Release yoga to straighten the back lines

Practice time: You can practice on an empty stomach. Wear a vest or loose clothing that ensures full extension of your shoulders and back during practice.

What should I pay attention to when practicing the "push posture"?

Treat your body "gently" and don't compare your softness with the practitioners around you. Correct posture should be safe and effective.

You can pay attention to the following two points when practicing:

Stretch your back and spine as much as possible in the press position, and do not bend your elbows when raising your hands.

When leaning to the left or right side during the lateral tilting exercise in Press Position 1, do not bend forward, but tilt to the front side.

Strengthen the role of posture: Strengthen the spine and increase the strength of the waist and abdomen. A powerful waist and abdomen can reduce the pressure on the spine. Action: Lie on your face with your arms spread out in line with your shoulders. Forehead touches the ground. Inhale, slowly lift your head, hands, and feet off the ground, still, and breathe naturally for 2 to 5 breaths depending on your own situation. Exhale while slowly flattening your body in a controlled manner. Relax your back and body muscles and adjust your breathing. Repeat the exercise 3 times.

Function of pushing posture 1: Stretch the spine, strengthen the support of the abdominal external oblique muscles, and reduce back pressure. Action: Touch the ground with both knees, stretch your left foot to the left, and hold your hands in front of you. Inhale slowly, raise your hands with your palms facing up. Exhale while tilting your body to the left, facing back towards the sky, and looking up. Stretch the abdominal external oblique muscles as much as possible. Still. Breathe naturally 5 times. Return to a frontal posture with palm up. Then exhale while tilting to the right. Do left and right interactions 3 times.

Function of Press Position 2: Massage shoulders and correct hunchback. At the same time, strengthen the muscles around the stomach and promote gastric function. Action: Kneel in a correct sitting position, holding hands in front of you. Inhale slowly, raise your hands, palm up, and push towards the sky to stretch your armpits as much as possible. Exhale, tilt your hands backwards, and push your chest forward. Still. Breathe naturally 5 times. Inhale, return to the upward push state, still, and breathe naturally 5 times. Repeat 3 times.

Internship Editor: Tong Wenchong