Snake yoga course, what are the benefits of practicing upper dog style and lower dog style of yoga?
- What are the benefits of practicing yoga in the upper and lower dog positions?
- The simplest yoga slimming exercise?
What are the benefits of practicing yoga in the upper and lower dog positions?
Yoga canine can improve posture, strengthen vertebrae, arms, wrists, exercise psoas, stretch chest, tighten abdomen and buttocks.
Yoga dog style can eliminate leg fatigue, effectively open shoulders, suitable for low back discomfort, sciatica friends practice.
I have practiced these two movements every day.
The same point is that they all have the word "dog". The difference is to listen to the following answer. If the name is different, the effect is naturally different, each has its own good.
1. Upper dog style
At first glance, the upper dog style is a bit like the cobra style. Although their postures are generally the same, the difference lies in the lower body. The cobra is paralyzed by the foot on the yoga mat, while the upper dog position requires the heel to prop up the whole body. Yoga dogs help to restore the vitality of the spine, especially for office workers and people who are sedentary for a long time. For people who often feel low back pain, ischial neuralgia and disc herniation, it will also have a good effect. At the same time, the upper dog can stretch the chest, lungs and abdomen, the strength of the upper body needs to be supported by two arms, and the infinite upward extension above the chest is completely expanded. Because of this, the lungs exercise the elasticity of the lungs, making breathing easier and circulation of blood in the lumbar vertebrae and pelvis. For newcomers to yoga, incorrect practice of dogs can damage the lumbar spine. Because the above is all aimed at the core strength and the support ability of the arms, and there are also higher requirements for the opening of the chest and shoulders, the newcomers of yoga need to grasp the essentials correctly at the right time, do not force yourself.
two。 Lower dog style
The lower dog pose can be said to be a very common and classic hint in yoga. Almost every yoga person has to practice her asana. It looks simple and beautiful. It is an inverted v shape, but it is not easy to do. And it is more difficult to do a good job in making standards. The lower dog exercise can stretch our whole body, which is a good stretching exercise. The lower dog position can not only improve our digestive function, but also relieve insomnia. Like the upper dog, it can relieve back pain. The lower dog position increases the strength of the arms, legs and torso, stretching the palms, back, chest and legs to fill the body with strength. When practicing this pose, be sure to pay attention to the legs, waist, back and arms are in a straight state, only the posture standard can make the body better stretch. For beginners, if the body is not flexible enough, you can bend the knees slightly and lift your heels off the ground, but be sure to make your back and legs feel stretched and slowly increase the difficulty after a long time of practice.
The simplest yoga slimming exercise?
Posture 1, forward flexion (hand and foot)
What to do: bend forward until your hands or fingers touch either side of the foot, or the ground in front of the foot. Touch your legs with your forehead, but don't strain. Keep your knees straight. Breathing: exhale when the body is bent forward. Try to contract your abdomen in the last position and exhale as much as possible.
Posture 2, riding style
What to do: stretch your right leg back as much as possible. Bend your left leg at the same time, but keep your left foot in place. Keep your arms straight and in place. At the end of the movement, the body weight should be supported by both hands, left foot, right knee and right toe. In the final position, the head should be raised backward, the back arched, and gazed upward. Breathe: inhale when your right leg is stretched back. Breathe: exhale as you straighten your legs and bend your torso.
Posture 3, Cobra style
What to do: straighten your arms and lift your body from the waist. Head back, this stage is the same as the last position of the cobra. Breathe: inhale as you lift your body and bow your back.
Posture 4, octagonal landing
Practice: the body is so low that only the toes, knees, chest, hands and chin touch the ground at the end of this position. Hips and abdomen should be lifted slightly off the ground. Breathe: hold your breath after you exhale.
Posture 5, horseback riding (same as posture 4)
What to do: bend your left leg so that your left foot is facing forward so that it is close to your hands. At the same time, lower the right knee so that it touches the ground. Breathe: inhale when the right leg is backward.