Release yoga to straighten your bare back

　　Practice time: You can practice on an empty stomach. When practicing, you should wear a vest or loose clothes that can fully stretch your shoulders and back.

　　What should you pay attention to when practicing "Pressing Posture"?

　　Be "gentle" with your body and don't compare softness with other practitioners around you. Correct posture should be safe and effective.

　　You can pay attention to the following two points when practicing:

　　Try to extend your back and spine during the pressing position, and do not bend your elbows when raising your hands.

　　When performing the side tilt exercise (leaning to the left or right side) in the pressing position (1), do not bend forward, but tilt to the front side.

　　Strengthen posture function

　　Strengthen the spine and increase the strength of the waist and abdomen (a strong waist and abdomen can reduce the pressure on the spine). Action: Lie on your stomach with your arms spread out in line with your shoulders. The forehead touches the ground. Inhale, slowly lift your head, hands, and feet off the ground, stay still, and breathe naturally (2 to 5 breaths depending on your situation). Exhale while slowly and slowly lowering your body in a controlled manner. Relax your back and body muscles and adjust your breathing. Repeat the exercise 3 times.

　　Function of pressing posture

　　Stretch the spine, strengthen the support of the external oblique muscles of the abdomen, and reduce pressure on the back. Action: Put your knees on the ground, stretch your left foot to the left, and hold your hands in front of you. Inhale slowly and raise your hands, palms facing up. Exhale, and at the same time, lean your body to the left, face up to the sky, and look upward. Stretch your external obliques as much as possible. still. Breathe 5 times naturally. Return to a frontal position with palms facing up. Then exhale while leaning toward your right side. Do left and right interactions 3 times.

　　Function of pressing posture (2)

　　Massage shoulders and correct hunchback. At the same time, it strengthens the muscles around the stomach and promotes gastric function. Action: Kneel and sit upright, holding hands in front of you. Inhale slowly, raise your hands, palms facing up, and push toward the sky (stretch your armpits as much as possible). Exhale, lean your hands back and push your chest forward. still. Breathe 5 times naturally. Inhale, return to the upward pressing position, stay still, and breathe naturally for 5 times. Repeat 3 times.