Be careful when entering asana. If you feel uncomfortable, quit as soon as possible and put it where you feel comfortable. People with spinal injuries, such as lumbar disc herniation or prolapse, are not recommended to practice!
It is best to have two yoga bricks and a blanket around you. Like other forms of Yin yoga, it is best to keep it for as long as possible, so as to achieve better practice results.
1, lie on your back
Prepare two yoga bricks, one under the scapula and the other for raising the head. If this is the first attempt, you can lower the height of the bracket. If there is no problem, you can try to adjust the height as shown in the figure according to your figure, put your legs straight and relaxed on the mat, or put your feet together, your knees apart and take a deep breath.
2. Sphinx posture
Lie prone on the mat, bend your elbows, spread your arms shoulder width, and put them on both sides of your head. Inhale, press your hands hard and lift your chest up. At the same time, pull your shoulders back, straighten your legs and toes, and press the ground hard. If you feel overstretched during maintenance, slowly move your hand forward until you feel comfortable.
3, prone chest type
Lie prone on the mat, open your right hand side, bend your right elbow 90 degrees, point your fingertips forward, keep your elbows and shoulders in a straight line, keep your arms still, turn your body to the right and bend your knees forward. If you want to feel more stretched, you can put your left hand on your lower back.
4, the dog variant
Table preparation: adjust your hips directly above your knees, keep your lower limbs still, and slowly move your hands forward until your arms support the ground and your forehead is on the mat. Usually, in this pose, your back should be kept straight, but in shoulder opening exercises, it is suggested that your abdomen should be lowered to make your spine curve. If your back starts to ache, it means that you have overstretched, and you should adjust it to a comfortable position. If you want to get a better stretching effect, you can also put a yoga brick under your elbow and combine it with your palm.
5. Seal style
Lie prone on the mat, press your palms down hard and hold your chest out. You can put your legs on the mat and keep this posture. If you want to stretch better, you can also bend your knees, point your toes in the direction of your head and pull your shoulders down and back.