4 Yoga Exercises To Reduce Back Fatigue
You are the office workers? Even if you just sit and work in a cushioned chair all day, you still feel your back and shoulders ache, sometimes wondering whether old age is coming soon. Relaxing yoga exercises will help you find comfort in your back muscles.
Preparation: Sit in the lotus position, relax and focus all your attention on the breathing process.
Step 1: Cat pose
Relaxed positions: Back, shoulder and arm muscles, helping to reduce the feeling of tiredness in the back and shoulder area.
How to do it: Kneel down on your knees perpendicular to the floor, knees and arms resting on the ground, palms and pillows touching the floor
Step 2: Cat type stretching
Places to relax: The nerves in the back, making the spine stretch, soften and flexible.
How to do: Posture like movement 1, then slowly raise your right hand forward slightly upwards, and left foot towards the back
Create a straight and balanced posture with the floor, keeping this as long as possible.
Then change hands and feet. Repeat a few times.Step 3: Snake type
Relaxed positions: The entire spine and back muscles are tired.
How to do it: Lie on your back from waistline, feet parallel to each other, feet facing the floor. Breathe rhythmically, keep your head up, try to bring your upper body half as high, your eyes facing up. Stay in this position and perform about 2-3 deep breaths.
Step 4: Sand wall style
Relaxed areas: Reduce tiredness and tension in the shoulders and back
How to do it: Sit cross-legged, exhale, full body forward, let forehead touch the floor, close eyes, relax shoulders.
Two arms facing straight ahead, hold this position for 1 minute. Inhale, sit back in the original position. Done a few times.
Things to keep in mind when practicing
Do not eat before practicing yoga as this will affect mental focus.
Try to choose the most comfortable position to perform the movements. Correct sitting posture is the most important condition for mental relaxation and successful breathing concentration.
Do not be impatient, be patient, do not think that you will achieve results in a short time.
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