Modern people are prone to poor posture such as hunchback and turtle neck due to poor sitting posture and frequent bowing. Practicing yoga can improve, with the following 10 backward bending yoga movements from basic to advanced, helping you develop a fairy like back.
The benefits of practicing back bending yoga: it can strengthen the back muscles, extend the spine, solve back pain, open the chest and shoulder blades, and have right angled shoulders and swan necks.
10 Backward Bend Yoga Exercises:
1. Wheeled: Lie flat on a yoga mat, bend your feet, place your hands on both sides of your head, inhale to support your body, straighten your arms, and apply stable force to your core and hips. High difficulty, known as the "mother of back bending", can improve poor back posture.
2. Single Leg Wheeled: Wheeled Advanced Edition, lifting one foot can train full body muscle endurance and stability.
3. Camel style: In a high kneeling position, place the soles of the feet and calves on the cushion, bend the upper body backwards and open the chest, support the heels with both hands, and expand the back and chest.
4. Single Leg Dove Style: With one foot in front, bend the hind leg and hold it with your hand to achieve back extension and strengthen the hip bone.
5. Bow style: First lie on the cushion, with both feet shoulder width apart, bend your knees and hold your ankles, lift your chest off the ground, balance your core strength, and stretch your abdomen.
6. Bridge: Lie flat, use force from the core and hips to lift the body, align the knees to the shoulders, correct hunchback and improve pelvic tilt.
7. Locust style: Lie flat, apply force to the core and back, lift the upper body and feet at the same time, and be careful not to use the neck for leverage.
8. Stand and bend backwards: Bend your upper body backwards, tighten your buttocks and core, and stretch your hands backwards.
9. Snake style: Lie on the cushion, support your upper body with both hands, and lower your shoulders.
10. Heroic lying posture: First kneel, then lie down with your upper body and hands extended upwards.
Persistently practicing these movements can help get rid of poor posture.