Yoga Swan style video, what is the correct posture of the frog? What should I pay attention to?

1. What is the correct posture of the frog? What do you need to pay attention to?
2. How is the yoga sitting posture connected to the standing posture?
3. To create a good figure, yoga "pigeon style", how to practice correctly?

What is the correct posture of the frog? What do you need to pay attention to?

Hello, I am glad to answer this question for you. I am Li Jikuan, the fitness instructor of Sepp.

When we practice squatting, hard pulling and other lower limb training, we need the flexibility of the hip joint. If the flexibility of the hip joint is limited, the mode of our movements is not standard, which will affect the effect of training, and even be easily injured during training.

Practice the frog stomach step by step, don't be impatient. Keep breathing symmetrically during training and slowly stretch the medial thigh muscles!

We'd better stretch the frog on the yoga mat and lean over the yoga mat with our forearms on the front of the shoulder and the pelvis slightly leaning forward and raising our chest. The heels of the rear feet are facing the ischial bone of the same side, both feet and calves should stick to the ground, keep breathing symmetrically, slowly push back the buttocks, fully feel the stretching of the inner thigh muscles, keep it for one to two minutes, there will be pain in the process, we maintain a symmetrical breathing pain will drop, to tell ourselves to insist.

With us. Hip joint flexibility is getting better and better, we can slowly open the calf, so that the calf and thigh at an angle of 90 °. Slowly move the buttocks back in this position so that the flexibility of the hip joint can be continuously improved when we. When the inside of both thighs can hold the yoga mat very well, you can choose to put two yoga bricks on the inside of the knee for further stretching!

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When the frog lies down, the upper body should stick to the ground. After lying down, the buttocks and both thighs should be horizontal and the feet should be flat. After doing this, the upper body slowly lifts and then slowly lowers such a cycle!

Lie down on the frog is to train the hip. Hip training is very important in dance, taekwondo and other sports, especially in basic training. This helps stretch the ligaments to increase flexibility.

The frog stomach is often used to open a hip, and its hip opening effect is very good. When I was learning to dance, the teacher also asked me to lie down. At the beginning, I was just like the little girl in red pants. I couldn't get down at all, and it was in great pain. But everyone was lying on his stomach, and he could only lie down brazenly, and slowly he could go down. After practicing this, I feel that my split can go down more, so my personal experience thinks that it is very beneficial to open the hip. And my legs are much thinner and straighter, which is all personal experience. It's just that it was really painful when I started practicing. You have to stick to it.

First, action decomposition:

1. Starting with landing on all fours. The hips can be lowered to a minimum within the comfort zone, maintain posture and take at least three deep breaths.

two。 On the right side of the mat, put a blanket under the right knee.

3. The right knee and calf slowly slide to the right, away from the torso, while relaxing the elbows, lowering the hips, and the chest close to the cushion.

4. Rest your head with your hands (or yoga bricks)

5. The hips can be reduced to a minimum in the comfort zone, keep your posture and take at least three deep breaths

Second, exercise parts of the body:Pelvis, legs, back

3. Hint:Students with knee discomfort are not recommended to practice asana.

Keep your feet apart at the same width as our knees.

You can stretch one arm at a time: it's safer to bend the other arm so that your head rests on your forearm.

Those with good flexibility can stretch their arms at the same time.

If the pressure on the inside of the leg or hip is too strong, it can move the hip forward.

Another option, toes together, buttocks moving backward.

You can put a long pillow under the body to relax the upper body.

If the shoulders are uncomfortable, spread your arms wider to the sides.

IV. Benefits

Deeply open the hips (especially the adductor); squeeze the lower back to bend the back slightly; effectively relieve dysmenorrhea in women and is very good for our digestive tract.

5. Signs of discomfort

The back is not good (not suitable for this pose); the knee will feel uncomfortable, so put a cushion under the knee; if the neck is stiff, touch the ground with the forehead (not the chin) or rest on the long pillow; keep the pose for 5 minutes. Students with good flexibility do not need to deepen the asana, just increase the retention time.

According to the questioner's description, 24 years old, want to cross, want to know the correct posture of the lying frog.

The lying frog is the star posture of opening a horizontal hip. The appearance rate is high and the effect is good. The frog lies down, below the 👇 picture.

Correct practice method:

1. Stand on your knees on a four-legged bench to ensure that your thighs are vertical to the ground.

2. Hands on the ground, the thighs move parallel to the outside to their limits. Lower 👇 diagram

3. The inner edge of the feet falls to the ground and the inside of the calf is affixed to the ground.

Keep it for at least five minutes.

5. After the end of the frog, practice the hip posture. (this step must be practiced and must not be omitted)

Main points:

1. The thigh and waist are 90 degrees. The thighs and calves are 90 degrees.

2. the center of gravity is on the buttocks. Buttocks fall.

3. Beginners can use aids to keep the height of the upper body consistent with the hips as far as possible, or slightly higher than the buttocks, so that the center of gravity falls on the buttocks and helps the buttocks fall. Use aids to adjust the height of the upper body. For example, lying on the pillow, elbows on the yoga block, elbows on the ground, the whole arm completely stretched out to the ground)

4. Put something under your knees.

Keep it for at least five minutes.

6. After the end of the frog, be sure to practice the hip posture.

There are also many hips. I recommend one that I often practice, samurai sitting. Below the 👇 diagram.

If you can't demonstrate this, you can put bricks under the buttocks, or put the soles of the upper legs on the outside of the knees, step on the ground, and the samurai needs to change sides to practice.

Pay attention to Fanyi and share health and beauty.

Mandukasana is a common yoga pose that keeps our hips open, flexible and healthy.

Benefits and contraindications:The target areas of this pose are the buttocks and groin, which will open and stretch in this pose. But the chest and shoulders also open so that you can take deeper, longer breaths. And your back muscles will be strengthened.

For people with knee, groin or hip problems, this position can be challenging. In addition, people with ankle or lower back problems should pay special attention to this posture so as not to cause discomfort, pain or injury. People in the third trimester of pregnancy are not recommended to practice this posture.

Before practicing, make sure your knees and hips are warmed up.

Detailed explanation of asana:

• The table style begins with your knees stretched out to the side. It's wider than a mat. Just extend your knees to the level where you feel comfortable, and you can still breathe steadily and slowly. Bend your feet to protect your knees and keep your toes away from the center.
• Lower the chest to the ground while pointing the tailbone to the back. Keep the buttocks on the same plane as the knees.
• Start your core so that the belly button is raised and away from the ground. Stare at the floor and stretch your head forward to prevent compression of the cervical vertebrae.

Prompt

In posture, the most vulnerable parts of the body are the knees and buttocks. Therefore, be cautious and honest about your abilities. If there is a problem, pull back and use an accessory to help you get into the position more easily.

Since the knee will be removed from the mat, you can put a towel under the knee. It not only supports it, but also makes it easier for the knee to slide into place, but be careful not to slide it too far. Remember to keep muscle control on the inside of your thighs to avoid stretching.

The accessories under the forearms can help reduce the weight of the spine and buttocks, and the support pads under the entire torso can place the abdomen down, or you can turn the pose into a restorative pose where you can stay longer without feeling tired.

When you are in a position, don't be afraid to do small movements on your hips, such as swinging back and forth and drawing small circles in both directions with your tailbone. These small movements can help relieve tension.

Follow-up posture

Beef noodle style

This sitting posture can reduce the compression of the coccyx that may be caused by the breaststroke. This pose is the hip movement in the other direction, which can counteract the hip movement in the breaststroke exercise, keeping the ankles bent to protect the knee joint.

Happy baby style

After opening your hips, you need to relax your body. In the happy baby pose, grab the outside of the foot, or anywhere on the calf, keep the heel pushing toward the sky and pull the knee toward the armpit.

Cadaver type

This pose allows you to completely relax. The key to this posture is to stay in the present and let go of everything that happened before and everything that needs to be done in the future.

The breaststroke is a simple and intense posture. It will really push you to be consistent with yourself and your body, and don't overdo or force yourself into posture. Please concentrate on taking deep breaths to keep your spine extended. This helps you stay centered all the time.

How is the yoga sitting posture connected to the standing posture?

How to connect sitting posture to standing posture in yoga practice?

When it comes to cascading, I have to mention dogs. The lower dog is called the king of tandem postures. From the lower dog, you can easily connect to the standing, sitting, kneeling and prone positions. So whether you want to string from sitting to standing, or from standing to sitting, you can use the lower dog for the transition.

For example, the following figure:

From the lower dog walk to the middle of the hands, first enter the forward bend, then bend forward to the mountain posture, and then enter any standing posture.

Of course, the reverse is true. You can go back to the mountain from any standing position, then go into the forward flexion, and then walk backward with both feet to the downward dog position.

Of course, this is just one of my examples. There are many ways from the lower dog to the standing position or from the standing position to the lower dog.

In the following picture, the lower dog is one to the station or the standing posture to the lower dog. 👇

This is how to connect from the lower dog to the standing posture or from the standing posture to the lower dog. Then see how to connect from the sitting position to the lower dog.

Lower 👇 diagram

The collusion between the dog and the cat. It can be perfect from the lower dog to the kneeling position, or from the kneeling position to the descending dog. Next, you can connect a series of tiger, camel, latch, etc., or directly into the sitting position.

For example, from a lower dog to a sleeping swan. Of course, the reverse is true, from sleeping swans to lower dogs. Lower 👇 diagram

In fact, when it comes to yoga series, there are no rules, you can give full play to your imagination. As long as the movements are coherent and smooth.

To create a good figure, yoga "pigeon style", how to practice correctly?

Pigeon style requires open hips. If the hips are not opened, you can put a cushion under the buttocks. Be careful to try the action in a safe state, and stop immediately if you feel uncomfortable. Don't force it.

How to do one-legged pigeon style?

1. Start with the lower dog. Usually learn how to change from a lower dog to a pigeon.

two。 Lift your right leg away from your body. Slide forward to the back of the right wrist. Put your right leg under your body, your right foot in front of your left knee and behind your left hand. The outside of the right calf should be placed on the mat. The more forward your right heel is, the deeper and stronger the posture will be. Keep your right foot bent to protect your knees. If you are a beginner in yoga, bend your front knees as much as possible to feel comfortable and not nervous. It is important to protect your knees in this pose to prevent irritation of the joints.

3. Slide your left leg behind you. Straighten it so that the front of the thigh is on the floor. Look back and make sure your left leg is straight behind you, not to one side. Make sure the back of your thighs rotates inward. Press all five toes of your hind foot on the mat.

4. Lower the outside of the right hip to the ground. Put your right heel in front of your left hip. Try to keep the pressure on both sides of the buttocks equal.

Put your hands on both sides of your legs. Inhale and use your fingertips up. Try to lengthen your spine. Lengthen the lower back and press the tailbone down and forward.

Exhale and place your upper body above your right leg. Keep your head down to make your buttocks comfortable, but it also allows them to stretch deeply. Focus on the weight of the buttocks and the length of the spine. If you are flexible, stretch your arms forward and fold your hands together. Put your head on your hands and your upper body on your right leg.

7 stay in this position and take 4-5 breaths. Inhale and exhale through your nose. Continue to keep the pressure on the two buttocks equal and stretch the spine forward and downward.

Get up and put your hands back on the floor. Inhale while carefully sliding the left knee forward. Exhale, lift your right leg, and return to the lower dog position. Lift your right leg, relax the tension in your right hip, and breathe 1-2 times.

9. If you are a more advanced yoga practitioner, you can modify your posture. More experienced yoga practitioners, or those with flexible hips, can deepen this pose into a back bend. Breathe in, then rise in dove pose to the right. Bend your back (left) knee, then back to your left arm. Grab the outside of your left ankle. Bend your left foot and try to keep the weight of both hips equal. If it feels good, put your right arm back and grab the inside of your left ankle. Hold position for 4-5 breaths. Continue to rotate your shoulders back and chest up. Slowly release this change, placing your hands on either side of your right leg. Repeat the change on the other side.