A yoga pose that can relieve back fatigue

Many white-collar workers often sit at their desks, inevitably developing occupational diseases such as back fatigue and neck pain.I will now use a simple orthopedic yoga pose called the cat pose to stretch the back and shoulders, improve blood circulation, and
eliminate soreness and fatigue. The cat pose allows the spine to be properly stretched, increasing flexibility.
It is suitable for those who have been sitting in incorrect posture for a long time, overwork their brains, or have high work pressure.

1. Kneel on the ground: Open your knees to hip-width apart, with your calves and the tops of your feet flat on the ground and your toes pointing upwards.
Lean forward, keeping your back straight. Place your palms on the ground, directly under your shoulders. Note: Your thighs, calves,
and torso should form right angles, keeping your torso parallel to the ground. Your arms should also form right angles with the ground and be shoulder-width apart. Your fingertips should point forward.

2. Inhale: At the same time, slowly raise your pelvis and bend your waist slightly downwards, forming an arc. Look forward,
lower your shoulders, and keep your cervical spine and spine in a straight line. Do not raise your head too high.

3. Exhale: Slowly arch your back upwards, bringing your face downwards and looking towards your thighs,
until you feel a stretch in your back. Repeat the above movements 6 to 10 times, coordinating with your breathing.

Alignment Techniques: When practicing this pose, pay attention to the gentleness and slowness of the movements, and coordinate them with proper breathing.
While maintaining balance, both the inward and outward extension movements should be performed gently. When inward,
try to pull your shoulders in as much as possible and arch your back; when outward, try to extend your legs upward as much as possible,
and open your waist, neck, and shoulders to stretch your body.