to your abdomen, and roll your body back and forth with your hands around your knees. 9. Dance style.
Stand in the mountain, and shift your weight to your right foot.
Bend your left knee with your heel close to your hip, grab the sole of your left foot with your left hand and inhale, raise your right hand and raise your head.
Exhale, the arm drives the body to lean forward slightly, and at the same time, the left foot is lifted upward, keeping 5~8 groups of breathing, and practicing contralateral.
10, camel style
Kneel on the mat, with your feet as wide as the pelvis, press your instep tightly or step on the ground with your feet, inhale with four fingers behind your waist, stretch your spine and open your chest.
Exhale, close the coccyx, hold out your chest, guide the spine to extend upward and backward, hold the heels of your feet with both hands in turn, and keep breathing 1~2 groups, then drive your body back to normal with your arms and enter the big worship rest.
This 10 action is a simple back bend. If you want to unlock advanced backbends and bends, you can start with these basic poses.
Finally, I would like to remind you that although these poses I have chosen are the most basic back bending movements, it is precisely because we seldom use the direction of spine back bending in our daily life that the movements in this direction of spine are inevitably unfamiliar, so we must complete them step by step when practicing. Let the head and neck guide the spine to bend the spine slowly downward and backward from the shoulder-chest opening, and keep the waist and abdomen tight, the pelvis backward and the buttocks relaxed properly during the whole process.
Do a reflective transition and relaxation after bending back.