Yoga 10 strokes plastic healthy spine

Supporting the human spine is the "anchor" for a long time posture is not correct, make the spine Shouli Bu uniform, causing distortion. How to do? Xiao Bian for you today, on the recommendation of 10 yoga moves, so you will rediscover a healthy spine.

1, reversing the position:

Feet together squat, right elbow, left knee from the left side of resisted, the body lowered, clap your hands together. To reverse the rate of greater squat-style, the lower the better. Then his right hand hit the ground, left arm as far as possible on the move, the right rear extension. To maintain this position, to stay three to five breath. And do exercises in the opposite direction.

2, triangle to reverse the side extension type:

Separate legs twice shoulder width, arms and shoulders move side-ping-ping, palm down, left means left, right foot to the inside button. Legs straight, exhale, reverse the body to the left. Posted outside of his left foot on the ground right palm, left arm and right arm extended upward into a straight line, his eyes watching the direction of the left hand fingertips.After two long, deep inhale of breath, right palm from the ground, the body back to the middle, adjust the breath. And do exercises in the opposite direction.

3, triangular lower my eyes, side stretch:

Separate legs twice shoulder width, arms and shoulders move side-ping-ping, palm down. Left refers to left, right foot to the inside button, right leg straight, left leg and lower my eyes to the thigh with the ground level, vertical leg.Breath, the body will be to reverse the right axillary resist lateral left knee, right palm on the ground paste left lateral; sufficient to reverse the back, left arm over the left ear, the eyes look in the left hand fingertips. To maintain this position, after two long, deep breath, inhale, right palm from the ground, the body back to the middle; straight left leg, adjust the breath. And do exercises in the opposite direction.

4, the dog-type:

Face down, legs separated feet affixed, the pairs of hands fingertips to move on the Waist. Inhale, cervical, thoracic, lumbar back up the order lifted. Two clamping arms, buttocks, thighs, knees tighten up off the ground. After two long, deep breath, bend the elbow and relax the body back to the ground.

5, the next dog formula:

Face down, legs separated pairs of hands placed on the Waist fingertips forward. Breath, raise the buttocks, tailbone pointing to the ceiling. Arm straight, head point, the legs straight, heels landing. After five long, deep breathing, the body protrusion and relax the body back to the ground.

6, cat:

Knees knees, thighs perpendicular to the ground. Before the song body, both hands stretched up to the front of the paste to the chest. After keeping two breathing, relax the body back to the ground.

7, cat deformation torsion formula:

Knees kneel down, to separate the thigh perpendicular to the ground. Fu right palm, the left arm below the right arm to wear the right side, left shoulder and left arm will be affixed to the right arm to the top of the stretch, his eyes watching the direction of the right hand fingers. To keep two breathing. And do exercises in the opposite direction.

8, plow:

　　 Lying on a mat, legs up backwards Shen Guo head, toe touch, the hands and try to jack up lower back. Stable posture with both hands interlocking flat on the ground, natural breathing.

9, extrados fish type:

Straight legs, back flat. Breath, elbow to the chest, raise the roof, his head pointed at the ground. Adjust the breathing, the body slowly return to starting point, relax.

10, cheeks affixed to sideways style:

Legs and lower my eyes, will be posted outside right leg, the body lying on a mat, arms flat on the toggle on both sides of the body, shoulders paste, the face turned to the right, paste in the left ear. Its breath. And do exercises in the opposite direction.