Step 1

Kneeling posture, thighs and calves at 90 degrees. Keep the head, neck and spine in a straight line. Look at the ground between your palms.

Second step

Inhale, press your back down, press your abdomen to the ground, press your shoulders down, and hold your chest out. The head leans back, and the hips are upturned, forming a downward arc with the back, so that the muscles of the back can be exercised.

Friends who have no basic knowledge of yoga should pay attention to slow down and feel the changes in our bodies when practicing this step. Don't worry, it's faster to take your time.

Third step

Exhale, arch your back, and move your lumbar spine in the opposite direction. At the same time, lower your head and lean your chin on your chest as much as possible, so that your whole body can make an upward arc and feel the stretching of your back muscles.

Special tips

3-6 groups a day. This group of movements can effectively move and relax the whole spine, especially where the back has just been stressed, and draw a perfect full stop for the whole movement.

2. Bow style

Step 1

Lie flat on the ground, chin gently touching the ground, eyes slightly looking at the ground. Adjust your breathing, bend your calves, and hold your ankles from the outside with your hands.

Second step

Inhale and slowly lift our upper body off the ground with the help of the waist. Feel the changes in the body, and whether the body feels stretched. Pay attention to keep your hips tight.

Pull your legs with your hands and lift your thighs off the ground. The whole body is like an open bow. Head back slightly, eyes open upward.

Special tips

2 groups/day. At the beginning, don't force yourself, just try to lift your upper body first. Because our waist has always been a precursor on weekdays, we rarely get backward stretching, so this action can effectively move the muscles and spine of the back, eliminate the fatigue and pain of the back, and effectively reduce the fat around the waist.

3. Bird King Style

Step 1

Stand with your legs together. Inhale, raise your arms, palms facing each other, press your left arm on your right arm, fold your elbows, hold your chest and put your hands together. If your hands can't be closed, hold your left wrist with your right hand.

Second step

Lift your left leg and wrap it around your right calf, with your body center of gravity between your legs. Put your right toe firmly on the ground.

Third step

Slowly slow down our breathing rhythm, relax our bodies, take a deep breath, bend over slightly, and pay attention to maintaining our balance.

After maintaining a good balance, the upper body moves forward, so that the abdomen is close to the thigh and feel the stretching of the back. After holding 15 seconds, restore the initial posture and proceed in the opposite direction.

Special tips

1 group/day. This set of movements can not only stretch the waist forward well, but also squeeze into the internal organs, help you eliminate the turbid gas and defecation in the body, and also exercise the strength of the lower limbs and cultivate your concentration.

4. Cat stretching

Step 1

Kneeling posture, thighs and calves at 90 degrees. Raise your head slightly and look straight ahead. Palms together, 90 degrees to the forearm in the opposite direction, little fingers together, palms on the ground. Bend your elbows slightly so that they are supported under your ribs. At the same time, slowly move the center of gravity forward.

Second step

The forefoot touches the ground, and after breathing is adjusted, the waist is forced, the center of gravity moves forward, and the legs are slowly straightened back to support the body off the ground.