Slow motion and slow breathing make beauty last longer

Sitting for a long time puts pressure on your cervical spine and pelvis. Yoga teachers say that there are two parts of the body that are of paramount importance - the spine and the pelvis. Because the spine is the energy center of the body, and one end of it is connected to the pelvis. It can be said that the spine affects the pelvis, and the pelvis also restricts the spine, and the two are inseparable. Take some time out of work to relax your body and do some targeted exercises to promote overall health and lasting beauty.

Spinal conditioning

1 Half Lotus Strengthened Back Forward Bend Stretch Seated Pose

How to practice: Sit on the ground, stretch your legs forward and keep your body straight.

Bend your left knee and bring your left foot to half lotus position.

Reach your left arm behind you and grasp your left big toe.

Bring your knees together as closely as possible and reach forward with your right hand to hold your right foot.

Keep your back extended and lengthen your spine forward and upward, and maintain this position.

Exercise benefits: Relieve shoulder muscle soreness; Flex the shoulder and neck joints, promote blood circulation around the spine; Stretch the lower limb joints.

Contraindications: People who are in the acute stage of lower limb joint diseases should not practice this exercise.

2. Tree Pose

How to practice: Stand in the basic mountain pose.

Keep your right foot balanced, lift your left foot, and place the instep of your left foot on the base of your right thigh to form a half lotus pose.

Put your hands together in front of your chest.

Maintain even breathing.

Exhale and slowly lower your arms out to your sides. Repeat the exercise on the other side.

Benefits of exercise: stretch the entire spine, relax the shoulder and neck joints; increase the body and mind's ability to concentrate.

3. Peak pose

Exercise method: Kneel down with your thighs perpendicular to the ground, your knees together, and the front of your feet on the ground.

Place your hands on the ground, arms straight and shoulder-width apart.

Inhale, lift your knees off the ground, and stretch your hips back and up until your legs are fully straight and your heels are on the ground.

Keep your shoulders fully extended, your head relaxed, and your eyes looking toward your toes. Keep doing this.

Exercise benefits: Promote blood flow along the spine to the shoulders, neck, head and face; increase the stability of the shoulder joint; relieve shoulder muscle soreness.

Contraindications: Patients with severe hypertension should avoid maintaining the pose for long periods of time; those with complications from upper limb joint injuries should not practice the pose.

Pelvic conditioning

1. Butterfly pose

Exercise method: Sit down, bend your knees, put your feet together, grab your toes with both hands, and open your hip joints as much as possible.

Vibrate your hips and knees evenly up and down.

Slowly stop, release your hands, bring your legs together, and relax.

Exercise benefits: Make lower limb joints flexible. Strengthen blood circulation in the pelvis and abdominal cavity, and nourish the reproductive and urinary systems.

2. Garland Pose

Exercise method: Squat on the mat with your feet slightly apart and toes pointed 45 degrees outward; spread your knees as far as possible.

Place your hands on your ankles and lower your body between your knees.

Inhale, stretch your entire spine and expand your pelvis; exhale, bend over and lower your head, touching your forehead to the ground.

Breathe evenly and maintain.

Exercise benefits: Enhances pelvic flexibility, promotes deep pelvic blood circulation, and purifies and nourishes the reproductive and urinary organs.

3. Spinal Twist

Exercise method: Sit down with your knees bent, left leg on top and right leg on bottom; place right heel on the ground outside left hip, left foot on the ground outside right knee; right elbow against the outside of left knee joint, left arm wrapped around right waist from behind.

Inhale and stretch your spine upward and straighten it; exhale and twist fully to the left and back.

Inhale and return to the center; exhale and relax your limbs. The same applies to the opposite side.

Exercise benefits: It fully mobilizes the energy in the spine and pelvis, allowing the two to better connect and function, keeping the body's qi and blood flowing smoothly and healthy.