Fitness yoga that effectively stretches the spine
Spine curvature and back pain are all very common problems. Let's practice the following six steps of spinal yoga to help you clear your fatigue and correct spinal problems.
Tip: Practice 1 to 6 movements first. After completing the peak pose, inhale in, jump your feet between your hands, slowly return to your upright position, exhale, put your hands together before your chest, return to the prayer pose, and repeat it in the reverse order of 5, 4, 3, 2, and 1. Finally, return to the prayer pose again.
Yoga "Japanese Prayer" Posture 1: Prayer
Action: Stand upright with your feet together, put your hands together in front of your chest, assume a praying posture, and take two deep breaths.
Effectiveness: Concentrate and calm your thoughts.
Yoga "Japanese Prayer" Posture 2: Spread Arms
Action: Inhale, hold your hands high above your head and clasp your thumbs, and slowly exhale; your arms drive your upper body to lean back, tighten your hips, and push your hips forward.
Efficacy: Stretch abdominal organs, promote digestion, and eliminate excess fat. Strengthen the spinal nerves and broaden the lungs.
Yoga "Japanese Prayer" Posture 3: Forward Bend
Action: Inhale, lift the upper body with the power of your arms, exhale, slowly bend forward, and place your hands on the ground outside the soles of your feet. (If your hands cannot reach the ground, you can grab your ankles or calves.) Lower your head and neck and relax, try to keep your abdomen close to your thighs and your forehead close to your knees.
Efficacy: Prevent stomach problems, promote digestion, relieve constipation, soften the spine, and strengthen spinal nerves.
Yoga "Sun Prayer" Posture 4: Fighting Style
Action: Inhale, bend your knees, straighten your left leg backward, exhale, in a "combat stance".
Efficacy: Massage abdominal organs and improve their activity function. Strengthen the muscles in your legs and enhance balance.
Yoga "Sun Prayer" Posture 5: Snake Posture
Action: Stretch your arms on the ground and straighten your legs backward. Inhale, lift your upper body from the waist, tilt your head back, in a "snake pose".
Efficacy: This position is very useful for stomach problems, including indigestion and constipation. Exercise the spine and rejuvenate the spinal nerves.
Yoga "Japanese Prayer" Posture 6: Peak
Action: Inhale, put your hands on the ground, and raise your hips. Exhale, lower your head and neck, look at your lower abdomen, and put your heels on the ground in a "peak position".
Efficacy: Strengthen nerves and muscles in limbs. Bending the spine in the opposite direction from the previous position will help the spine become soft and the spinal nerves supply blood. (Internship Editor: Wu Jinyu)