When many Ga people are just exposed to yoga, their upper back is very tense, stiff and weak, because they seldom practice their back muscles, and because of their posture, they often have a hunchback posture with chest! However, the upper back should not be too soft.
If it is only soft but without strength, the pressure will be concentrated on the shoulder in many poses, which is easy to cause shoulder and back injuries in the past! So the ideal state is: the muscles are flexible and powerful! Today, I recommend a set of yoga sequences for students, specifically for the establishment of upper back strength, and the opening of chest.
Don’t miss it if you love yoga! 1.
Prepare from the worship posture, exhale, tighten the center of gravity of the core, move forward, land on your knees, inhale into the half four pillars, lie on your stomach, first go to the cobra, exhale, tighten the core, and then enter the upper dog style inhale, restore, repeat the practice 8-10 times 2.
Maintain the dolphin style inhale, lie forward with the center of gravity of the body, bend your elbows, and enter the snake style exhale, tighten the core, and restore the dolphin style repeat the practice 8-10 times 3.
Exit from the dolphin style, enter the plate style inhale, Put your right hand on the ground, put your right side into the side plate, exhale, lift your right hip and inhale, restore, repeat for 10-12 times, then switch sides 4, put your hands on the ground, kneel on your knees and enter the quadruped support, exhale, tighten the core, roll your tailbone, inhale when your knees are off the ground, lift your right hand to touch your left shoulder, restore, then touch your left hand to touch your right shoulder, exhale, tighten the core, alternately bend your knees and lift your legs back, alternately lift them left and right, repeat for 10-15 times, 5 times, return to downward dog pose, inhale, and lift your right leg backward to exhale, Tighten the core, enter the single leg slant board inhale, keep the right leg raised, stretch the left hand straight and exhale, restore, repeat 5-8 times, then change sides 6 and exit from the downward dog pose, enter the slant board exhale, tighten the core, bend the elbows half of the core, enter the four columns and knees, inhale, restore, repeat 5-8 times, 7-10, return to the single leg downward dog pose, exhale, tighten the core, bend the knees of the right leg forward, Then the right leg extends to the outside of the left leg to maintain the basis of the previous action.
The right calf bends its knees and winds around the left calf to exhale, tighten the core, the right hip sinks to inhale, the hip lands, the right leg straightens to exhale, tighten the core, the hip pushes the chest upward to open and push the chest upward to inhale, the body turns, the right hand supports the ground to exhale, tighten the core, the hip and chest push the chest upward to inhale, After restoration, actions 7-10 change the source of the content published on the official account of the exercise book on the other side, and the copyright belongs to the original source (those that cannot be verified or whose source is not indicated are all from network collection)..