Ten steps of yoga to shape a healthy spine

The spine is the "mainstay" that supports the human body. Incorrect posture for a long time will cause uneven stress on the spine and cause deformation. What should I do? Today, Xiaobian recommends 10 yoga moves for you to regain a healthy spine.

1. Torque position:

Squat with your feet together, hold your right elbow against your left knee from the left side, lower your body and close your palms. The greater the twist, the lower the squat, the better the effect. Then touch the ground with your right hand, raise your left arm as much as possible, and stretch it to the right and back. Hold this position for three to five breaths. Then do the opposite practice.

2. Triangle torsion lateral extension:

Spread your legs twice the width of your shoulders, raise your arms horizontally to your shoulders, face down, point your left foot to the left, and buckle your right foot inward. Stretch your legs, exhale, and twist your body to the left. Place your right palm on the ground outside of your left foot, stretch your left arm and right arm upward in a straight line, and look at the direction of the fingertip of your left hand. After two deep breaths, inhale, lift your right palm off the ground, return your body to the center, and adjust your breathing. Then practice in the opposite direction.

3. Triangle bend knee extension:

Spread your legs twice the width of your shoulders, raise your arms horizontally to your shoulders, and face your palms down. Point your left foot to the left, buckle your right foot inward, straighten your right leg, bend your left leg until your thigh is level with the ground, and your calf is vertical. Exhale and twist your body to press your right armpit against the outside of your left knee, and press your right palm against the ground on the outside of your left foot; fully twist your back, leaving your left arm over your left ear, and focus your eyes on the fingertip of your left hand. Hold this position, after two deep breaths, inhale, lift your right palm off the ground, and return your body to the center; straighten your left leg and adjust your breathing. Then do the opposite practice.

4. Upper Dog Style:

Face down, feet apart, insteps close to the ground, and fingertips of palms forward to the waist. Inhale, lift the cervical, thoracic and lumbar vertebrae upward and backward in turn. Clamp your arms together and tighten your hips, thighs, and knees away from the ground. After two deep breaths, bend your elbows, relax your body and return to the ground.

5. Downward Dog Style:

Face down, feet apart, and fingertips of both palms forward on the sides of your waist. Exhale and raise your hips with your coccyx pointing towards the ceiling. Stretch your arms, put your head on the ground, straighten your legs, and land on the ground with your heels. After five deep breaths, stretch your body forward and relax your body back to the ground.

6. Cat Style:

Get down on your knees with your thighs perpendicular to the ground. Bend your body forward and stretch your hands forward until your chest is close to the ground. After holding for two breaths, relax and return to the ground.

7. Cat deformation and torsion:

Kneel on the ground with your knees apart, with your thighs perpendicular to the ground. Hold your right palm on the ground, pass your left arm from below your right arm to the right, place your left shoulder on the ground, stretch your right arm upward, and look at the direction of the fingertips of your right hand. Hold two breaths. Then practice in the opposite direction.

8. Plow type:

Lie flat on the mat, stretch your legs up and back over your head, touch your toes to the ground, and support your waist and back with your hands. After stabilizing the posture, place your hands on the ground with each other and breathe naturally.

9. Arch Back Fish Style:

Stretch your legs and lie flat back. Exhale, put your elbows on the ground and raise your chest, putting your top of your head against the ground. Adjust your breathing, slowly return your body to the starting point, and relax.

10. Face to the ground and sideways stance:

Bend your legs and knees, place the outside of your right leg on the ground, lie on the mat, bend your arms and place your elbows flat on your sides, put your shoulders on the ground, turn your face to the right, and put your left ear on the ground. Adjust your breathing. Then practice in the opposite direction. (Internship Editor: Wu Jinyu)