Step 1: While inhaling, lift your legs straight up.
When lifting your legs, in order not to put pressure on your lower back, place your hands next to your hips, bend your knees while lying down and slowly lift your legs. Especially if you have lower back pain, you need to pay special attention when the weather is cold do not do this exercise.
Step 2: While exhaling, raise your arms, stretch towards your toes and lift your upper body to the position of your shoulder blades. Hold this position for 10 seconds while continuing to exhale.
It is easy to accidentally hold your breath while holding the pose, so be careful to maintain your breath. To avoid putting stress on the cervical vertebrae when lifting your upper body, avoid bending your neck, tucking your chin in, and allowing your neck muscles to lift as you lift your upper body.
Once you get used to holding it for 10 seconds, you can repeat it 2-3 times or increase the rest time to 20-30 seconds. Holding your breath can easily increase your blood pressure, so be careful to maintain your breathing.
This exercise also helps strengthen core muscles to prevent lower back pain and hunchback.
