How many forms of yoga are there? yoga-12-style courses of worship?
- Yoga-Twelve-style Sun worship course?
- Inclined plate correct posture?
- Yoga four-legged stool interpretation?
- Yoga right-angle twist?
Yoga-Twelve-style Sun worship course?
The twelve forms of sun worship are the twelve postures that pay homage to the sun. It is said that when ancient Indians got up early in the morning, facing the rising sun on the horizon, they created 12 gestures to express their feelings of worship in order to thank the sun for giving light and energy to mankind. So when you do sun worship, you should be full of gratitude.
Stand up straight, exhale and put your hands on your chest and close your palms.
Inhale, arms straight back, on both sides of the ears, upper body leaning back, buttocks pushed forward.
Exhale, palms flat on the ground, fingers and toes in a straight line. Keep your head as close to your knees as possible.
4 inhale, extend the right leg back as far as possible, let the right knee land (next time change the left leg to extend back).
Hold your breath, straighten your left leg back and stand up in a volt position.
Exhale, bend your knees and land on your knees, chest and forehead.
7 inhale, push your buttocks forward, lean your head back and expand your chest into a cobra.
Exhale, hands and feet do not move, buttocks as far as possible to push up, into (inverted V) position.
9 inhale, step out of your right foot and place it in the middle of your hand, land on your left knee and look up (change your left foot to step forward next time).
Exhale and put your left foot forward with your knees straight and your forehead close to your knees.
Inhale and stretch your whole body as far back as possible.
12 exhale, return to standing posture, feet together, hands drooping on both sides, take a deep breath and return to action 1.
Inclined plate correct posture?
Yoga ramp is a simple and effective weight-bearing exercise that activates core strength-connecting the upper and lower body while exercising the shoulders, arms and buttocks. This is also a physical endurance exercise that keeps one movement for a long time. Because it is kept for a long time, if it is not done correctly, it will have a bad effect on the body, so it is important to do the right inclined plate.
Standard yoga slant style:
1. Standard inclined plate type
The wrists are aligned with the shoulders, and the feet are as wide as the hips. The abdomen is pulled up and the body is in a straight line from the heel to the top of the head. Keep it for at least 30 seconds and practice slowly, which can be increased to more than 3 minutes.
2. Elbow support inclined plate
Elbows aligned with shoulders and small arms on the ground. Lift up the abdomen and move the heel to the top of the head in a straight line. If possible, the soles of the feet are perpendicular to the ground. Keep it for at least 30 seconds and practice slowly, which can be increased to more than 3 minutes.
3. Half of the inclined plate
Bend your knees to the ground, align your wrists with your shoulders, and push your head to your knees in a straight line. Keep it for at least 60 seconds and practice slowly, which can be increased to more than 3 minutes.
4. Side plate type
Turn your body to the left and support the ground with your left hand. Extend your right hand upward, keep your legs together and look up. Keep it for at least 30 seconds and practice slowly, which can be increased to more than 3 minutes. Then change sides and repeat the above actions.
5. One-leg elbow support
Come to the elbow support, then raise the left leg off the ground. Keep it for at least 30 seconds and practice slowly, which can be increased to more than 3 minutes. Then change sides and repeat the above actions.
6. Inclined plate with hands on the ball
Put your hands on the ball, which is directly below the chest. Keep it for at least 30 seconds and practice slowly, which can be increased to more than 3 minutes.
Yoga four-legged stool interpretation?
Quadrangle stool the most basic yoga pose, many tandem linked poses, cat basic asana
Asana effect
1. Relax the neck, shoulder, back and waist, relieve spinal pressure and back pain
2. Activate the spine to make it more elastic.
3. The abdominal organs are massaged and maintained to regulate the digestive system.
King Kong is ready to sit with his hips on his heels and the instep on the ground.
Cymbal
2. Inhale, body up and forward, arms under the shoulders, five fingers open, and a horizontal fist between the knees.
Cymbal
3. Adjust arm position, elbow eye opposite, do not overextend, abdomen tighten and push upward, flatten back as far as possible, relax spine, tail vertebra slightly retracted, thigh perpendicular to the ground, instep close to ground.
Yoga right-angle twist?
The right-angle twist of yoga is as follows:
1. Mountain posture.
2. the feet are separated, slightly wider than the shoulders, the forefingers of the two hands are crossed and turned outward, the arms are raised above the top of the head, the hip is flexion, and the torso is parallel to the ground, swinging horizontally to the left and right.
3. Keep several groups of breathing, and then restore.
Breathe: exhale and swing left and right, inhale and return to normal.
Efficacy:
Enhance the flexibility of the hip and shoulder, stretch the waist and back, and strengthen the core strength.
Key Tips:
The arms and back are in the first line, 90 degrees with the lower limbs, the feet and knees are stable when swinging, and the pelvis is straight.