The back is so beautiful, the face must be more delicate

These back poses can help prevent back pain and discomfort, eliminate back fat, and keep your back tight and healthy.

Cat Variations

This pose can relieve stiffness in the back and hips, especially relieving pressure on the spine.

Do cat pose first:

1. Kneel on all fours with your knees slightly apart; tighten your buttocks, straighten your thighs, and keep them perpendicular to the ground; stretch your arms to support the ground, perpendicular to the ground;

2. Inhale, slowly lift your pelvis, press your waist down, and make your back spine curved; let your shoulders droop to facilitate the stretching of your spine; slowly lift your head, look diagonally upward, don't lift your head too high, and hold for 3 to 5 breaths;

3. Exhale, tighten your abdomen, slowly arch your back upward, move your face downward, look at the position of your thighs, feel the stretch of your back, and hold for 3 to 5 breaths.

Then the baby pose:

1. With your knees on the ground and your big toes touching, sit on your heels and spread your knees hip-width apart.

2. Exhale and lean your torso forward onto your thighs.

3. Keep your forehead against the ground. Stretch your arms and let your shoulders relax and drop naturally.

4. This is a resting posture and you can stay in this posture for 30 seconds or even several minutes. Yoga beginners can even use this pose to experience deep forward bends, relaxing their upper body on their thighs and staying in this pose for 1-3 minutes.

Repeat cat pose + child pose 6 times.

Bridge

Stretching the chest, neck and spine calms the mind, helps relieve stress and mild depression, reduces anxiety, fatigue, back pain, headaches and insomnia, and relieves menstrual irregularities.

1. Lie on your back. If necessary, place a folded blanket under your shoulders to protect your neck. Bend your knees and place your feet on the ground close to your hips, keeping your feet and knees parallel and as wide as your hips; stretch your arms straight and place them on the ground close to your sides, with your palms facing the ground;

2. Exhale, press your feet and arms to the ground, lift your hips off the ground, interlock your hands under your body, stretch your arms and keep them close to the ground, and bring your shoulders inward as close as possible;

3. Raise your hips so that they are parallel to the ground, your knees to your ankles are perpendicular to the ground, and then move your body's center of gravity toward your shoulders.

4. Push your sternum as close to your chin as possible, maintain this position for 30-60 seconds, exhale, slowly release your hands and lower your body back to the ground.

As you exhale, contract your abdominal muscles and slowly lower your spine. Repeat 6 times.

Leg extension

Strengthens the hamstrings and exercises the buttocks muscles.

1. Lie flat on your back with your knees bent and your feet on the mat, and take three deep breaths;

2. Exhale, hug your left knee to your chest with both arms; inhale, straighten your left leg, making it perpendicular to your hips;

3. Exhale and hug your thighs. Do three cycles.

4. While your legs are straight, try rotating your ankles 4 times. Repeat on the other side.

Supine Butterfly

Tones the hips, pelvis and inner thigh muscles.

1. Lie on your back, place the soles of your feet together, open your knees to both sides, and inhale;

2. Exhale slowly, keep the soles of your feet facing each other, slowly bring your knees together, and finally stick them together. Feel the squeeze on the inner thigh muscles and buttocks muscles. Repeat 6 times.

When you have done more than 6 times, combine the two movements and do them again.

Cobra Leg Raise

Exercise the muscles around the back and pelvis to help the spine regain flexibility.

1. Lie prone with your forehead on the ground, your arms at your sides, your palms facing up, and your feet and legs together;

2. Place your hands on the ground in front of your chest, with your fingers facing each other, and contract your hips and thighs;

3. Exhale completely, and when you inhale, slowly lift your head and chest, lifting your spine segment by segment. First, use the strength of your back rather than your arms to lift, and then press your hands down to continue lifting, but only lift to a comfortable height, with your elbows slightly bent. Keep your belly button as close to the ground as possible. Look forward and breathe naturally;

4. At the same time, lift your right leg up and make sure your pelvis does not move. Hold for about 10 seconds and then switch to the other side.

Do 6 complete cycles, alternating between sides, and try to raise your legs higher each time than the last time.