(The crane pose)67向太阳致敬式(Solution to the sun)68脊柱伸展式(Spine stretching pose)69 侧角伸展式 ( Side stretching pose )70加强侧伸展式(Intensive side stretching)71鸵鸟式(The ostrich pose)72坐(跪)地进行的...
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眼镜蛇式，猫式，猫伸展式，虎式，单腿蝗虫式，脊柱放松式，半犁式，鳄鱼式以及一些简单的颈部动作。
Asanas - Cobra pose, Cat pose, Cat stretch pose, Tiger pose, simple Locust pose (with one leg), Spine relax pose, half plough pose, Crocodile pose, and also can practice some simple neck moments.
坐式划船：这项运动需要使用运动器械，屈曲你的髋和肩(而不是脊柱)以抓住手柄，保持直立的坐在台子或地面上同时让肘部保持伸展。
Seated Row: Using exercise tubing, flex at the hips and shoulders (not the spine) to grasp the handles and sit upright on a bench or the floor with the elbows extended.
拉长伸展脊柱的的体式能够为扭转做好准备，例如下犬式和站立体式。
Poses that elongate the spine such as downward-facing dog and standing poses prepare the body for twisting.
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