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Once you drive for more than three hours continuously, your body will protest to you in various ways. Your lumbar spine, cervical spine, sciatic spine, gluteus maximus, and knees will experience varying degrees of fatigue, pain, and stiffness. Human beings are extremely athletic animals in primitive society. Our bodies are destined to need more exercise to maintain healthy functions. Driving for a long time is an "anti-human" behavior from the perspective of human biomechanics.

These 6 yoga poses can be practiced in the car to help you open your tight body, let fresh blood flow throughout the body, nourish your joints and muscles, and drive away your fatigue and pain.

1. Twist-type

During driving, the most tiring part is the back. Twisting yoga poses can gently massage the spine, soothing and releasing back pressure. This pose can be done in the car seat and is very effective.

Place your feet flat on the ground, gently spread your hips apart, let your spine be perpendicular to the seat, then turn your upper body to one side, look out the window at the back, look into the distance, grab the back of the seat with both hands, feel the spine extending upward, and hold it for a few seconds. Of course, you can also do it a little longer. Then do the same action on the other side, repeat 8-10 times each time, and you will feel very comfortable on your back!

2. Lotus posture

When you sit for a long time, your buttocks and inner thighs are under pressure, which will cause discomfort and pain over time. Yoga lotus position can help you relieve the pain.

If your car has a small space but you have long legs, you can adjust the seat spacing before doing this.

Place your right foot on your left thigh close to your groin, then place your left foot on top of your right leg. This pose is somewhat difficult. If you are not flexible enough, you don't have to do the full lotus pose. Just find a comfortable cross-legged sitting position. Then use your hands to gently stroke your knees and thighs until your pain disappears, then switch legs and do it again.

3. "4" type sitting

This pose is especially good for opening up your groin, thighs, and buttocks, and it's also great for sciatica!

Sit in your seat with your feet apart and flat on the chair; then bend your left foot, lift your left foot with your hand, and place your left ankle on your right leg.

If this feels just right, hold the position a little longer; if you get better, you can reach between your legs and grab your right leg with your left hand to get a deeper stretch. Repeat this movement 8 to 10 times, then switch legs.

4. Turn your neck

During a self-driving trip, in order to stay focused, you need to always keep your neck and shoulders tense. Over time, this will cause your neck to ache and even cause cervical spine problems.

Sit upright in your seat, chin toward your chest, and roll your shoulders. Then, relax your shoulders and gently support your head with your hands, letting your right ear lean toward your right shoulder to strengthen the muscle stretch. At the same time, place your fingertips on your left ear and on your left shoulder, using your fingertips to gently stretch in the opposite direction. Hold this position for 8 to 10 reps, then repeat in the opposite direction.

5. Seated Forward Bend

When your back is stiff and painful, try this exercise. The feeling of fully stretching your back couldn’t be better!

Place your feet flat on the floor, hip-width apart. Put your arms on the dashboard (with your car turned off!) to stretch your back; tuck your head into your arms to stretch your neck. You can also press your upper body against your thighs as in the latter movement to stretch more fully. In addition to relaxing your waist and neck, this movement can also stretch your hamstrings. Hold for 10 seconds, or longer if you like.

6. High Leg Raise

This movement can fully relax your legs, relieve swelling in your legs and feet caused by sitting for a long time, and allow blood to flow back to the pelvic cavity, promoting blood circulation in the lower abdomen.

You need to tilt your seat back a bit, place your feet on the side of the dashboard, bend your knees slightly, lean into the seat, and hold for 10 seconds or more.