Yoga spine pulsation is a very effective yoga posture, which can help relieve back pain and improve posture. Here are some steps:

1.？ Sit on the yoga mat with your legs straight and your hands on your knees.

2.？ Tilt your upper body forward slowly until your fingers touch the ground. Meanwhile, keep your legs straight.

3.？ Hold this position for 20-30 seconds, then slowly tilt your upper body backwards until your head touches the ground. Meanwhile, keep your legs straight.

4.？ Hold this position for 20-30 seconds, then slowly tilt your upper body to the left until your left hand touches your left ankle. Meanwhile, keep your right leg straight.

5.？ Hold this position for 20-30 seconds, then slowly tilt your upper body to the right until your right hand touches your right ankle. Meanwhile, keep your left leg straight.

6.？ Finally, slowly lift the upper body upward and return to the starting position.

Precautions:

Keep breathing smoothly when doing this pose.

If you feel any discomfort or pain, you should stop practicing immediately.

Basic yoga posture

1 stands like a mountain. The most basic and simple movements are complicated, and the soles of the feet, sprained ankles, knees, stomach, shoulders and head all exert their strength to nourish the spine correctly, otherwise it will bring great pressure to the spine. In order to keep your mind balanced and sober, the first thing is to stand upright with your feet naturally.

The tree-shaped body stretches upward like a big tree to strengthen the shoulder muscles and gluteus maximus, calm and balance, and improve the leg muscles and lines. Opening the crotch can promote pelvic blood circulation and improve the function of pelvic organs (reproductive system).

The triangular body stretches like a triangle, which helps to build adductor muscles of thighs, expand pectoral muscles, twist and stretch oblique muscles of abdomen, improve leg lines, and relieve back pressure and neck pain.

4 corners extend the lateral triangle to build gluteal muscle strength, open the buttocks and stretch the adductor thigh and side of the body.

5 Warrior I/ Gao Ben exercises the strength of thighs and thighs, gluteal muscles and shoulders and backs like a warrior; Stretch the front lines of the body: front thighs, straight abdomen, chest and front neck. Thyroid and parathyroid glands are massaged.

6 Warrior II builds the strength of quadriceps femoris and gluteus muscles, and builds and stretches adductor thigh muscles; Open your hips.