1, prepare the posture

Kneel on all fours, knees directly below the crotch, hands directly below the shoulders. If your wrist is uncomfortable, move your hand forward slightly. Feet back to the ground, toes back.

2. Warm-up posture

The spine is gently pressed down and the hips are slightly raised. Look forward or look up slightly. Then the spine arches, and the chin and buttocks are gently retracted. Repeat slowly for 5- 10 times to keep breathing naturally.

Step 3 increase the scope

In the case of steady breathing, make a deeper concave bow extension. Inhale and depress the spine, and look straight ahead or above. Exhale and arch your back, press hard with your hands, keep your elbows straight, and contract your chin and buttocks inward. Repeat 5- 12 times. The depression and arching of the back are limited to comfort. If you feel uncomfortable with your lower back, reduce your range of motion.

4. Take back your posture

Return to the posture at the beginning of the exercise, gradually withdraw your hands, sit comfortably on your heels, put your palms up on your thighs, rest, close your eyes and relax for a while.

Practical skills:

When practicing this pose, you must pay attention to the gentle and slow movements and the correct breathing. On the premise of maintaining the balance of the body, both adduction and abduction should be handled with care. When your body contracts, you should try to put your shoulders in and arch your back. When your body stretches out, your legs should be stretched backwards and upwards, and your waist, neck and shoulders should be opened as far as possible to stretch your body.

Main effects:

Practicing this formula can fully stretch the back, legs and shoulders, improve blood circulation, eliminate shoulder pain and fatigue, have a good conditioning effect on dysmenorrhea and menstrual disorders, properly stretch the spine, increase the flexibility of the body, and have a certain waist-thinning effect, especially suitable for sedentary women in the workplace.