? A person's hunchback always makes people feel listless, and of course it will also affect the health of the whole body. I recommend the following five yoga poses, which can effectively improve bad posture and open the shoulders and back.

? Asana 1: Sit in the middle of the mat, knees bent, legs width apart from hips, feet stepping on the surface of the mat. Put a yoga brick vertically under the sternum, and the other one on the back of the occipital bone. Bend your elbows and put them on both sides of your ears 1-2 minutes, then open your hands beside your body, with your arms at 90 degrees and your forearms close together.

Raise your right hand over your head, put your left hand on the left side of your body, and hold your hands on the ground for 1-2 minutes. Put your left hand over your head and your right hand on your right side, and hold your hands on the ground for 1-2 minutes, then hold your arms over your head at the same time, straighten your arms and hold your hands on the ground for 1-2 minutes.

For the above exercises, you can choose the placement position of yoga bricks according to your own situation. A is particularly stiff and C is more flexible.

? Asana 2 supine baddha konasana: The palms of your feet are opposite, and your arms are naturally placed at your sides. Yoga bricks can be placed in different ways, and you can do different degrees of open exercises. The first type: the yoga brick is placed flat on the back of the sternum; The second type: put one yoga brick horizontally on the back of the head and the other horizontally in the middle of the spine; The third type: put one yoga brick vertically on the back of the head and the other vertically behind the sternum.

? Posture: 3. Shoulder-back prone: Kneel in the middle of the mat, legs are hip width apart, exhale and put your body back and forth, bend your elbows on the yoga brick, and fold your hands behind your shoulder blades. 1-2 minutes. Then overlap the two yoga bricks, straighten your right arm, put your right hand on the yoga bricks, and tuck in your abdomen. Start from the abdomen, chest and head, turn the whole body to the right and open it, and hold the ground with your left hand 1-2 minutes. Practice on the other side

You can choose your own practice method according to your own situation.

? Asana 4 Flexible shoulders: You can practice standing, kneeling or sitting while fighting. Put your hands behind your back and straighten your arms and keep stretching 1 min. While keeping the chest height unchanged, slowly lift your arms back to the limit and keep 1 min. Then raise your arms above your head, hold your right wrist with your left hand, and bend your body to the left 1 min. Practice on the other side Raise your hands horizontally, stretch your right hand to the right, grab your right wrist with your left hand, turn your head to the right, keep stretching 1 min, twist your body slightly to the right 1 min, and practice on the other side.

? Pose 5 Flexible Chest: Kneel on the mat, keep your legs hip-width apart, stretch your arms forward, keep your thighs vertical to the ground, put your forehead and chest on the surface of the mat, then turn your left hand from below your body to the right, twist your body to the right, keep your spine stretched, keep it 1-2 minutes, and then practice on the other side. Exercise 2-3 groups.

If you want to open your shoulders and open your back, you have to keep practicing. It is essential to warm up before practicing asana, and Japanese worship is the best. Of course, you can practice these five poses alone, before the yoga pose to improve the completion of the pose, or after the yoga pose to help your body regain its vitality. Keep practicing, and your shoulders and back will open naturally. Don't fish for three days and dry the net for two days, otherwise you won't be able to shake off your shoulders and back for ten thousand years.