10 Yoga Poses to Practice Daily for a Stunning Back at Home
Spring has already arrived
Summer is not far away
It will soon be the season of 'back exposure'
Are you ready?
If not
Share a set of beautiful back yoga actions for you
Stick to practicing daily
You can build a stunning back even at home!
Action 1: Mountain Pose or Easy Seat
- Place your hands together behind your body, palms facing each other
- Spread your shoulders back
- Hold for 5-8 breaths
- Action 2: Mountain Pose, with your feet a suitable distance apart
Inhale to extend your spine, raise your hands above your head, exhale to bend forward, place your hands on the side of your body
- Inhale, extend your hands as far as possible
- Exhale, fully extend your spine, relax
- Hold for 5-8 breaths
- Action 3: Based on Child's Pose
- Place your left hand in the middle of your body
- Exhale, turn your right hand upward
- Rotate your waist and turn your body to the right
Hold for 5-8 breaths, switch sides
- Action 4: Double Knee Pose
- Kneel on the mat with your knees and feet open to the same width as your hips
- Keep your thighs perpendicular to the ground
- Bend forward, extending your spine
- Extend your arms and forehead to the ground
Hold for 5-8 breaths
- Action 5: Based on Action 4
- Pass your left arm through the front of your body
- Your head is to the left on the mat, your right arm extends forward
- Hold for 5-8 breaths, switch sides
- Action 6: Double Shoulder Pose
- Place your feet and shoulders open to the same width as your hips, kneel on the mat
Inhale to lift your chest, exhale to arch your back
- Pay attention to extending your spine, one section at a time
- Repeat 8-10 times
- Action 7: Supine Position
- Lie flat on the mat with your hands on either side of your chest
Inhale to extend your spine, exhale to press your feet against the ground
- Tighten your core, extend your arms, enter Plank Pose
- Your torso and hips are in a straight line
- Hold for 5-8 breaths
- Action 8: Supine Position
Lie flat on the mat with your hands on either side of your body
- Open your legs and shoulders to the same width as your hips, inhale to prepare
- Exhale, extend your legs while your hands reach back and up
- Extend your legs as far as possible, palms facing each other
- Hold for 5-8 breaths
- Action 9: Supine Position
Lie flat on the mat with your knees bent close to your hips
- Open your legs and shoulders to the same width as your hips, your shins perpendicular to the mat
- Inhale to extend your spine, exhale to lift your hips upwards
- Press down on the mat with your hands, hold for 5-8 breaths
- Action 10: Kneeling Pose
- Kneel with your hips sitting on your feet
Right arm down, your arms are intertwined
- Your upper arm is parallel to the ground, your forearm is vertical to the mat
- Hold for 5-8 breaths, switch sides
- 5-8
10:
- 5-8
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