The Secret of the Yoga Club: The Women's Identity is Not Simple

Lin Feng cleared his throat. "Yes... roll it up. Tuck in the tailbone first, then the lumbar vertebrae, then the thoracic vertebrae, one vertebra at a time, upwards."

He Qianwen nodded and slowly rolled up the fabric, her movements much slower than before. The dark purple fabric moved slowly past his eyes, creating a small wisp of air that mingled with the sweet scent of her shampoo, filling his nostrils.

After standing up completely, he looked down at Lin Feng, who was squatting on the ground. Then he reached out and straightened the collar of his short-sleeved shirt.

Pinch the edge of the collar with your fingers and slowly smooth the fabric from the middle of your collarbone outwards, flattening it little by little.

When all the warm-up exercises are completed.

Lin Feng's white T-shirt was already slightly damp on the back, and beads of sweat had formed on his forehead.

He Qianwen took a tissue from the shelf next to her and handed it to him.

"Teacher Lin, you're sweating a lot."

When I handed him the tissue, my finger touched his finger before I withdrew it.

Lin Feng took the tissue and wiped his forehead. "Thank you, Sister He. Now... let's begin the formal postures."

He Qianwen stood in the center of the mat, her hands hanging naturally at her sides, the smile on her lips never fading since she entered the room.

"Okay, Ms. Lin. I'll listen to you."

After warming up, Raymond Lam stood up, walked to the mat, and turned to face He Qianwen.

"Sister He, let's start with Mountain Pose... Feet together, toes spread and firmly planted on the ground, inner thighs tucked in, tailbone slightly tucked in, shoulders down..." he said while demonstrating.

He stood perfectly straight in the mirror, a straight line drawn from his ankles to the top of his head.

He Qianwen stood next to him and did as he said.

The feet were together, but the inner thighs were not tightened, the pelvis tilted slightly forward, and the waist slumped in an arc.

Lin Feng walked to her side, squatted down, and gently tapped the outside of her calf with his finger. "Turn the outside of your calf in a little, and lift the inside of your thigh."

When my fingertips touched her calf, He Qianwen's leg moved slightly, and her calf muscles tensed up a little.

I adjusted it as he suggested, and my pelvis is now in a better position, and the curve of my waist is flatter.

"Yes, that's it." Lin Feng stood up, walked behind her, placed his hands on her shoulders, and pulled her shoulders back a little. "Open your shoulders back, pull your shoulder blades together. Sister He, you have slightly uneven shoulders, the left one is higher than the right."

He Qianwen glanced at her shoulders in the mirror. Her left shoulder was indeed slightly higher than her right. Women are all perfectionists.

He then frowned. "I've always been right-handed when using the mouse, so my right shoulder is always hunched."

Do you usually spend a lot of time sitting in the office?

"At least eight hours a day, sometimes more than ten hours when things get busy."

Lin Feng moved his hands from her shoulders to the sides of her neck, his thumbs gently pressing on the muscles at the back of her neck.

The muscle was hard as a rock, like a taut rubber band. I pressed down on the muscle with my thumb, then slowly pushed down along both sides of the cervical spine.

"The muscles here are very tight. My cervical spine is constantly tilted forward, which stretches the muscles at the back of my neck and shortens the muscles at the front. That's why I often feel soreness in my neck and tightness in the back of my head."

He pressed He Qianwen's neck down slightly. She hummed in response, her voice a little softer than before.

"How did you know? I get a tight feeling in the back of my head every afternoon around three or four o'clock, and sometimes I even get a headache."

"These are typical symptoms of forward head posture." Lin Feng moved his fingers from the back of her neck to the front, placed his hands on either side of her chin, and gently pushed her head back a little. "First, tuck your chin in, lean the back of your head back, and feel it..."

He adjusted He Qianwen's head position.

In the mirror, her neck appeared slightly longer, and the curve of the back of her neck had changed from an inward curve to a slightly straighter one.

I took a breath. "The back of my neck... feels a little looser."

"Hold this position and remember this feeling. From now on, when you're sitting in the office, do this chin-tucking motion every half hour."

He Qianwen looked at her adjusted neck in the mirror, then glanced at Lin Feng standing beside her.

His fingers were still lightly supporting her chin, the warmth of his fingertips seeping through her skin. Her expression was focused, and her forehead was still damp with sweat from the warm-up.

When her chest touched his wrist, the boy's ears turned bright red, and his hand recoiled faster than a rabbit's.

Now, when it comes to posture correction, he's like a completely different person; his fingers are steady and deliberate, without any tremor.

This little boy... is interesting.

Lin Feng released his grip and took a step back. "Sister He, next we'll do a few exercises to target uneven shoulders and forward head posture, starting with the cat-cow pose."

After saying that, he knelt on the mat, supporting himself with his hands on the ground, his wrists directly under his shoulders, and his knees directly under his hips.

When inhaling, arch your back and lift your head; when exhaling, hunch your back and lower your head. The movements are very slow, with your spine rolling one vertebra at a time.

He Qianwen knelt down on the mat next to him and followed the posture.

When you collapse your lower back, your pelvis tilts forward too much, causing your lower back to collapse into a deep arc.

When arching the back, it's not enough; the thoracic spine hardly moves at all.

Lin Feng stood up from his mat, walked to her side, and squatted down. He placed one hand on her sacrum and the other on her back.

"Start curling from the tailbone... When inhaling, lift the tailbone first, then the lumbar spine, then the thoracic spine, and finally the cervical spine. Do the movement segment by segment, don't let your whole waist collapse at once."

He Qianwen tried it once as he instructed.

When her tailbone lifted up, Lin Feng's hand, which was on her sacrum, moved slightly forward in response.

Then, with his other hand, he moved up her spine, his fingers touching each vertebra of her lumbar and thoracic vertebrae.

"Here, Sister He! The thoracic spine isn't moving enough. When you breathe, this part of your chest hardly moves."

I gently tapped her thoracic spine with my fingers.

The muscles in that area were indeed very stiff, as if they hadn't been used in a long time.

He Qianwen performed the movements again.

This time, she deliberately pushed her thoracic spine up a little, and let her chest sink towards the mat.

Lin Feng's gaze moved from her thoracic spine to her cervical spine, not daring to look towards her neckline.

"Yes, that's much better this time. Keep this feeling and do it five more times."

He Qianwen did the cat-cow pose five times.

By the third time, my spine had become noticeably more flexible, and there was a noticeable rolling motion in the thoracic spine.

"Push your sit bones towards the ceiling. You can bend your knees, but keep your back flat."

Place your palm on her hip bone and lift her up, applying slight pressure with your fingers.

My back gradually flattened out.

Lin Feng released one hand and pushed upwards along her spine from her sacrum all the way to the middle of her shoulder blades. "Here, the shoulder blades can be spread out to the sides, allowing space in the back to open up."

"Yes! That's it!"

"Hold for five breaths."

He Qianwen maintains the downward-facing dog pose.

Her breathing was much deeper than before, and her back would rise slightly with each inhale. Lin Feng stood next to her, watching the rise and fall of her back, silently counting her breaths.

Five breaths have passed.

Exhale, lower your knees to the ground, and return to child's pose.