The exposed part needs lines to be perfect

Our bare backs have always been pampered by civilization. Summer is an opportunity we cannot miss. The back seems like an undefended area. Stress and fatigue are exposed to others through the back, and sometimes a "out-of-shape" back is a precursor to certain diseases. Yoga "back stretching pose" can help us "rectify" the back lines and release stress.

Practice time: You can practice on an empty stomach. When practicing, you should wear a vest or loose clothing that allows your shoulders and back to be fully stretched.

What should you pay attention to when practicing the "Push Posture"?

Be "gentle" with your body and don't compare your flexibility with other practitioners around you. The correct posture should be safe and effective.

There are two points to keep in mind when practicing:

Try to stretch your back and spine as much as possible in the pressing position, and do not bend your elbows as you raise your hands.

When performing the sideways lean exercise (leaning to the left or right) in the push-up position (1), do not bend forward, but lean to the side.

Posture strengthening effect: Strengthens the spine and increases the strength of the waist and abdomen (a strong waist and abdomen can reduce the pressure on the spine). Action: Lie prone with your arms outstretched in line with your shoulders. Forehead touches the ground. Inhale, slowly lift your head, hands, and feet off the ground, stay still, and breathe naturally (2 to 5 breaths depending on your situation). Exhale while slowly lowering your body under control. Relax your back and body muscles and adjust your breathing. Repeat the exercise 3 times.

Release Yoga to straighten the bare back

The function of the push-up posture: stretch the spine, strengthen the support of the external oblique muscles of the abdomen, and reduce back pressure. Action: Kneel on both knees, extend your left foot to the left, and clasp your hands in front of you. Inhale slowly and raise your hands with your palms facing up. Exhale as you lean your body to the left, facing up, and look upward. Stretch your external obliques as much as possible. still. Breathe naturally for 5 times. Return to a front-facing position with your palms facing up. Then exhale while leaning toward the right side. Do this 3 times alternately.

Push-up posture (2) Function: Massage the shoulders and correct hunchback. At the same time, it strengthens the muscles around the stomach and promotes gastric function. Action: Sit upright on your knees with your hands clasped in front of you. Inhale slowly, raise your hands with your palms facing up, and push them toward the sky (stretch your armpits as much as possible). Exhale, lean your arms back and push your chest forward. still. Breathe naturally for 5 times. Inhale, return to the upward press position, remain still, and breathe naturally for 5 times. Repeat 3 times.