Yoga poses to correct the spine

With the increasingly faster pace of life, many people are busy from morning till night, especially office workers, who sit all day long. We should have known that sitting for a long time will cause spinal diseases. If the sitting posture is incorrect, it will increase the burden on the spine. In addition to drug treatment, yoga is a good choice for correcting the spine. It is suitable for both men and women and can correct spinal deformities and reshape a good body shape.

1. Spread your feet slightly wider than your hips, place your hands behind your back, interlace your fingers, lift them up from the bottom, bend over, lean forward, and bring your body close to your thighs. Spine health yoga movements to correct scoliosis: Stand with your feet slightly wider than your hips, turn your left foot 90 degrees to the left, raise your arms to the sides, lean forward, touch your left foot with your right hand, and look at your left hand. Stand with your feet hip-width apart, place your hands in front of your chest with your fingers interlaced, stretch your waist, tilt your head back as far as possible, and raise your hands high.

2. Spine health yoga movements to correct scoliosis problems: kneel on both knees with the distance between your hips as wide as your hips, support your body with your hands with the width of your shoulders, lift your right leg, and stretch your right hand parallel to the ground. Put it down in reverse order, switch sides, and repeat. Sit down, bend your left leg, straighten your right leg to the right, hold your right ankle with your right hand, raise your left hand close to your head with your palm facing outwards, bend over, and lean forward until your palm touches the ground.

3. Pigeon pose, an excellent pose for correcting the spine. Regular practice can not only effectively correct the spine and hunchback, straighten the body posture, but also strengthen the spine and flatten the belly. The asana practice starts with lying in a prone position with your chin on the ground, legs straight and together, hands supporting the ground on both sides of the chest with elbows bent, upper arms parallel to the ground, knees bent, soles of feet facing up, inhale, tighten the abdomen, push the ground with both hands, and lift the chest up. Exhale, extend your head backward, touch the top of your head with your fingertips, relax your hips, protect your spine from excessive pressure, sink your shoulders, open your chest backward, feel the backward curvature of your spine, maintain smooth breathing, and hold this position for 15 to 30 seconds.

4. Reclining Hero Pose. Practicing with a pillow under the waist and back can better assist in the correction of the spine. This pose can also effectively relieve dysmenorrhea and can be practiced during menstruation. Start from the hero pose, inhale, sit on the ground between your feet, let your arms hang naturally at your sides, and place a pillow of appropriate height in front of your toes. Exhale, lean your body backward, gradually place your lower back on the pillow, put the back of your head on the ground, stretch your arms over your head, and alternately move your forearms above your head while bending your elbows.