Welcome to "Happy Back": A Comprehensive Guide to Back Health

Introduction and Overview
Welcome to our inspiring program to help you keep your back healthy and flexible. Immerse yourself with us in a series of exercises that will lead you to improved posture through the natural movement of the joints. Be inspired by the wonderful surroundings around you and prepare to fully immerse yourself in your health journey.

The first exercise: loosen knees and ankles

💬 "Then we stand upright, bring the palms of our hands to our knees and rotate with our knees."

Start by standing upright and finding balance. Place your feet hip-width apart, place your palms on your knees and start with circular movements. This routine helps to relax the knee and ankle joints and improve blood circulation.

• To change the direction of rotation: Change the direction of the circular movements after a few rounds to load all sides evenly.

• Respiration: Let your breath flow naturally and consciously concentrate on the movement of your joints.

Strengthen your back vertebrae

💬 "Roll yourself up slowly vertebra by vertebra and start circling with your pelvis."

This exercise aims to gently mobilize each vertebra of the spine and promote hip mobility:

• Stand with your feet hip-width apart.

• Then start drawing circles in the air with your pelvis.

• Let your shoulders and arms loosen and feel the liberation in your lower back.

Tip: Support yourself by placing your palms lightly on your kidneys. This promotes perception and relaxation in the hip area.

Drawing the Hip Eight: A Creative Exercise

💬 "Eight paint with our knees on the ground."

This exercise brings movement and creativity together:

• Sink slightly to your knees and try to draw the shape of a figure of eight on the floor with your knees.

• Change the direction of the movement to achieve comprehensive hip mobility.

Let your breathing flow gently to promote your body's natural movements.

The Wave: Flowing movements for the whole body

💬 "Let the movement from the ankles slowly rise over the knees, hips up to the upper body."

Imagine a wave flowing sideways through your body:

• Start with a gentle movement from the ankle and let it slide in waves over the knees up to the upper body.

• Feel how gradually all stiffness and tension give way.

This movement helps to increase flexibility and increase the feeling of well-being throughout the body.

Drawing energy: discovering new vitality

💬 "Imagine your palms drawing new energy to your navel."

End your exercise session with a meditative gesture:

• Stretch out your palms as if they are gathering new energy from the environment and bring that energy to your navel.

• This ritual helps to recharge your batteries and find inner serenity.

Let your movements become softer and gentler as you fully engage in this meditative conclusion.

Conclusion and further tips

At the end of this session, you should feel a deep connection to your body. Make sure your exercises are done regularly for long-term health benefits. Enjoy the feeling of improved posture and a relaxed spine. I wish you a fantastic day and look forward to the next session with you. Keep moving, stay healthy!

Don't forget: The continuous practice of these exercises can help to reduce discomfort and increase general well-being in the long term. Share your experiences and progress with us!

Hint: The exercises described in this article are of a general nature and do not replace individual medical advice.
We will be happy to advise you on personal questions.
Get in touch for an individual consultation! - bit.ly/ DaoYoga appointment.
Or write us a WhatsApp at +49 152 2360 4516
Test it yourself in our YouTube channel - bit.ly/YTube-Chan.

If you have any health restrictions, please consult a specialist.