Back bodybuilding yoga action: the upper body is straight and sit cross-legged. Inhale for 3 seconds, at the same time, straighten your arms to the left and right, palms up, and lift them from the side to the top of your head. Exhale for 3 seconds, turn your upper body 90 degrees to the right and hold your breath for 6 seconds. Then inhale for 3 seconds and turn your upper body back to its original position. Exhale for 2 seconds, palms down, arms from the top of your head to your sides.

Reminder: This action can stretch the whole spine and relax the back muscles. But people with serious heart problems can't do this.

Upright yoga posture-hand lift

Back bodybuilding yoga action: stand with your feet together, or half a foot apart, put your hands in front of your body and relax. Inhale for 3 seconds, raise your arms above your head and keep your hands crossed. Tilt your head back slightly, look up at your hands and pause for 6 seconds. You don't have to hold your breath. Open your arms at shoulder height and stay for 6 seconds. Inhale for 3 seconds to restore the posture of crossing your head with your hands, and pause for 3 seconds. Exhale for 3 seconds, lower your arm and return to the starting position. Repeat 5 times.

Reminder: this action can eliminate the stiffness of shoulders and upper back.