People with hunched back are suitable for practicing these 10 Yoga Asanas.

People with hunched back are suitable for practicing these 10 Yoga Asanas.

People with hunched back are suitable for practicing these 10 Yoga Asanas.

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.

1. (Marjariasanas) Cat Pose

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.

5. (Salabhaasana) Locust Pose

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.