1737222649 Modern people sit for a long time without exercising, which can easily lead to stiffness of the spine, and even back pain, which affects normal work and life.
Today I recommend a set of yoga sequences to you, which can effectively relax the spine and relieve back pain. It is also very effective in improving insomnia and relieving stress. It is recommended to practice every night before going to bed.
Downward Dog, feet hip-width apart
With your hands shoulder-width apart, the tiger’s mouth is pressed down on the ground
Inhale slightly bend your knees, exhale slowly straighten your legs
Extend your back, sit bones up to the ceiling
With breathing, dynamic exercises 5-8 groups
Lie on your back, knees bent, heels close to buttocks
Lift your right leg up and place it on your left thigh
Hold the back of the left thigh with both hands and extend the right knee
Exhale, bring your thighs to your belly and relax your shoulders down
Hold for 5-8 breaths, switch to the opposite side
Sit up, knees bent, heels close to buttocks
Put your left foot on the outside of your right hip, with your knee on the ground
Place your right foot on the outside of your left thigh and press your hips evenly
Inhale, lift your arms up, stretch your side waist up
Exhale and twist your body to the left, keeping your right hand behind your hip
Bend the left elbow against the outside of the right knee to deepen the twist
Hold for 5-8 breaths, restore, switch to the opposite side
Lie on your stomach with your hands by your sides and your fingertips facing forward
Elbows on the ground, parallel to each other, inhale and look up
Raise the rib cage, adduct the scapula, and press the back of the foot
Hold for 5-8 breaths and return to the prone position
Lie on your back, straighten your right leg forward, and push the heel and footrest farther away
Bend the left knee, put the extension belt on the left foot, grasp the extension belt
Inhale and straighten the calf, exhale slowly straighten the knee
Lower shoulders to the ground left hip to the right foot
Hold for 5-8 breaths, switch to the opposite side
Lie on your back, knees bent, thighs close to the abdomen
Encircle the back of the calf or thigh with both hands, pressing the sacrum to the ground
Inhale to stretch, exhale to pull the thighs toward the abdomen
Relax your shoulders down and hold for 5-8 breaths
Lie on your back with your legs stretched forward and a blanket on your knees
Feet hip-width apart, toes naturally outward
Gently lift off your hips and land slowly towards your heels
Place your hands by your sides, palms facing up
The body is completely relaxed, and the eyes are gently closed
Feel the breath, clear the distracting thoughts, keep it for 5-10 minutes