Over the past few years, I have done physical evaluations for many people who want to practice yoga, and found that 80% of them often have a hunched back with their chests and neck, accompanied by shoulder and neck pain. This will not only lead to sub-health, but also affect your posture and image problems.
Today's 10 simple basic yoga asanas
are very suitable for people with hunched back, simple and easy to do, and it
is recommended to collect them and practice often.
Activates the spine and softens the
skin in front and back of the torso.
Inhale and stretch, exhale and arch
your back.
5 groups dynamic, one group static holding.
2. (Tadasana) Ferris Wheel Type
Ten fingers interlocked, palms up.
Spread your armpits and lift your
ribcage up.
Leave on for 15-20 seconds each time.
3. (Bandhakonasana) Scoliosis Streching
Feel the stretch of your lower back
and arms.
Open the front of the ribcage and do
not latch onto the chest.
Hold for 10 breaths on each
side.
4. (Matsyasana) Chest Opening on your Back
Close your eyes and breathe naturally.
Feel the anterior side of the ribcage
open up sufficiently.
Hold static for 30 seconds to 1
minute.
Open the front of your ribcage and
tighten your back muscles.
Do not tilt your head too much to
avoid pressure on your cervical spine.
Hold for 10 seconds each time and do
this three times in a row.
6. (Adho Mukha Savanasana) Downward Facing Dog
The large arm is externally rotated
to give more space to the head and neck.
The armpits are extended, and the
back is extended.
Hold for 5 breaths at a time.
7. (Gomukhasana) Beef Noodle Style
Clasp your hands behind your back,
sink your shoulders and adduct your shoulder blades.
Be careful to keep your body centered
and not leaning to one side.
Hold on each side for 15 seconds.
8. (Setubandhasana) Bridge Pose
Arms are retracted and shoulders are
sunk to the ground.
Dynamic 5 times, static hold for 10
seconds at a time.
9. (Adho Mukha Sukhasana) Sit Cross-Legged and Bend Forward
Stretch the torso and arms
sufficiently.
Fold the concave dorsiflexion hip
forward and downward, keeping the buttocks off the ground.
Hold static for 15 seconds.
10. (Dvikonasana) Double-angled
Relax your head and neck, tighten
your back, and keep your hands close to the floor.
Hold for 10 breaths.
Body posture is with us all our lives, especially
the things that women are very concerned about, hurry up and check whether you
have a hunched back with a chest! I hope everyone has a beautiful and elegant
body as soon as possible. for more concern connect with YogIntra.