Yoga for couples to relax

(Text by Huang Zhongkun and LuLu)

When we are under too much stress or stay in the same posture for a long time, our muscles will become too tight, causing discomfort symptoms such as soreness and stiffness. Double yoga can help muscles stretch to a greater extent and have a better stretching effect, just like the effect of Thai massage, which uses leverage to achieve the effect of passive massage.

Use the strength of both parties to help each other massage, stretch the muscles and relieve stress. After a hard day's work, do these stress-relieving double yoga moves before going to bed to completely relax your tired body.

【Back extension 1】

This movement, through the cooperation of two people, can train and stretch different parts of each body at the same time. With simple movements, two people can enjoy the same Thai massage at home.

★Training effect:

A． It can stretch the back and train the core muscles.

B. It can stretch the spine, shoulder blades and shoulders, extend the entire back, and stimulate the lymphatic system.

★Practice steps:

STEP 1: B sits cross-legged and extends his hands backwards; A puts his feet on the other person's lower back, and the two hold each other's hands tightly while inhaling.

STEP 2: When exhaling, A uses force on his abdomen to pull B's hands and lean back slightly. After five breaths, the two exchange positions.

Teacher Lulu’s tips:

1. People with back or spinal injuries should avoid this exercise.

2. When practicing, do not place your feet on the lower or upper back to avoid injury; placing your feet on the lumbar spine can help protect your back.

3. People with poor flexibility should avoid excessive stretching.

【Back extension 2】

This is a very comfortable stretching movement, very suitable for office workers who sit in the office for a long time using computers. By practicing this movement, you can eliminate muscle and bone pain, stiff shoulders and neck, and relax your chest.

★Training effect:

B. It can stretch the outer thigh muscles, back muscles and lower back.

A． You can use the back curvature of the person below to stretch the muscles of the back. It is a gentle stretch and you will feel very comfortable during the stretch. It can relieve sore waist and tight shoulders and neck, and it can also help stretch the upper back and lymph.

★Practice steps:

STEP1: Both of you sit back to back. B sits cross-legged, exhales, stretches the body forward and relaxes; A inhales, uses both hands to extend the upper body backward.

STE2: B grabs A's hands to allow A to stretch more. After staying for five breaths, the two exchange positions. When practicing, you need to adjust according to the flexibility of both people, and don't pull too hard to cause injury.

Teacher Lulu’s tips:

1. People with back or spinal injuries should avoid this exercise.

2. B can sit cross-legged or with legs straight, adjusting the sitting position according to the flexibility of the body.

3. Note that if the flexibility is not good enough, you can put a pillow under your forehead to assist; If A is not good enough, there is no need to force it, B is only needed to help stretch it, there is no need to deliberately stretch it.

Source: Ruili Meiren Publishing House (http://www.books.com.tw/exep/prod/booksfile.php?item=0010584228)