Grasshopper yoga picture cartoon, yoga what action can tuck in the abdomen?
- What action of yoga can take in the abdomen?
- The locust style of yoga, how can you lift your thighs? how should you train?
- How to practice the Scorpion Yoga?
- What are the movements in the nine stages of the yoga Rank exam?
- Locust yoga password and power point?
What action of yoga can take in the abdomen?
One-leg lower dog style
When you come to the lower dog position, put your feet together and put your big toes together. Step on the cushion with your left heel and inhale and lift your right leg up. Keep your shoulders parallel to the floor, keep your abdomen still, and breathe through the abdominal cavity. Take five breaths.
Knee-lifting plate
Stand on tiptoe, lean forward, make your arms perpendicular to the ground, tighten your thigh muscles, bend your left knee forward and press close to your chest, and straighten your left foot. Stay in this position and complete 5 complete breaths. Pay attention to the right foot straightening and pressing back, and then restore to do the exercise on the right.
Phantom chair twist
Stick your feet together in front of the yoga mat, inhale, bend your knees and squat, and extend your arms upward. Exhale, left elbow beyond the right knee. Put your palms together and press your elbows against your thighs to increase the twist of your chest. The left hip is slightly backward, making sure the knees are parallel. Stay in this position and complete 5 complete breaths.
Three types of warriors
Keep your legs straight and close together, move your center of gravity to your right foot, and lift your arms above your head. Lift the left leg back and fold the upper body from the hips so that the torso and left leg are parallel to the ground. Tuck in the abdomen to protect the lower back. Keep your balance and take 5 breaths.
Grasshopper type
Lie prone on the yoga mat, put your palms up on both sides of your hips, inhale and clamp your legs up, and your head drives your upper body up. Keep your arms straight, look up, stop for five breaths and exhale again.
Inclined plate with upward plane
Sit on the mat, legs together and forward, hands backward, palms reverse, inhale, tighten hip muscles upward, chest and abdomen, feet keep pressure, so that the torso and legs in a straight line. Lean your head back, relax the neck muscles, and keep breathing for 5 times.
Balanced star type
Lie on your side, press your right hand on the ground and prop up your upper body, and your right foot will bend your knees in front of your right foot so that your right hand and right foot are on a plane. Use the strength of the waist and abdomen to lift the hips up, keep the balance, slowly straighten the left hand and foot upward, the body forms a five-pointed star, feel that there is an invisible force to pull your hands and feet out, keep 3-5 breaths, restore and then do the exercises on the left.
The locust style of yoga, how can you lift your thighs? how should you train?
You can't lift your thighs. Maybe you don't have enough strength in your waist. Practice this technique: when the upper body is lifted, the upper body strength should not fall on the arms of both hands. When the legs are lifted off, the hips are also needed to balance the body.
For practitioners with insufficient waist and back strength, they can first put their upper body flat on the mat, practice the posture of raising one leg off the ground, and gradually increase the difficulty after proficiency, lifting the upper body and legs together.
(note: practitioners with headaches or spinal diseases please do not practice this pose;)
How to practice the Scorpion Yoga?
Yoga scorpion practice. The key is to achieve a perfect balance between strength and posture. Yoga is not a simple system of exercise. Fitness yoga has a series of movements and postures, which are carefully designed and fixed after years of development, so it is necessary to achieve mental, physical, spiritual coordination and concentration. To make the Scorpion Yoga perfect.
What are the movements in the nine stages of the yoga Rank exam?
Horizontal turtle, full bow, bundle wheel, two-leg adductor straight stick, one-leg bundle wheel, full camel, flywheel, one-leg flywheel, hand upside down, Phoenix dance, cheek awe, anti-locust, anti-locust two, one leg around head support, one leg around head plate, standing one leg around head, one leg crane, yoga crutch, scorpion two, side crane, cockerel, side rooster, take-off two One-arm supported peacock type
Locust yoga password and power point?
The first stage: lift only your feet.
This is the most basic version of the locust style, where the feet can be separated and the pelvis is the same width.
Choose to lift one leg up or both legs off the ground at the same time.
Key point: the leg is to go back up, not blindly up. In the course of practice, find the feeling that your feet are stretched back from the ground instead of being lifted up.
Keep your knees straight and focus on your hips and thighs.
The second stage: lift only the upper body
Similarly, the feet are as wide as the pelvis, and the shins and instep are pressed down. The arm can be relaxed naturally on the mat, or it can be lifted up with the upper body at the same time.
Key point: the feeling of the foot is the same as just now, the overall trend is to extend forward and upward, not upward and backward.
At the same time, the back of the calf and tibia is pressed down and extended far away, which is helpful to create more space for the lumbar vertebrae.
In short, stretch to both ends and lengthen the body, rather than lifting it up to fold it.
The third stage: raise your hands and feet, keep your hands behind your body for a short time.
It is tantamount to connecting the above two movements at the same time, with both hands straight behind the body and palms facing each other.
Key point: many people here will habitually squeeze the skin on both sides to the middle of the back, or even squeeze the skin on the back into a Sichuan shape, thinking that this is the only way to practice or help lift the chest, which is wrong. On the one hand, the spine needs extension and space in the backbend, and squeezing into the middle will bind the extension of the spine, especially the thoracic vertebrae, and because it keeps pushing inward and forward, it will increase the pressure on the lumbar vertebrae; on the other hand, it will be of no use to the chest, but will make the back stiff and tense.
The right thing to do is: the front chest is broadened outward, the back is also widened, and the arms and shoulders are pushed back and down instead of squeezing into the middle. If you can't feel it, you can put an extension band on the big arm, and then the big arm extends the band outward to help you find the feeling of widening your back.
Keep 1 or 2 breaths and then restore, you can do a few more.
The fourth stage: lift the body up, lengthen the holding time, plus arm changes.
The key points and main points are the same as the third stage above. It's just that you can stay in the asana for a little longer and breathe smoothly and naturally.
There are many changes in the arms, such as raising your hands sideways, raising your hands above the top of your head, and all kinds of dynamic exercises. When adding arm changes, be careful not to shrug, do not let the shoulder and neck tension, if you temporarily can not control, then honestly do the basic version of the arms straight back, palms opposite.