How to practice one-minute yoga

For students and office workers, sitting at their desks all day is nothing new. Over time, the spine will deform and compress the muscles of the lower back, and back pain will come naturally. A senior yoga instructor told reporters: "I often hear people talk about wanting to use painkillers to relieve pain. However, since back pain is rooted in poor posture, the best treatment method should of course start with correcting posture. Judging from my years of exercise experience, yoga is the most effective way to relieve muscle tension." Everyone recommends 4 moves, 1 minute a day. If you persist, you can relieve back pain.

iceberg

This action stretches the entire spine and relaxes the back muscles.

1. Sit down cross-legged with your upper body straight.

2. Inhale for 3 seconds, while straightening your arms to the left and right, palms up, and lifting from the sides to the top of your head.

3. Exhale for 3 seconds, rotate your upper body 90 degrees to the right, and hold your breath for 6 seconds. Then breathe in for 3 seconds and turn your upper body back to its original position.

4. Exhale for 2 seconds, palms down, and arms from the top of your head to the sides of your body.

Note: People with serious heart problems should not do this.

Hand lift

This action removes stiffness in the shoulders and upper back.

1. Stand with your feet together, or half the width of your feet apart, and cross your hands in front of your body to relax your whole body.

2. Inhale for 3 seconds and lift your arms upward and over your head, keeping your hands crossed. Tilt your head back slightly, look up at your hand, and pause for 6 seconds. (There is no requirement to hold your breath).

3. Spread your arms at shoulder height and pause for 6 seconds.

4. Inhale for 3 seconds and return to the position with your hands crossed over your head, and stop for 3 seconds.

5. Exhale for 3 seconds, lower your arms and return to the starting position. Repeat 5 times.

Rabbit style

This action can stretch the back muscles, stretch each spinal joint, give space, and reduce pressure on the spine.

1. Kneel your calves and thighs at 90 degrees, straighten your upper body, lift your arms upward while inhaling, then bend forward, lift your hips, and keep your arms and head in a straight line with your trunk until your hands can be flat. Lay on the ground, with your forehead touching the ground.

2. Lift your forehead slightly after a few seconds and hold for a few minutes.

3. Then breathe in slowly, straighten your upper body, and return to the starting position.

Cat Stretch

This position helps improve the flexibility of the neck and spine.

1. After kneeling down at 90 degrees between your calves and thighs, the front bow of your upper body is parallel to the ground, and your hands reach the ground vertically. Lift up and straighten the back hand at the same height as your shoulders.

2. Inhale, lift your head up as much as possible, and straighten your spine.

3. Expand your abdomen completely as much as possible, inhale enough air into your lungs as possible, and hold your breath for 6 seconds.

4. Exhale, lower your head (not too low), bow your body upward, stretch your spine, and hold for 6 seconds. (Internship Editor: Wu Jinyu)