Spinal yoga is one of the yoga styles, and practitioners can better relax and lengthen the spine when bending forward and downward, hence the name. This pose can stretch the spine, exercise and strengthen the spinal nerves.

Step 1: Stand in a mountain posture, stand upright, straighten your legs and put your arms at your sides.

Step 2: Inhale, with your arms up over your head and your palms forward.

Step 3: Exhale, bend forward and put your fingers or palms on both sides of your feet.

Step 4: Inhale, raise your head as high as possible and fully stretch your spine. Keep your knees straight and breathe naturally.

Extended data:

During the whole process, try to straighten your legs, but don't use force. Just be close to the ideal state. While stretching the spine, breathe smoothly and don't hold your breath.

Prolonging spine yoga is helpful to relieve depression, anxiety, depression and excitement, make people clear-headed and breathe smoothly, thus eliminating fatigue. Stretch the spine, nourish and strengthen the spinal nerves. Relieve the pain in the lower abdomen and pelvis of women during menstruation. Enhance blood circulation, brain and beauty.

Baidu Encyclopedia-Lengthening spine style