Yoga helps you "meditate"

The 5 recommended postures here will help maintain your body, relieve back pain, correct posture, and improve your breathing, soothe the nervous system, and promote blood circulation. Special effect.

1. Chair prayer

Function: Stretch shoulders and back, which has the effect of relieving tension in shoulders and arms.

Method: Separate your feet as wide as your hips, bend your arms and elbows, place them on the back of the chair, and open your palms. Your head is in line with your back, feeling your shoulders stretching and your ribs relaxing. After holding for 10 breaths, place your palms on your shoulder blades and point your hands at your tailbone. Hold for several breaths and slowly restore.

2. Trikonasana

Function: Stretch the left and right waist areas.

Method: Stand with your feet apart, your right foot is close to the legs of the chair, your left foot is rotated internally at 15 degrees, your right hand supports the chair surface, and your left hand stretches outward and upward to make your hands in a line, and your head, neck, back, and buttocks are on the same plane. Imagine your abdomen radiating energy outward, expanding the entire back sector as you breathe, and feeling your spine lengthen. Make sure your head is in the center position. After holding for 5-10 breaths, slowly relax and restore, change sides before doing it.

3. Soldier on Chair II

Effect: Enhance leg strength and flexibility, increase endurance and confidence.

Method: Press the right leg tightly against the chair surface, straighten the left leg backward as much as possible, and keep the upper body upright. Raise your arms back and forth to be parallel to the ground, stand upright, and lower your shoulders. Look at your right index finger and feel the energy radiating to your fingers. Focus on your chest and feel your lungs expand.

4. Chair upper shoulder extension

Function: Enhance leg strength, stretch your back, and expand your chest and shoulders.

Method: Put your right thigh on the chair surface and stretch your left leg back into a lateral lunge shape. Bend your right arm and place your elbow on your right thigh, stretch your left arm upward as much as possible against your ears, look at the ceiling, keep your head, neck, shoulders, back, arms, hips, and heels in line. After holding for 10 breaths, relax and restore. Switch sides and do it.

5. Front Stretch

Effect: Enhance the stretching force of the posterior muscles of the gluteal and thigh and relax the back. It has a calming effect.

Method: Facing the chair, stand with your legs separated back and forth, with your right foot in front of you close to the chair, hold your hands on the back of the chair, and keep your left toe facing your right heel as much as possible. Inhale, chest your chest out, stretch your back with your head between your arms, exhale, tilt your pelvis forward and press it towards the base of your thighs, hold for 10 breaths, and then relax and restore.

Intern Editor: Tong Wenchong