Balavaga's first form of yoga to relieve back stiffness

People who work in cities sit in front of computers most of the day. Sitting down for years, great problems arise in the cervical, thoracic and lumbar spine. The mild ones feel stiff back muscles, and the severe ones will suffer from diseases such as cervical spondylosis or lumbar disc herniation. Don't worry, come home every day after work and practice a set of Balavaga First Form Yoga with me to ensure that it will have a good effect on your back health.

The specific practices are as follows:

1. Sit on the ground with your hips and straighten your legs forward.

2. Bend your knees, move your legs back and move your feet to the right of your hips.

3. Place your hips on the ground, turn your trunk to the left 45 degrees, straighten your right arm, place your right hand on the left thigh near the knee, insert your right hand under the left knee, and touch the ground with your palms.

4. Exhale, swing your left arm back towards your shoulders behind, bend your left elbow, and grab the upper right arm with your left hand.

5. Turn your neck to the right and look back over your right shoulder.

6. Hold this position for half a minute and take a deep breath.

7. Release your hands, straighten your legs, and repeat the above posture on the other side. This time, place your feet near your left hip, drive it to the right and twist it, straighten your left arm, and place your left palm under your right knee. Grab the left upper arm with your right hand from behind. Hold this position for the same time.

Practice tips: Balavaga's first form of yoga acts on the thoracic and lumbar spine through the twisting of the body, making the back soft and flexible, and can also play a certain therapeutic role in people with arthritis. However, when practicing this set of movements, those with very stiff backs will feel particularly difficult to twist. In fact, this is a manifestation of the formal disease. Therefore, when starting practice, the magnitude of the movement is not necessarily required. The key is to feel that when you twist your body, you must feel that it affects the thoracic spine and lumbar spine, and then slowly increase the amplitude of your movements through practice. (Internship Editor: Wu Jinyu)