1 minutes a day practicing yoga back hurt the

Iceberg style

This action can be extended throughout the spine and back muscles relax.

1, upper body straight, sit down cross-legged.

2, suction 3 seconds, while the left arm straight, palm up, from the side swarmed, directly overhead.

3, breath 3 seconds, rotated 90 degrees to the right upper body hold their breath after 6 seconds. Then inhale for 3 seconds, upper body back in situ.

4, breath two seconds, palm down, put his arm from the top of the head to the body on both sides.

Note: There is a serious heart problems who can not do this action.

Hand-type uplift

This action can eliminate the rigid shoulders and upper back feel.

1, the merger feet standing, or separate half-feet wide, his hands cross in front of the body, relax the body.

2, suction 3 seconds Raise up too much and to keep their hands folded.Head slightly thrown back, hands to the point of view, and stopped 6 seconds. (Not required by law to hold one's breath).

3, with open arms to shoulder high, and stopped 6 seconds.

4, suction 3 seconds to restore the posture of hands and cross too far, stop 3 seconds.

5, breath 3 seconds to lay down their arms restored to the starting position. Repeat 5 times.

Hare Type

This movement can stretch the back muscles, pull the various spinal joints, to be space, reduce the pressure on the spine.

1, calf and thigh 90 degrees knelt, upper body upright, at the same time upward Gaotai suction arms, and then forward bending, hip, arms and head and trunk maintain a straight line until your hands can ping placed on the ground, his forehead touching the floor.

2, a few seconds forehead Wei Tai, and maintain a few minutes.

3, and then slowly inhale, straighten the upper body, be restored to the starting position.

Cat stretch-type

This posture helps to improve the flexibility of the neck and spine.

1, calf and thigh 90 degrees down to his knees, the upper anterior arch and parallel to the ground, his hands vertically enough to the ground, raised his hand after a straight, and shoulder high.

2, suction, try to rise up, straighten the spine.

3, try to complete expansion of the abdomen, the maximum inhaled into the lungs in sufficient quantity of air, hold your breath for 6 seconds.

4, breath, bow their heads (not too low), up Gongqi body, stretch the spine and maintain six seconds.