Yograja 2024.01.24 【Yograja】如何在家改善上背部｜ BackBend By Yograja

hello and namaste everyone once again welcome back to my youtube channel yograja so today i'm very excited to teach you that how you can improve your upper back flexibility just in a few minutes at your home so you just need any kind of strap even i didn't take the exact yoga strap and chair just to let you know that you can practice with without yoga chair and without yoga strap you can pick any kind but you need something at least something cushion type so you have to take the block because if you take some brick so it will not have proper cushion so you just need any kind of chair need something cushion but similar like a block and strap or towel so let's get started so before starting we need to do a little bit warm up and that is also easy what you have to do you can just sit on a brick or on the block i'm taking two block and it is same like a easy variation of vajrasana okay your toe pointing out and nearly to the gap after that what you have to do take a strap and fold it strap just a gap in between your both hand it will be little wider than your shoulder first sit down here now when you will do this you need to just expand your rib okay use your diaphragm to lift up your rib cage up and raise the tailbone behind okay then take the hands up inhale arms up exhale take it arms back here just look up create a arch look up straighten your elbow look up exhale relax here now while going down gently hunch your back hunch your back again come back inhale take it arms back as much as possible take it here try to straighten your elbow look up arms back stay there a few second and focus on your breathing keep lifting your rib cage up use your diaphragm to lift up your rib cage up exhale relax slowly hunch your back a little bit again come back inhale raise your hands up arch your back and stretch straighten your elbow lock your elbow look up look up and stay there up and stretch just stay there keep contracting your hip muscles raise the tailbone behind and arms back push your rib cage forward and again exhale relax here slightly hunch your back when you're going down slightly hunch your back okay one more time inhale take it arms back and stretch straighten your elbow look up feel your shoulder blade is going out look up and stretch keep doing external rotation with the shoulder so your elbow blade go out okay again come back inhale and exhale so this is the first exercise do like this for repetition after that take rest like 15 second to 20 second after that do again three time when we did you can pause the video and try more two time next exercise same you need to be seated here but this time little wider before we hold just little wider than is our shoulder right now this time we have to hold the step little bit more wider than the previous one after that be seated here now only one hands will go down here inhale exhale first i put my left hand straighten the elbow okay push the hip back tailbone behind straighten the elbow look 45 degree cross don't look up 100% if you look up 100% up to the ceiling then maybe you can feel dizzy so you just take your head 45 degree cross okay once again first watch inhale this time exhale while going back take the left hand behind right hand straight only exhale elbow straight look 45 degree cross forward same as before use your diaphragm to push your rib cage up hip back again inhale change the hand exhale right hand behind look up push the hip back right hand behind push the hip back and look up stay there again come back inhale exhale left hand down straighten your elbow push your hip back and look up lift up your rib cage up again come back inhale raise your hands up exhale right hand behind push your hip back straighten your elbow at the back and look up okay one more time inhale take it up exhale change to another side look up and stretch take it up everybody more try push the hip back inhale then i exhale move it to the right look up and stretch take it up straighten your elbow look up and stretch okay again slowly come back and exhale in the end put the strap down and slightly hunch your back feel your thoracis okay now this is the second exercise again do like this three or four round um repeat continuously take a rest 15 to 20 second again continue for more two time okay you can stop the video or you can review again the video and practice with me okay so now i show you third exercise okay now in that what you have to do just take a a chair okay put it here after that uh your wrist should be must be on the chair here like this spread a finger on the chair and the palm must be closer to each other when you're placing on the chair after that now how much gap in between your chair and knee okay is depend on your flexibility and on your height so there is not exact distance so the average will be like just little wider than one meter okay so first taking the hand straight here knee and hip in 90 degree toe tucked out inhale head up exhale straighten the elbow put your forehead on the mat make sure your elbow is straight do external rotation with the shoulder so your shoulder blade go out stay there feel the stretch but be careful with the shoulder if you're getting shoulder pain then don't push much you will get shoulder pain or elbow pain or wrist pain that is because of the weakness okay because you know if you stretch over it will pain if it's not strong okay so it don't have any limit that you will not have it don't have any technique that if you practice like this so it will not pain if there is a pressure is going if that area is weak it will pain so that's why if you're getting pain so do less no need to press too much continue with me spread your finger on the chair take the knee and hip and knee in one line exhale slightly raise the tailbone up slightly push the hip back straighten your elbow do external rotation with the shoulder joint so your shoulder blade go out exhale feel your side muscles latissimus dorsi straighten the elbow put your forehead on the mat stay there just feel the stretch feel the stretch in your latissimus dorsi shoulder blade is going out and stretch your chest muscles again come back inhale exhale stay there keep going now okay so this you need in one time you try to repeat like five to six repetition after that take rest for 15 to 20 minute a second after that again continue two round okay now i show you one more exercise just last very easy okay now see in that what you have to do you have to take a two block okay then after that put your both knee on the block here this way okay toe tuck in after that take a strap and just hook a strap in your ankle okay then after that what do you have to do i'm having a small strap because as i told you in the beginning i'm not using exact yoga strap to make you understand that you can practice with the any strap no problem so i just to hook a strap in my ankle take a knee shoulder apart then take it here just rotate here inhale exhale just keep moving your hands down back side interlock your finger straighten your elbow at the back head up look up look 45 degree cross straighten the elbow inhale relax exhale relax again heel together push the hip back and take it arms back here keep moving your hands as down as possible interlock your finger at the back elbow must be closer to each other keep doing external rotation with your shoulder blade with your shoulder so your shoulder blade go out inhale slowly push the hip back keep moving hands down on the strap interlock your finger and exhale okay push the hip back straighten your elbow look up look 45 degree cross and inhale and exhale do this continue like five or six count then after that again kick rest for 15 to 20 second after that do again more two time then after that what you have to do relaxation so you can pause the video and again continue continue or you can again rewind the video review review then practice with me only now how to do relaxation you have to just sit down here like this and hug your knee and relax this way just like some minute or some second okay after that just stay here okay after that gentle twisting both side just slowly slowly inhale knees up exhale twist another side gentle twisting inhale exhale another side okay one more time exhale and twist done very easy right so this is the this is a purpose that you can watch the video first then you can practice later okay so you can practice this anytime even at your office at your home anywhere very easy right and this is totally beginner just try according to your limits as i did i'm having a little bit flexibility so that's why i can more pull myself right but when you will try maybe your posture will not look same shape as mine but if you just keep repeating keep repeating like someone you will see some improvement but remember if you're getting shoulder pain so don't force yourself much just do according to your limits only so thank you everybody and see you all again in full one hour video making okay so please wait for that bye bye everybody