Yoga to maintain the spine. Due to the increasing work pressure, the spine of many sedentary office workers is inevitably uncomfortable, so we usually need to protect the spine and do some exercise to maintain it. Then let's learn more yoga to maintain our spine.

Yoga 1 semi-lotus matsyendrasana exercise for maintaining spine;

1. Sit up straight, keep your legs straight forward, bend your left leg on your right thigh, and put the soles of your feet up.

2, exhale, the left arm stretches forward, the left hand grabs the toe of the right foot, the upper body turns right, the right arm is behind, and the right hand hugs the left side of the waist.

3. Inhale and exhale. At the same time, turn your head and upper body to the right as far as possible, keep breathing naturally for 20 seconds, and change to the other side.

Note: Don't bend over.

Efficacy: stretching. Strengthen neck muscles, relax shoulder joints, exercise spine and prevent back pain.

Turn your body and touch your toes:

1, sit up straight, spread your legs outward as far as possible, and put your right hand on your left toe.

2. Inhale, stretch your left arm backwards, keep your eyes on the direction of your left fingertip, and stretch your left shoulder backwards as far as possible; Hold for 5 ~ 10 second.

3. Exhale, slowly return to the initial action and change direction.

Note: repeat 5 ~ 10 times to relax.

Efficacy: Enhance spine flexibility, stretch shoulder joint, remove waist line fat, massage abdominal organs and treat constipation.

Fishing method:

1, lie flat with your legs together and straight.

2. Inhale, arch your back, lift your trunk off the ground, put your chest on it, look up, and gently press your head against the ground.

3, arms straight, folded, feet lifted off the ground at the same time.

Efficacy: relax hip joint and stimulate endocrine gland secretion; To get rid of abdominal diseases, constipation should be done after drinking three glasses of water; Regulate thyroid gland and pituitary gland, and promote the normal development of the body; Correct hunchback, irregular menstruation, hemorrhoids and eliminate tension.

Yoga for maintaining the spine 2 Three yoga moves to help white-collar workers prevent spinal diseases.

cobra pose

Practice method: prone, feet open shoulder width, hands on both sides of the chest;

Inhale, hold your hands on the ground, stretch your spine one by one, raise your head and straighten your elbows;

Exhale, the whole spine bends backwards to the maximum; Breathe evenly and keep it;

Inhale, head backwards first; Exhale, bend your elbow and slowly fall back to your upper body. Lie prone and relax.

Exercise effect: accelerate blood circulation around the spine, nourish and soften the spine, and prevent degeneration and diseases of the spine. 、

Locust type

Practice method: prone, feet open shoulder width, arms separated from the body about two fists wide;

Inhale, lift your limbs and body off the ground as much as possible, and keep your hands and feet at the same height; Breathe evenly and hold on for a while;

Exhale, fall back to the ground and relax. 4~6 groups can be repeated.

Exercise effect: It is very effective in strengthening the muscles of the back, buttocks and buttocks, and can better protect the spine and prevent its functional degradation.

Spinal torsion

Exercise method: Sit with knees bent, left leg up, right leg down, right heel on the ground outside the left hip, left foot on the ground outside the right knee, right elbow on the outside of the left knee joint, and left arm around the right waist from behind;

Inhale, stretch the spine upward and stand upright; Exhale and twist completely to the left.

Inhale and return to the center; Exhale and relax your limbs. The opposite is the same.

Exercise effect: relax and adjust the spine, relieve fatigue and stiffness on weekdays, make blood flow back to the spine and nourish the spinal nerves.