Yoga Exercise: Snake-like Advanced

This set of postures can help you lift the back of the acid-trapped back muscles strong and to protect the physical location of the spine to prevent the improper posture of the lumbar spine caused by diseases, prevention of lower back pain.

But insisted is the only remedy!

Starting from the Sphinx (Sphinx-style sphinx)

From this group began to practice after the preliminary bending - sphinx posture (Sphinx-style).

Action: prone, suction, will put the shoulder under the elbow, forehead touch the ground. Breath, slowly lift the trunk after a moderate bend.

Maintain the thigh parallel to each other, so that strong muscles up and stretch his legs felt behind the big toe to the wall near. Lateral muscles of the thigh to the floor the direction of rotation, which can allow you to keep the sacrum in the expanded position (inverted triangle at the bottom of the spine bones) and to extend the lower back open, to ensure that the pressure brought about after the bend will not bring to injuries (lumbar spine from the Ministry of squeezing --- translator note). The leg muscles wake up,Continuous extension of time to adjust to make it active and strong, along with a relaxed tongue, eyes and consciousness, so that they are passive.

Next, using the heel of the process of sacrum point to the right place to find the pelvis. Note: If over-tighten the buttocks will also tighten the lower back, which leads to danger. (Ie, contraction and relaxation to find a good balance between the - translators note) At last, through the adjustment of the abdomen to create a solid foundation. Focus on your lower abdomen - above the pubic symphysis below the navel. Will pull up the abdomen off the ground up with the feelingTo present as a dome-shaped abdomen. This is a very delicate process, there is no inhalation the abdomen, variable tight and rigid and rigid (abdominal muscle contraction but is not a stretch at this point, while the top side of the whole body is stretched, in the course of this elongated driven unfolding of the spine). This brought the state of the abdomen to better support the body and evenly distributed power, so that even after the bending of the arc tends to smooth, calm the next wake-up call back on the back.

5-10 times to keep breathing, and then slowly began to put your body from the abdomen to the ground. Head turned to one side with every breath to relax,Sense of the whole back had been carried out.

Further in-depth: low Cobra

Cobra low, slightly curved posture, after a further (see chart). Prone position, the chest will be placed on both sides of the palm towards the ground, hand fingertip placed just under the shoulder edge. Elbows set their eyes on the body. Solid ground with their hands pressed to the ground and began to gently lift the chest after the bend. Spinal muscles on both sides should be extended to maintain active status, this practice will make back the strength and flexibility have been a good workout.

Keep elbows set their eyes on side of the body involved and active in the shoulder blade upward through the back. Now on both sides, from top to bottom expansion of the chest, the heart of up to bring forward. Imagine your chest is a side fan, this fan is being propped breeze. When you inhale, this sails hoisted start Qing Wu flying. To further strengthen the support arm strength, expand the palm of your hand fragmentation of effort, so that breathing the air filled up your chest so that it reveals the contours of the natural plump.

At the same time maintaining a high degree of thorax, shoulders sink away from the ears. When adjusting the shoulder to avoid the impact has been lifted in the chest,At this point should be relatively fixed location of the chest to prevent a significant adjustment. Next slide further down the shoulders, so that his neck started feeling stretched, arm anchor point should be the same as the underground, very solid. Moving up through the bottom of the skull away from the shoulder to continue to strengthen the neck stretching movements. So that the head right in the chest, the top of the vertical is more conducive than the prominent chin started to move the entire back.

Ready at the end of the elongated state to keep the body gracefully down your body slowly. Relax and feel your breath, so breathe to reach all corners of the body to fully relieve all the tension.

Curled into: complete cobra

If you decide to start practicing full cobra posture, depending on your physical condition and exercise experience to select the appropriate level is very important.

After gradually stretching the arm to further deepen the extent of bending so that the whole back from the side view showing a graceful symmetry of the arc, in this process should pay particular attention to the power evenly distributed, so that the upper back, middle back and lower back are actively involved in the stretch, and After the bending process,10 million under the back to avoid excessive concentration of force resulting in extrusion of the lumbar spine. Do not underestimate the straight arm, this one little trick yo! This process makes you really feel for the whole back mobility.

She began to practice: The palm of the hand placed on the ground on both sides of the body, hands and chest on both sides of the middle fingertip in a line, that cobra posture than the low hand position a little more close to the buttocks. The same as before, actively stretched his legs, sacrum point to heel direction, the abdomen closed up slightly inward. After pressing through the hands and slowly roll up to the ground from the body into the full cobra style,The scapula upward pull back the central, relax the shoulders away from ears.

Gradual start when the whole spine, upper back are also involved in the whole post when bending forward expand the chest, if the feeling of the body can withstand further straight arm, otherwise remain in place. To keep the arm close to your body on both sides to continue to send forces to play a strong supporting role, this time in a stable basis, started to bring up the chest, between the chest and abdomen to create a broader space.

Now you can understand that someone else has to give you describe the feeling of pleasant do? Carefully to understand the whole movement process,Continuously adjust the body parts, by adjusting the observed movement of the body in what state would make the whole process more consistent, comfortable? In this post-bending in a more in-depth you can maintain the unity of upper and lower body coordination do? Remember, after the size of the degree of bending is not the most important.

After breathing in 5 to 10 times, slowly relax back to the ground. When you rest fully relax, breathing awareness can be focused on the back, as if you are breathing in depth there, with the relaxation to observe the rhythm of breathing while thinking was relaxed.