The waist is not sore, tired or painful, it is refreshing

For those office workers who often sit at their desks, how can you save your waist and back? Simply practice these 5 yoga poses to help you recover easily.

Dvipada Pitham with raised feet

Effect: Gentle training of back muscles

Stretch the iliopsoas and thigh

Lie on your back on a mat with your arms extended forward along your sides. Bend your knees and place your feet flat, close to your sitting bones as comfortably as possible.

Inhale, engage your abdominal muscles, press your feet down, lift your hips, and lift your spine off the ground section by section. Exhale and step back to the front step, lowering your spine in a semi-arc back to the ground. Repeat five times.

Apanasana (Knee to Chest Pose)

Effect: Open the iliopsoas muscle

Stretching the lower back

Lie on your back. Straighten your left knee, bend your right knee, and hug your right knee with both hands; exhale, pull your navel inward, bend your elbows, and pull your right knee toward your abdomen. Return your body to its original position as you inhale. Repeat four times.

Then, bend your left knee and extend your right leg, and repeat four times. Next, bend your knees and hold them with your hands. Exhale, pull your knees toward your abdomen, retract your chin slightly, and push your lower back and sacrum toward the ground. Inhale, return to the starting position, and repeat 4 times.

Supta Baddha Konasana

Effect: Strengthens the inner thigh

Accelerate sacral blood circulation

Bend your knees, bring your feet together, lie on your back on your mat, and bring your feet close to your buttocks; inhale and open your legs outward, keeping your feet together as you extend your knees out. Exhale slowly and deeply, bringing your knees back together, tightening your abdominal muscles, and pushing your lower back down.

Inhale, open your legs again, and bring your knees together between two exhales, pausing briefly halfway before inhaling.

Inhale, separate your knees again, use three exhale intervals to bring your knees together, then lift them up to one-third of the height and stay at two-thirds of the height, then return to the starting position.

Inhale and separate your knees for the last time; take more than 4 breaths to bring your knees together, and lift them up to one-quarter, two-quarters, and three-quarters of the ground respectively; when finished, return to the starting position. Don't worry if your legs are shaking, it's a natural reaction.

Cakravakasana, Red Goose Pose

Effect: Keep the pelvis and lumbar spine healthy

Kneel on all fours; wrists directly under shoulders, knees directly under hipbones: As you inhale, pull the backs of your hands back slightly to move your rib cage away from your navel and stretch your abdomen. Exhale and move your hips back toward your heels while drawing your navel in and arching your lower back.

Bend your elbows, keeping your upper back relatively flat, and lower your rib cage toward your thighs. As you inhale again, return to the starting position, lift your head, and stretch your abdomen. Repeat this step 8 times; keep your movements smooth and your breathing even.

Bhujangasana

Effect: Strengthens the muscles that support the sacrum

Lie facedown with your forearms and palms resting on the mat along either side of your chest. Head turned to one side. Stretch your legs, straighten your toes, and relax your thighs on the ground: inhale, push your hands back slightly, use the strength of your lower back muscles to lift your chest off the ground, turn your head back to the center, and stretch from your sternum. Exhale and lower yourself back to the starting position while turning your head to the opposite side.

Repeat this step. Then spread your legs about 10 cm wide and repeat this step 2 times. Next, open your legs outward to 20 cm and repeat 2 more times.

Finally, increase the length of your legs to 10 to 30 centimeters and complete the last 2 repetitions. Return to the starting position and relax. This set of movements strengthens the gluteal muscles, which helps support the sacrum.