Follow us with the blue letters on it! As the saying goes, “How flexible the spine is, how young a person is.
It can be seen that a flexible spine is important for the body, but modern people who sit for a long time without exercise can easily lead to spinal stiffness, and even lower back pain, affecting normal work and life.
Today, I would like to recommend a yoga sequence that can effectively relax the spine, alleviate back pain, and improve insomnia and relieve stress.
It is recommended to practice before going to bed every night.
01 Downward Dog Pose, with feet as wide apart as hips and hands as wide apart as shoulders.
Inhale with the tiger’s mouth pressed down and slightly bend both knees.
Exhale slowly and extend the back of both legs, with the sitting bones facing up to the ceiling to cooperate with breathing.
Practice 5-8 groups 02: Lie on the back, bend both knees, lift the right leg up with the heel close to the hip, place both hands on the left thigh, hold the back of the left thigh with both hands, exhale with the right knee extended outward, and the thighs pressed towards the abdomen.
Relax the shoulders down and maintain 5-8 breaths, Reverse side exercise 03 Sitting, bending both knees, heel close to buttocks, left foot placed on the outer side of right buttocks, knee pressed to the ground, right foot placed on the outer side of left thigh, buttocks evenly inhaled and raised the arm, side waist extended and exhaled, twisting the body to the left, right hand supported on the back of buttocks, left elbow bent against the outer side of right knee, deepening the twist to maintain 5-8 breaths, restoring, reverse side exercise 04 prone, hands on both sides of the body, fingertips facing forward and elbows pressed to the ground, parallel to each other, Inhale and look up at the front chest, with the shoulder blades retracted, and the back of the foot pressed to maintain 5-8 breaths.
Return to prone position 05.
Lie on the back, straighten the right leg forward, push the heel and pillow towards the far and bend the left knee, use the left foot cover extension band, and grasp the extension band.
Inhale the lower leg upward and vertically, exhale and slowly straighten the knee and shoulders downward to the ground, and move the left hip towards the right foot to maintain 5-8 breaths.
Switch to reverse side practice 06.
Lie on the back, bend both knees, Place your thighs close to your abdomen and wrap your hands around your calves or back of your thighs.
Inhale and extend your sacrum, exhale, and pull your thighs towards your abdomen and shoulders to relax.
Maintain 5-8 breaths.
Lie on your back with your legs straight forward, knees covered with blankets, and feet as wide as your hips.
Gently lift your toes outward and gently lift them away from your hips.
Slowly land your hands towards your heels and place them on both sides of your body.
Fully relax your body with your palms facing up, and gently close your eyes to feel your breath, clearing any distractions, Keep reading for 5-10 minutes until you finish reading and then leave.
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