Poke the blue words on it and pay attention to us! Practicing yoga, we often hear teachers say: to have the concept of extending the spine, extending the spine actually has one of the most important benefits, which is to nourish the intervertebral disc and maintain the health of the spine, which will benefit you all your life! Intervertebral disc is located between the vertebral body and vertebral body, rich in water, the main function is to participate in the body buffer shock absorption, nourish the spine
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But modern people because of sedentary give intervertebral disc extension space is limited, long-term compression intervertebral disc (as shown in the figure below), this will greatly compress the water in the intervertebral disc, long-term past, it is easy to cause lumbar disc herniation! Today, Xiaobian shares a set of spine maintenance sequence, which can fully extend the spine and nourish the intervertebral disc
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We must collect it! 1
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Kneel on both knees in the Dabai pose, with the buttocks falling back on the heels to enter the Dabai pose, and stay for 1-2 minutes
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2
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Enter the Maoniu pose from the Dabai pose to exhale in the Maoniu pose, retract the abdomen, lower the head and arch the back to inhale, retract the abdomen and raise the head to extend the spine for 10-12 times
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3
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Enter the snake pose from the Maoniu pose to the snake pose or the upper dog pose to inhale in the snake pose, extend the spine, tighten the core, and support the ground with both hands and elbows, lift the chest off the ground or enter the upper dog pose, and stop Keep 5-8 breaths 4, lower dog move from upper dog to lower dog, stay 5-8 breaths 5 in lower dog, stand and bend forward from lower dog to stand and bend forward, walk to the middle of both hands with small steps, pay attention to the slight bending of knees, hold elbows and stay 3-5 breaths 6, draw back from standing and bend forward, kneel back with both knees, and enter the vertical ground of thigh in needle lead, and tighten the right hand Pass through the left armpit, bend the left elbow to stay for 5-8 breaths, change to the other side for 7 breaths, sit and stand on the cushion, straighten the legs forward, bend the left knee to the outside of the right thigh, bend the right knee to the heel close to the left hip, inhale, put the right hand to the outside of the left thigh, extend the spine, exhale and turn to the left, stay for 8-10 breaths, change to the other side for 8 breaths, exhaust supine position, bend the legs Close to the abdomen, hands around the front of the leg, the core tighten shoulders relax, stay 1-2 minutes 9, the bridge from the exhaust type exit, into the bridge, pay attention to the knee vertical, heel to keep the core, gluteal muscle tighten, stay 8-10 breathing 10, supine twist supine, enter the crocodile twist, right leg in the upper, left leg in the lower, stay 1-2 minutes, left and right leg exchange, in order to good health, spine maintenance can not be less! Be sure to extend your spine! Let’s go when we’ve finished watching 👍。
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