1 minute yoga can make you say goodbye to back pain

For students and office workers, lying on the desk all day is not nothing new fixed. Over time, spinal deformities, oppression lower back muscles, back pain came naturally. Senior yoga instructor, told reporters: "You often hear about want to use pain killers pain, back pain, but since the position is rooted in misconduct, then of course the best treatment should start from the correct position. From my years of sports experience Look, the most effective yoga relieve muscle tension. "We recommend 4 strokes, day 1 minute, stick with it, we can ease back pain.


Iceberg style

This action can be extended throughout the spine and relax the back muscles.


1, the upper body straight, sit cross-legged.


2, suction for 3 seconds, while to the left and straight arms, palms up, from the side elevation, directly overhead.
3, breath for 3 seconds, rotate 90 degrees to the right upper body hold your breath for 6 seconds. Then inhale for 3 seconds, the upper body back to the original position.

4, the breath for 2 seconds, palm down, arm, put the head to your sides.

Note: people with serious heart problems could not do this action.

Lift-type hand


This action can eliminate the stiff shoulder and upper back feel.
1, the feet standing merger, or a half feet wide apart, his hands crossed in front of the body, relax the body.
2, 3 seconds up Raise suction too far to keep their hands folded. Head slightly thrown back, hands to the point of view, stop for 6 seconds. (Not required by law to hold your breath.)
3, with open arms and shoulder-stop for 6 seconds.
4, 3 seconds to resume breathing hands folded position too far, stop 3 seconds.

5, reduction of breath for 3 seconds to lay down arms to the starting position. Repeat 5 times.





This action can stretch the back muscles, pull each spinal joint, be space, reducing the pressure on the spine.

1, leg and thigh 90 degrees kneeling, upper body straight, forcing up in arms upward while breathing, and then bending forward, hips, arms and head and torso to keep in a straight line, until the hand can ping on the ground, his forehead touching the ground.

2, after a few seconds forehead Wei Tai, and for several minutes.
3, and then slowly inhale, straighten the upper body, restored to the starting position.

Cat stretch yoga http://www.ayujia.com/ style love
This posture helps to improve the flexibility of the neck and spine.


1, leg and thigh, knees at 90 degrees, the upper body parallel to the ground before the bow, his hands enough on the ground vertically, then lift the straight one hand, and shoulder high.
2, suction, try to rise up, straight spine.

3, expanding the abdomen completely as possible, to maximize the inhaled in sufficient quantities to the lungs of air, hold your breath for 6 seconds.


4, breath, bow (not too low), up the arch the body, stretching the spine, for 6 seconds