In the yoga posture with open shoulders and beautiful back, some girls' spine is compressed and deformed due to obesity or poor posture, which is easy to cause bad posture such as chest hunchback and affect their temperament. If you want to be beautiful, you have to correct your bad posture, open your shoulders and have a beautiful back. Let's share the yoga posture with open shoulders and beautiful back.

Yoga with open shoulders and beautiful back 1 1, cobra pose.

Lie prone, feet apart, hip width apart.

Put your hands on both sides of your chest and on the inside of your elbows.

Inhale, raise your head and hold your chest out.

Exhale and keep your shoulders away from your ears.

Look forward sideways and keep breathing for 5-8 times.

2, cross balance type

Kneel at the four corners, hands shoulder-width apart.

Legs are hip width apart and perpendicular to the ground.

Inhale, lift your left leg and don't turn your hips.

Right hand straight forward, thumb up.

Keep breathing for 5-8 times and practice on the opposite side.

3. Inclined plate

Lie on your stomach with your hands on your chest.

Inhale and hook your toes back, exhale and push your hands to the ground.

Abdomen in, legs straight, heels backward.

Head, shoulders, hips, knees and ankles are on the same plane.

Look forward sideways and keep breathing for 5-8 times.

4. Down dog style

Lie prone on the mat and put your hands on your chest.

Exhale, toes hook back, hips up.

Keep your hands straight, your back extended and your ischium raised.

Push back the thigh root, straighten your knees and land your heels.

Look at your navel and keep breathing for 5-8 times.

5. Phantom chair variant

Stand in a mountain style, feet together, feet outside parallel.

Cross your hands, put your fingers behind your body and lie upright.

Exhale, bend your hips and knees, and sit back and down.

Chest out, abdomen away from thighs.

Hands up and back, as far away from your hips as possible.

Keep breathing for 5-8 times and recover.

6. Warrior II

Stand in a mountain style with your feet separated by more than one leg.

Turn your feet to the right and your heels to the arch in three steps.

Inhale and raise your arms horizontally, exhale and bend your right knee downward.

Right hip up, left hip down, right knee open outward.

Turn your head to the right and keep breathing for 5-8 times.

7. Side plate type

Turn left from the ramp, exhale and torso.

Lift your hips, tuck in your abdomen and relax your shoulders.

Keep your left hand straight up and your fingertips facing the ceiling.

Feet together, you can support the ground with your feet if you are unstable.

Keep breathing for 5-8 times and practice on the other side.

8. Locust type

Lie on your stomach with your hands at your sides.

Exhale, lift your legs and chest.

Palms facing each other, arms straight back.

The thighs are tightened and lifted, and the toes are extended far away.

Keep breathing for 5-8 times and return to prone position.

9. Marichyasana I

Sit on crutches, legs straight forward.

Bend your left knee with your heel close to your hip.

The left hand wraps around the left knee and crosses the right hand.

The spine is extended, the trunk is straight, and the left hip is tight.

Step on the inside with your left foot and keep your right foot in a high mountain state.

Keep breathing for 5-8 times and practice on the other side.

10, table type

Crutch, legs apart, hip width.

Bend your knees with your heels close to your hips and your toes forward.

Hands shoulder width apart, fingertips forward.

Exhale, lift your hips and get into the table.

Hands and legs are perpendicular to the ground and hips are high.

Keep breathing for 5-8 times and recover.

Open-shouldered graceful back yoga 2 1, anti-prayer style

Mountain posture or simple sitting posture, the spine is straight, the hands are folded behind the body, the palms touch the thumb, the fingertips point to the back of the head, the shoulders are spread back, and you keep breathing for 5-8 times.

2. Eagle arm

King Kong knelt on one knee or sat in a simple posture, with his right hand on the side of his arm and his left hand under it, with his big arm vertically overlapping his small arm and his palms facing each other. The thumb points to the tip of the nose, the arm is lifted up, the fingertips are lifted up, and 5-8 breaths are held. Opposite exercise 3. Soft-hearted style

Kneel, feet and knees open, and the instep of the calf is the same width as the hip. Your thighs are perpendicular to the ground, your torso bends forward and down, stretching your spine. Keep your hands straight forward and your chest on your forehead looking down at the ground, so you can keep breathing for 5-8 times.

4. Kneeling posture and spinal torsion

Kneel at four corners, hook your toes backwards, inhale, lift your right arm and exhale, with your right shoulder directly below your body, palm up, your left hand straight forward, your side waist extended, your hips fixed, your side face on the ground, your chest open to the left and keep breathing for 5-8 times, and practice on the other side.

5. Locust type

Lie prone on the mat, put your hands on your sides, your feet are hip width apart, inhale and prepare to exhale, and move your legs and hands backwards and upwards at the same time, with your legs parallel to the midline. Hold your palms facing each other for 5-8 breaths and exhale slowly.

Open-shouldered graceful back yoga 3 1, shoulder handstand

Shoulder handstand, one of the classic postures to stretch the abdomen and strengthen the spine, is helpful to bend the spine, relieve the stiffness of shoulder and neck muscles, stretch the back area, correct bad postures, promote blood circulation, accelerate metabolism and slim the waist.

Key points of posture:

Practitioners lie prone on the ground, with their legs straight on the ground, chin tucked inward, hands on the ground at both sides of their bodies, knees bent, hips tucked inward and lifted, legs tucked inward to make knees touch the ground, arms pressed, knees lifted off the ground, slowly straightened backward and upward, legs kept straight upward and kept breathing for 3-5 times.

2. Camel style

Camel style, a common hatha yoga style, involves kneeling, expanding the chest area, opening the shoulders, tightening the hip muscles, keeping the abdomen tight, bending the trunk backward as parallel as possible to the ground, and stretching the lower spine.

This posture can effectively strengthen the spine, relax shoulders, stretch back and chest areas, prevent hunchback, drooping shoulders, chest-containing and other unhealthy postures, massage abdominal organs, promote digestion, help expel toxins from the body and shape the body.

Key points of posture:

The practitioner kneels on the ground, straightens the lumbar spine, slightly opens his knees, adducts the thigh muscles, looks straight ahead, puts his hands on his waist, lifts the thoracic spine and abdomen, slowly bends his trunk backwards until it is parallel to the ground, adjusts his posture, releases his hands on both sides of his waist, straightens his heels backwards, keeps his neck up, and keeps breathing evenly for 30 seconds.

Want to be a charming woman, and elegant posture, decent manners, extraordinary conversation has a lot to do. However, due to obesity or bad posture, some girls' spine is compressed and deformed, which easily leads to bad posture such as hunchback and chest-lifting, which affects their temperament.

If you want to be beautiful, you have to correct your bad posture, open your shoulders and have a beautiful back. Designed for girls with poor posture such as hunchback and shrugging, it will double your temperament and become a charming temperament woman.

Excessive compression of the spine can easily lead to chest-lifting, hunchback, shrugging, drooping shoulders and other bad postures, affecting temperament. If you want to be beautiful forever and maintain an elegant posture, you must carry out targeted exercise to strengthen the strength of your spine. The above 1 group's yoga movements of "opening shoulders and beautifying the back" are held for 10 minutes every day, which is very effective in exercising the flexibility of the spine and effectively stretching the back, chest and shoulders.