In life, our activities often involve bending forward, such as working at the desk, driving, etc.
These positions stretch the back of the spine, but we rarely move in the opposite direction, so it is necessary to extend the spine in an inward depression.
The practice of backward bending posture can stretch the front of the spine and make the blood circulation smoother.
Because it can circulate the blood through the whole body, the chest expansion in the backward bending posture can strengthen the lungs and make the breathing deeper.
Today, let’s take stock of the common backward bending posture in yoga.
You can choose a suitable backward bending posture and integrate it into the regular practice.
1.
Camel pose this pose is called camel pose because it imitates the image of the camel through the concave spine.
This posture stretches and improves the whole spine, which can improve the round shoulder hunchback.
Kneel and stand with the feet on the ground, the toes pointing to the rear, and the palms on the hips.
Gently push the thighs forward, bend the upper body backward, squeeze the spine into the body, bend the back as much as possible, tilt back the head, expand the chest, stretch your arms from the shoulders, and grasp the soles of your feet with both hands.
If you can put your palms flat on the soles of your feet for 10-15 seconds, and breathe normally.
Key points: stretch the thighs upward, retract the hips, move the sacrum forward to extend the thighs, hips, expand the chest ribs, retract the shoulder blades, lift the chest, start from the upper edge of the sternum, raise the head, press the lower legs to the floor, press the hands to the soles of the feet, press the spine to the body, lift the spine and extend it, so that the body forms a good arch.
2.
Upper dog urdhvamukhasvanasvana means dog.
While raising the head, this posture is named after the model stretched dog posture.
This posture is very beneficial to patients with lumbar disc herniation or bulging, low back pain and sciatica.
The blood in the pelvis is better circulated, thus promoting the health of the pelvis.
Lie on your stomach with your feet 20-25cm apart, your toes pointing back, your knees straightened, your palms placed on the floor next to your ribs, your fingers extended, your chin stretched forward as far as possible, inhaled, raised your head and upper body, put the weight of your body on your palms, press your hands down, lift your thighs off the ground, raise your upper body as far as possible, tilt your head back, look at the ceiling, and keep your posture for 15-25 seconds.
Key points of normal breathing: clamp your hips, press the inner side of your thighs towards your hips, By lifting the sternum to expand the chest, expand the ribs, especially those near the armpits.
Don’t squeeze the ribs with your hands.
Tighten the knees and lower legs.
3.
Bow pose this one-piece pose imitates the appearance of an open bow.
The whole body bends and holds it with both arms, like a tight string bow.
This posture makes the spine elastic and improves the abdominal organs.
Lie on your stomach with your legs together, your toes pointing back, your big toes, heels, knees and legs together, your upper arms close to your side, exhale, bend your knees, pull your feet to your hips, slightly raise your head and chest, leave the ground, hold your ankles with both hands, exhale, lift your legs and thighs so that the knee cover also leaves the ground, lift your head and chest, hold your ankles tightly, straighten your arms, and bend your neck back, Raise your chin and keep your posture for 15-20 seconds.
Key points: your ribs and thighs can’t touch the ground.
Do not press on the pubis, press the area near the abdomen to the ground and increase the arch formed by both arms and legs.
4.
The position of wheel is the inverted form of bow, with both hands and feet on the ground and the body forming an arch.
This one-piece can improve the spine, maintain the softness and sensitivity of the body, give the body vitality and energy, and make the body feel light.
Lie on your back, bend your legs, put your hands on your side, bend your elbows, turn your wrists, put your palms on the floor near your shoulders, point your fingers to your feet, exhale, lift your back and hips, lift your chest, land on your head, press your hands and feet on the ground, lift your head, retract your spine and waist, straighten your arms to form a complete arch, look back, look at the ground, tighten your hips and stretch your abdominal organs, The whole body forms a complete arch for 5-10 seconds.
Breathing will be rapid at the beginning.
With the deepening of practice, breathing will gradually become normal.
Key points: press your palms and soles of your feet on the ground, pull the back of your thighs towards your hips, tighten your gluteal muscles, retract your knees and lift your thighs up, tighten your biceps by retracting your elbows, keep your arms straight, lift your chest well, retract your shoulder blades, and expand your chest and ribs.
5.
Straight stick pose with feet retracted.
In this pose, the feet, hands and head are supported on the ground, and the body is arched.
This is a greeting ceremony for yoga practitioners.
The chest expansion of this pose gives us a sense of happiness and joy.
Lie on your back, bend your legs, put your hands on your side, bend your elbows, turn your wrists, put your palms on the floor near your shoulders, exhale, lift your hips and back, put your head on the ground, lift your right arm, put your right hand behind your head, keep your elbow joint and forearm on the ground, then lift your left arm, put it behind your head in the same way, cross your hands, fingers, forearms, press it on the ground, lift your hips, and stretch your legs in turn, Keep posture for 30-60 seconds key points: maintain the stability of both hands, elbows and forearms on the ground, expand the chest, tighten the hip muscles, and maintain the adduction of the spine and sacrum…
