Yoga posture standing flexion how to practice, standing forward flexion?
- Standing forward flexion?
- What are the steps of standing forward flexion?
- How to do well the forward flexion asana in yoga?
- How to do hip opening and hip loosening?
Standing forward flexion?
1. Stand in a mountain style with your hands on two spans. Exhale and bend forward from the hip, not from the waist. When your upper body is bent forward, keep the distance from the pubic bone and groin to the sternum. As with any forward flexion position, it is important to keep your torso stretched so that you can better reach your ideal position.
two。 If possible, keep your knees straight. Place your palms or fingertips in front of or on both sides of your feet. You can also hold your hand on the back of the ankle. If you can't do that, you can also put your hands around the opposite elbow. Keep your heels tight on the ground and point your seat bones to the zenith as far as possible. Fold the muscles of the upper thigh slightly inward.
What are the steps of standing forward flexion?
Practice steps of standing forward flexion
1. Stand in the mountain style, feet together (or shoulder width apart), feet straight
two。 Raise your hands above your head, fold your crotch and stretch your body forward (buttocks directly above your ankles)
3. Hands on the ground, leg muscles tightened, knees lifted, spine stretched (do not bow back)
4. Find your knees on your chest, head down, and grab your ankles with both hands.
Note 1: fold from the base of the thigh, not the waist
Note 2: if there is a problem with the lumbar spine, the spine can be extended without deep folding.
Note 3: the muscles of the legs are tightened and the knees are lifted up so that the spine can be stretched better.
How to do well the forward flexion asana in yoga?
The most important point of the flexion pose is to turn the pelvis forward and fold downward from the hip position, to ensure the full extension of the spine, followed by the extension. The flexion pose requires relaxation and opening of the hip and the back of the thigh. Of course, the posterior thigh of most people are tense, so it is recommended to bend the knee rather than through the bow. We take sitting and standing forward flexion as an example. We can recommend watching a video. I hope it will help you.
Stretch your legs and back.-ha-ha.
Video from: Youku
How to do hip opening and hip loosening?
When many people practice yoga for the first time, because the crotch is too tight, some poses in yoga must be opened before they can be perfectly presented.
So if you want to practice hip opening and hip loosening, don't worry, the following postures can effectively help open the crotch.
1. Stand forward bend, stand in mountain style, lead the body forward and downward with your hands raised as you inhale, abdomen close to your thighs, grab your ankles with both hands, straighten your legs, point your buttocks to the ceiling and extend your spine. Keep five to eight breaths. Repeat three sets.
2. Plough position, lying on the mat, elbows on the ground and legs up, legs upward and backward, back extended, feet on the ground, hands pressed down, chin close to chest, hold for 30 seconds, repeat three groups.
3, double-angled, mountain-style standing, legs open as wide as possible distance, as the breath leads the body forward and downward bend, hands and feet in the same line. Keep five to eight breaths and repeat three groups.
4. Tortoise, stick sitting on the cushion, slightly bending the legs, hands passing through the legs and fingers at the back of the body, extending the spine, keeping five to eight breaths, repeat three groups.
5. Side plate variant, side plate lifting right leg, right hand supporting right ankle, left hand and left foot supporting body stability and balance on the cushion surface. Keep five to eight breaths and repeat three groups on one side.
The upper pose can strongly stretch the groin, the outer thigh, and the lateral hip muscles to help you easily open the crotch. The above asana female partners will stop practicing during the menstrual period. Oh, exercise happily.
Hip opening practice is very important for learning Taijiquan, and the degree of crotch opening and loosening plays a key role in standardizing and energizing Taijiquan movements in the future. Methods:
1. Sit with your feet facing each other with your elbows at 90 degrees. Press your palms on your knees and sit on the ground. Dantian breathed three times.
2. Lift your knees and relax and inhale. Lift your knees slightly as you inhale.
3. Press the knee to relax the whole body, and exhale. With the exhale, press two hands down on the two knees to make the knee and the outside of the legs stick to the ground. In this way, you can inhale and exhale, press and lift for continuous practice, and you can open your hip thoroughly in a few days. With the degree of hip opening, the time for pressing the knees to stick to the ground is gradually lengthened to more than three minutes. Loose hips: when we learn to practice Taijiquan, the double hips must be loosened and the crotch is round. Loosen the hip even if loosened a little bit, do not loosen the hip or do not loosen the hip can not make the internal gas internal strength. The standard of loosening the hip: the double hip can sink, the crotch is open, and the legs bend the knee; the weight of the upper body can be loaded on the foot through the crotch knee, and the crotch is relatively not loaded; the double hip can also bear the weight properly when the center of gravity of the body moves, the conversion is flexible, and the lower plate is stable. The feeling of loosening the hip: a person's self-weight has been stuck in the lower leg and heel of the knee; under the premise that the knee does not lean forward, the crotch can rise and fall up and down; when the weight of the upper body is relaxed, the crotch has a feeling of releasing energy, which is released from the top down; when you contract the perineum, the crotch has a feeling of suction. Through quiet practice and slow practice, we will find a feeling through careful understanding. Work hard!