Yoga full lotus sitting posture, the correct way for yoga kneeling sitting?
- The right way to kneel and sit in yoga?
- Yoga angle style?
- How can I succeed in practicing lotus sitting in yoga?
The right way to kneel and sit in yoga?
Kneeling yoga fitness efficacy: can stretch the ankle, knee and hip joints; stretch the spine, enhance the strength of the waist and back; strengthen the strength of the thighs, calves and ankles; promote the function of the circulatory system, effectively regulate the tired body and mind, bring positive energy to the body.
Legs together, kneeling on the mat, toes pressed to the ground, calf muscles taut. Put your hands on your hips, keep your legs, back and neck straight, relax your breath and feel your body stretch naturally.
2 inhale, sit your hips back on your heels, keep your body straight up, open your shoulders slightly, and fold your shoulder blades back
3 exhale and raise your arms. Cross your fingers, palms up, feel the strength of your arms pulling upward, don't leave your hips away from your heels, and keep your back straight.
4 kneeling practice skills: always keep your back straight during practice, feel that there is a traction force in the body from the top of the head to extend the spine to the sky, and press the hips down so that the spine can be fully extended; when the arms and shoulders are opened outward, the waist and back should not be protruding or concave, the chest should be slightly opened, and the shoulders should be kept straight. The picture below is the wrong pose. I hope you will pay attention to it.
Yoga sitting posture is the basic posture that must be mastered in practicing yoga. Sitting posture is basically used in breathing and meditation, which is mainly divided into plate sitting and kneeling sitting. From primary to high difficulty, there are basically several yoga sitting positions: simple sitting, semi-lotus sitting, lotus sitting, King Kong sitting, hero sitting, auspicious sitting, and supreme sitting. Although sitting posture is the basic action, it is relatively simple.
Yoga angle style?
The practitioner sits on the ground with his heel close to the perineum, grabs his feet and spreads his thighs until both knees touch the ground. This is the sitting position of an Indian cobbler. Like the lotus and heroic poses, the horn can be used as a pose for breath control and meditation. When sitting and meditating with corners, the palms should meet in front of the chest, but it takes more practice to keep the back straight. You don't have to worry about it even after eating, just pay attention to not putting your head on the ground during practice.
How can I succeed in practicing lotus sitting in yoga?
Want to practice the lotus to achieve two conditions: 1, the correct method, 2, not impatient to adhere to step by step.
Let's start with the first one: the right way.
The most important part of the double lotus is to increase the ability of hip rotation and abduction. That's what we usually talk about opening the hip. When the range of external rotation of the hip joint is reached, the knee joint can be in a positive position in the double lotus sitting, so as to avoid the injury of the knee joint and the pain in the process of practice. the flexibility of the hip joint is enough. only when the spine is positioned can you sit still, otherwise, even if you barely stand on it, it won't last for a few seconds, so you're opening the hip at all.
There are many movements to increase the range of hip rotation and abduction in yoga. I would like to recommend some classic movements.
1. The frog lies down
The iconic movement of hip opening, especially the need to split cross forks and double plates, must be practiced.
The four-corner bench knelt on the mat
The knees are opened parallel to the sides to their own extent.
Keep the center of gravity on the buttocks
The body bends to its own extent.
Keep it for 5-10 minutes, keeping the center of gravity on the buttocks throughout the holding process, allowing the hips to fall naturally.
2. Butterfly style
Sit on the mat with your knees bent and the soles of your feet facing each other in front of your body.
Put your hands and fingers together and wrap around the soles of your feet.
Shake your knees up and down for 3 to 5 minutes.
Stop dithering
Inhale and extend the spine
Exhale and bend forward to your own extent.
Keep it for another 3-5 minutes.
3. Stretch the back of one leg.
Sit on the mat with your legs straight and your toes hooked.
Bend the right knee and place the sole of the right foot on the inside of the left thigh.
Inhale and extend the spine
Exhale and bend forward to your own extent.
Keep it for about three minutes and practice on the reverse side.
After the body is completely folded, you can still feel relaxed. You can put your right foot above your left thigh and do a single lotus back stretch.
4. Sleeping swans
Lie prone on the mat
The left leg is bent and the left calf is placed horizontally on the front of the body.
Straighten your right leg and land on the back of your knees and feet.
Inhale and extend the spine
Exhale and bend forward
Keep doing reverse exercises for 3-5 minutes.
5. Simple ridge twisting
Lie on your back on the mat with your thighs crossed and your calves intertwined
Side stretching of both hands
Exhale, knees down on the same side of the legs.
Keep group 3-5 and practice on positive and negative sides after breathing.
The last pose is hip retraction, any of the above movements can be practiced separately and in more groups, or several movements can be practiced together, but they all end with a simple spine twist or similar hip retraction.
The second condition is to stick to it step by step and not impatiently.
Persistence is certain, it is best to do it sooner or later, more than half an hour each time. There is also a little disk double lotus adhere, not to reluctantly move up to bite the teeth to bear the pain of persistence, but step by step to do a good job in the preparation of the hip, the ability of the hip joint will naturally be on the plate. So the gradual insistence on Li refers to gradually improving the flexibility of the hip joint, rather than enduring pain in the Lotus asana.
With regard to Lotus sitting, you can keep practicing to get close to that goal, but when you can achieve it, there is no need to give yourself a deadline or persistence.
Pay attention to Fanyi and share health and beauty.