When I practice simple sitting, my back is always not straight? Is it difficult to keep your back straight when practicing downward dog pose or mountain pose? In fact, many Jia people have these problems.
One of the most important reasons is that the core and back muscles are weak.
As we modern people sit for a long time, the transverse abdominal muscles and deep back muscles are tense and weak, which will make it difficult to keep our back straight! Therefore, the solution to the problem is to strengthen the core and back strength.
This yoga sequence can help you, simple and effective! Action 1 Yamagata preparation, exhale and tighten the core Bend the hip first and then the knee to enter the standing forward bending Inhale and pulse the spine back into standing mountain pose Repeat action 2 for 10-15 times Enter from the mountain pose, exhale and tighten the core Lean forward, bend your hips and knees, and put your hands on your knees Exhale, tighten the core, roll the tailbone, including the chest bow and back Inhale, pelvis forward and spine extended section by section Repeat action 3 for 10-15 times Sit with legs straight forward and knees bent slightly Inhale and put your hands over your knees Exhale, tighten the core and arch the back with the chest Inhale and extend the spine forward section by section Repeat 10-15 times action 4 Maintain the basis of the previous action Inhale, hands straight forward, palms up Exhale, tighten the core, and move the body back slightly Inhale, restore, and repeat 10-15 actions 5 Sit and stand ready, bend your knees and step on the ground Put your hands around the upper tibia of your lower leg With the breath, the body rolls back and forth 10-15 times 6 Supine position with legs straight and lifted up Inhale and move your legs back into plough Exhale, tighten the core, and sit on the ground Enter the big boat pose and repeat action 7 for 10-15 times Withdraw from the previous movement and bend your knees close to your abdomen Roll your body backward, then forward Stand with both legs into standing forward bending, repeat 10-15 times for 8 actions From standing, bend back your legs and enter the inclined plank Exhale, tighten the core, and bend your elbows into the four pillars Inhale, return to the inclined plate and bend forward Repeat action 9 for 8-10 times Exit from the upper one and enter the lower dog pose Exhale, tighten the core, and pulse the spine forward Enter the upper dog pose, exhale, and return to the lower dog pose Repeat this Vinyasa movement 8-10 times Exit from the upper one and enter the magic chair Exhale, tighten your core, and sit your hips back Roll back into the shoulder handstand once Then inhale and return to the magic chair Repeat the exercise for 8-10 times.
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