Which yoga movements can best enhance spinal flexibility?

The fourth Thursday of November every year is the traditional American Thanksgiving. In the eyes of Americans, Thanksgiving is second only to Christmas in importance. But with the intersection of cultures, Thanksgiving is not just for Americans, it has become a worldwide holiday. Because gratitude is a way of singing life and a positive philosophy of life. For those who love life, this is a day to express gratitude to relatives, friends and loved ones.

Perhaps from early in the morning, you have started to prepare a hearty breakfast for your family, warm winter clothes for your parents, surprises for your loved ones, and small gifts for your colleagues. However, in the end, it seemed that I forgot to prepare a gift for myself.

So this year’s Thanksgiving, no matter whether it has passed or not, please accept the gift that the editor has prepared for you and practice the following set of postures so that you can love yourself~

1 Variation of the toe style

Some friends wear high heels for a day because of work. After returning home from work, they often feel that their feet are sore and their ankles are sore. At this time, the toe style is often the best choice Your choice. It allows you to move your knee joints and ankles, which is a good auxiliary effect in the treatment of arthritis. It can also strengthen the strength of your ankles, soles and toes, so that you can get a good release from the fatigue of the day. This action is difficult and can be practiced with the help of auxiliary objects.

Practice notes: Stand upright, bend one leg and place the instep of the foot on the upper thigh of the other leg; Squat down, slowly stand on tiptoes, and place the buttocks on the heels. If necessary, place the heels on yoga blocks Assistance: Put your hands together in front of your chest, cross your legs between your big and small arms, adjust your breathing to maintain balance, and stagger your legs.

2. Half Camel Pose

Half Camel Pose is not as intense as the Full Camel Pose and is suitable for beginners. Once you are familiar with it, you can try the Full Camel Pose. Half camel can help practitioners stretch the pelvis, open the shoulders, adjust the shoulders and neck to maintain an elegant shape, stretch the abdomen, burn excess abdominal fat, and flex the spine, enhance the strength of the spine, allowing us to stay active at all times and relieve physical pain Feeling of exhaustion.

Practice notes: Kneel and stand with your knees shoulder-width apart, and keep your upper body straight; open and close your hands and fingers and place them in front of your chest, with your eyes looking forward; lean your upper body back, keeping your thighs perpendicular to the ground, and your spine Bend back until your shoulders are level with your hips and breathe evenly.

3. Sitting in the lotus position

Sitting in the lotus position is a very relaxing posture. Practitioners can also use this sitting posture when sitting at home. It helps to relieve pain. It is a very basic pose that reduces pressure on the knee and ankle joints, enhances the flexibility of the hip and thigh ligaments of the lower limbs, helps blood circulation in the lower limbs, relaxes the body, and relieves physical and mental stress.

Practice notes: Sit down with your feet and calves bent, the heel of your left foot close to the perineum, and the sole of your foot close to the thigh of your right foot; place your right foot in front of your left foot, with the instep of your foot touching the ground, and the heels of both feet Keep your upper body upright, palms down, and rest naturally on your knees.