Daily back yoga sculpture charming back lines (Photo)

1: Half Lotus Spine Torsion

1. Sit and stand with your legs straight forward, bend your left leg and place it on your right thigh with your feet facing up.

2. Exhale, stretch your left arm forward, grab the toes of your right foot with your left hand, turn your upper body to the right, retract your right arm to your back, and put your right hand around the left side of your waist.

3. Inhale, then exhale, while turning your head and upper body to the right as much as possible, breathing naturally for 20 seconds, and changing to the other side.

2: Triangle rotating type

1. Stand naturally with your feet wide apart; breathe deeply, raise your arms parallel to the ground, straighten your knees, turn your right foot 90 degrees to the right, and turn your left foot 60 degrees.

2. Exhale, turn your upper body to the left, bend your trunk downward, and place your right hand between your feet; your right arm is in a vertical line with your left arm, and look at the fingertips of your left hand with your eyes.

3. Stretch your shoulders and shoulder blades for 10 to 30 seconds; inhale, retract your hands first, then retract your torso, and finally retract your feet. Then change direction.

Efficacy: Enhance the stretch of the spine, relieve neurodepression, and enhance digestive function. (Note: Don't bend your back.)

3: Cat hunched posture

1. Kneel, lift your hips, kneel on your knees, lower your waist, and support the ground with your hands at shoulder width.

2. Inhale, lift your head, collapse your waist, collapse your back, and tilt your hips upward. Hold for 5 to 10 seconds.

3. Exhale, bow your head, arch your spine, and hold for 5 to 10 seconds.

Efficacy: Softens the neck, shoulders, back, and waist spine; nourishes women's reproductive system, relieves dysmenorrhea, corrects leucorrhea and irregular menstruation; facilitates uterine replacement and postpartum recovery; promotes digestion; improves blood circulation; eliminates excess abdominal fat.

Four: Fish Style

1. Lie flat with your legs straight together.

2. Inhale, arch your back, lift your torso off the ground, lift your chest up, lift your head up, and gently press the top of your head against the ground.

3. Stretch your arms straight together, and lift your feet off the ground at the same time.

Efficacy: Relax the hip joint and stimulate the secretion of endocrine glands; eliminate abdominal diseases, which people with constipation should drink three cups of water before doing; adjust the thyroid and pituitary gland to promote normal body development; correct humpback, irregular menstruation, hemorrhoids, and eliminate tension.

5: Side corner extension

1. Stand with your feet open by 90 centimeters and breathe in, extend your hands to the sides,

Exhale; open your right foot outward 90 degrees, retract your left foot 30 degrees, exhale, bend your right knee, make your thighs parallel to the ground, and straighten your left knee.

2. Lower your right arm along the inside of your right leg and place your hands on the ground inside of your feet. Turn your face upward, stretch your left arm forward to the side of your head, and put your upper arm on your temple.

3. Hold for 30 to 60 seconds, breathe steadily, inhale, stand up, and repeat on the other side.

Efficacy: Supply nourishes the spine and spinal nerves, and increases the blood supply to the back and spinal nerves through twisting posture. It can also relieve arthritis pain and sciatica; strengthen and nourish the ankles, calves, knees, and thighs; and reduce waist fat.

6: Cobra Twist

1. Lie flat on the floor with both palms flat on the floor on both sides of your chest.

2. Inhale, stretch your arms and lift your body until your arms are fully stretched.

3 Exhale. Turn your head to the right and look at your heels.

Inhale reduction, inhale reduction in the opposite direction of exhalation

Exhale and let it down slowly

Efficacy: Enhance the elasticity and flexibility of the spine, especially the upper and middle parts of the back. Increase blood circulation to the spine and spinal nerves, and stretch neck and shoulder muscles. It is also particularly beneficial to the intestines and abdominal organs.

7: Simplified spine twist

1. Sit and stand with your legs straight; place your hands flat on the ground, slightly behind your hips, with your fingers outward, move your left hand over your legs and place it in front of your right hand.

2. Place your left foot on the outside of your right knee, stretch your right palm further behind your back, inhale, and turn your head to the right as much as possible to twist your spine.

3. Exhale and turn the trunk back into place; change the other side.

Efficacy: Softens the spine and relieves pain in the neck, back, waist and hips; relaxes the shoulder joints and increases the range of motion; nourishes and strengthens the abdominal organs, promoting digestion.

Eight: Shoulder stand

1. Lie on your back, legs together, hands to your sides, palms down.

2. Inhale and lift your legs perpendicular to the ground.

3. Exhale, lift your hips, hold your upper body with both hands and support it on your back. The upper body and lower limbs are finally perpendicular to the ground, support your waist and back with both hands, and press your chin against the sternum. Keep breathing normally.

(Thyroid gland, liver and spleen enlargement, patients with hypertension, heart disease, should not practice. Not during menstruation.)

Efficacy: Nourishes legs, spine, neck, abdomen and female reproductive organs. The brain gets more blood supply, dispelling psychological barriers, and helping relieve asthma and bronchitis.