Yoga Daily Stretch

I believe who ever work in the office, sit all day long, some time will have shoulder/back pain. Not matter is guy or lady... Last night I had a very bad shoulder pain, pain whole night. I was thinking that time about whether Yoga can help on this and i also start thinking a regular Yoga stretch is a good exercise for health as well. So i started to search online for those simple poses for beginners. It is not very hard to do, i posted it here and you can refer it and do it at your own. To get better health life! I hope this yoga streatch will give result to relief shoulder/back pain.

Enjoy & have fun! (be carefull for all the stretch)

Yoga Daily Stretch

Pelvic Tilts

躺下（好像图中），把肚子吸压下（好像假装扮很瘦酱），然后回normal。 做10-20次。

Cat-Cow Stretches

Continue warming up the back with 5 to 10 Cat - Cow Stretches. The movement of the pelvis in a Cat - Cow is similar to a pelvic tilt, but the Cat - Cow stretches that movement along the entire spine.

Downward Facing Dog – Urdhva Mukha Svanasana


Press back into Downward Facing Dog. Pedal the legs, bending one knee and then the other, reaching each heel towards the floor. Settle into the pose and hold 5 to 10 breaths

Lunge

Step the right foot forward next to the right hand, coming into a low lunge. I like to drop the back knee down to the floor for a nice stretch in both hips. Step back to Downward Dog, and then step the left foot forward next to the left hand and take the lunge on this side. Come back to Downward Dog.

Mountain Pose & Raised Arms Pose

Walk the feet to the front of the mat until you are standing in a forward bend. Bend the knees and slowly roll up to stand in Mountain Pose - Tadasana. From here, I like to do several Half Sun Salutations. These are the first half of a Sun Salutation, before you step back. If you have the time and the inclination, you can do full Sun Salutations here.
From Mountian Pose, take the arms out to the side and up to the ceiling. Press the palms together, coming into Raised Arms Pose - Urdhva Hastasana.

Standing Forward Bend – Uttanasana

This is the rest of the Half Sun Salutation. Swan dive down into Standing Forward Bend - Uttanasana. Come up to a flat back with the fingertips on the floor or your hands on your shins, and then forward bend back into Uttanasana. To get a good hamstring stretch, do this slowly.
In Uttanasana, I like to do a few variations to bring myself deeper in to the pose. Try taking Yogi Toe Lock. Another good one is to bend the knees and bring the palms flat next to your feet. Then work on straightening the legs while keeping the palms flat. Make sure you are bringing weight into the balls of your feet so that your hips stay directly over your ankles.
Complete the Half Sun Salutation by coming back through Raised Arms into Mountain Pose. Do five or more Half Sun Salutation.

Pigeon Pose- Eka Pada Rajakapotasana

If you want a hip opener, do Pigeon Pose, placing padding under the seat as needed.

Yogi’s Choice


Take this opportunity to work on a pose that you want to improve, perhaps an inversion or arm balance. Just spending a few minutes a day on a difficult pose makes a huge difference as you gain confidence and work on your strength and flexibility.

Corpse Pose – Savasana


Spend a few minutes resting in Corpse Pose to let your body absorb the benefits of your practice before going on with your day.