Spine, commonly known as keel, has a healthy back and spine, which can keep people young, more energetic and more energetic.
Today, I recommend a 15 minute Yoga sequence to maintain your spine.
Practice every day to make you younger! The baby kneels and stands on the cushion surface, the legs are close to the hips, the hips are towards the heels, and the arms can use aids to maintain 5-8 breaths anywhere according to their own needs.
The tiger four corner kneeling position is on the cushion surface, the two arms and two thighs are vertical, the cushion surface is lifted, the right leg is backward and upward, the left hand grabs the instep from the outside, and the lower leg is backward and upward to maintain 5-8 breaths.
On the other side, the plank legs are straightened backward, and the front sole is pushed to tighten the core, Keep your body in a straight line into the inclined plate and keep 5-8 breaths.
In Cobra pose, start from the inclined plate, fall your legs on the cushion surface, keep your insteps close to the ground, inhale and extend your spine, exhale, relax your shoulders, straighten your arms, open your chest more, enter Cobra pose and keep 5-8 breaths.
In locust pose, lie prone on the cushion surface, extend your spine backward and upward at the same time, open your chest, and straighten your arms, Keep 5-8 breaths relative to the palm.
In the side plank pose, start from the inclined plank, open the body to the right, straighten the arms upward, straighten the legs, straighten the trunk and hips, and keep the legs in a straight line for 5-8 breaths.
In the camel pose on the other side, kneel and stand on the cushion surface, with the legs open at the same width as the hips, inhale and extend the spine, bend back, put both hands on the heels in turn, and keep 5-8 breaths.
In the dog pose, lie prone on the cushion surface, and exhale with both hands on both sides of the chest, Straighten your legs and arms backward and upward, step down on your heels to maintain 5-8 breaths.
Warrior 1 variant 1 yoga anatomy Yoga dry goods are all in yoga anatomy.
If you like, please pay attention to the opening of your feet slightly larger than one leg, turn your left foot and right foot, turn your hips to the right side, inhale and extend your spine, exhale and bend your right leg downward, lift your heels slightly, straighten your arms upward, and keep your hands together for 5-8 breaths, On the other side, Soldier 1 variant 2 exhales and bends back again, with his hands folded behind, his arms extended and straightened, his chest opened and maintained 5-8 breaths.
On the other side, Soldier III exhales on the basis of Soldier 1, slowly lift his trunk forward and downward, and keep his rear legs up, arms and trunk legs in a straight line for 5-8 breaths.
On the other side, the plate in the front of his body sits on the cushion surface, The trunk is slightly backward, the hands are placed on the back of the body, and the hips are slowly raised upward.
The arms are vertical to the ground, keep 5-8 breaths, bend forward and fold, sit on the cushion surface, keep the legs together, straighten, inhale and extend the spine, exhale forward and downward, keep 5-8 breaths, lie on your back on the cushion surface, punch in with your feet slightly larger than your hips, put your hands on both sides of the body, meditate for 3-5 minutes, breathe and feel your body sink to the ground, so as to make all the tension, thoughts, efforts Plans, setbacks or celebrations follow.
Relax your spine.
If you feel uncomfortable, put a pillow and blanket under your knees to relieve tension.
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