Yoga triangle pose, suitable for yoga pose at night?
A yoga pose suitable for doing at night?
If you sit or stand for too long during the day, forward bending positions such as swapping and stretching one leg can help stretch your leg muscles and tendons to relieve overtightened leg muscles. But we don't recommend taking a strong posture before going to bed, which will make you feel energetic and not easy to fall asleep. Play a yoga voice meditation and do a gentle stretch for a few minutes. The following yoga postures can help you sleep. Coccyx massage this posture gently massages the joints of the coccyx and sacrum, soothes its nervous system and plays a wonderful role in calming the body and mind. Lie on your back and bend your knees so that the soles of your feet are flat on the ground. Put your arms on the side of your body, palms down. A folded towel can be placed under the head to make the neck more comfortable. Press down on the waist and back, while the knees reach the chest and place the sacrum against the ground. Put your hands on your knees, put your legs together, and begin to make a small circle. First slowly turn 5-10 laps to the right, and then turn the same number of laps in the opposite direction. Breathe normally. When turning in circles, you can pull your knees closer to your chest, as long as you choose a position that makes your waist and tailbone feel the most comfortable. You can try to make a small circle, a middle circle, a large circle, or a combination of small, medium and large circles. Everyone feels different, and you need to choose the method that best suits you. When you are done, put your feet down, stretch out your legs, close your eyes, put your palms up and relax thoroughly. Knee release (variant) hold the knee in front of the chest, and then shake the body left and right. This comfortable and simple exercise can stretch your back, relieve tension and promote digestion. It is a good helper to sleep soundly. But please be careful not to do it when you are full. Lie on your back, bend your knees and keep the soles of your feet on the ground. Take the bar a little bit to relieve the taut back of the neck. A folded towel can be placed under the head to make the neck more comfortable. Press down on your waist and fold your knees to your chest. Ten fingers intersect and clasp your knees on your chest. Ten fingers intersecting and hugging the knees at the knee fossa is a way to reduce the difficulty. Swing slightly from side to side and breathe naturally. Back to the center, motionless, so that the back gradually soft and extended. Close your eyes and relax for as long as you like. When restoring, release your hands, press the soles of your feet to the ground, return your arms to the side of your body, and then straighten your legs.
Where does the yoga handstand rely on to keep the balance?
Hello, everyone. I am the one who loves yoga and sharing.
There are many kinds of yoga handstands. The most common ones are shoulder stand, hand stand, and elbow stand. No matter which kind of handstand, there are two main parts of strength together to maintain the balance of the body.
1. The power of the foundation.
First of all, what is the foundation? ①, the part of the body in contact with the ground. ②, play a major supporting role in the body. It is the foundation that meets these two conditions at the same time. Basically, the names of each handstand are based on different names. For example, the foundation of the elbow handstand is mainly on the elbow. The foundation of the handstand is in the hand.
So no matter what kind of handstand, the foundation should press down on the ground, and then let the reverse thrust of the ground push the body up. In fact, it's the same as when we stand. Stand with your feet down and your arches up.
2. Core strength.
Or take standing as an example. When we stand, if there is no strength in the core, the strength of the whole upper body is pressed down, although it does not affect our standing. But the whole person will appear lethargic, hunched, not straight enough, and will increase the pressure on the knee.
But in inverted posture, if there is no strength in the core, the weight of the whole body is pressed to the ground, the strength of the hand is much worse than that of the foot, the strength of the arm is much worse than that of the leg, and the stability of the shoulder is not as stable as that of the pelvis. So if you don't activate the core power, you may stand up, but you can't. Apart from the psychological effect, the biggest reason why some people can't leave the wall is the lack of core strength.
Of course, in addition to these two forces, the stability of the shoulder is also required to maintain the stability of the handstand.
The role of the shoulder in the inverted pose is equivalent to the role of the pelvis when we stand. When standing, the pelvis connects the lower limbs and the upper body, and the pelvis is stable so that it can stand for a long time and stand steadily for a long time. In the inverted pose, it is very important to keep the shoulders stable. In a handstand, the shoulders are connected to the foundation of the ground and the torso of the body. the shoulders and shoulders are unstable, which is equivalent to the instability of the lower plate, and it is difficult to stabilize the whole body.
Our bodies are a whole. No matter standing, handstand, all need the whole body participation, coordination, in order to better complete.
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The benefits of yoga, we all know, can be thin legs can maintain a balanced body, and so on, but how to practice yoga handstand, many people do not quite understand.
In fact, the strength of yoga handstand that really controls the balance of handstand comes from the exercise of you and the core muscle group. This is also a very good choice. When you practice, you can first practice the strength of your abs and arms, so that you can control your muscle balance well.
Strong legs, at this time not only to use yoga, but also need to add hand massage to promote blood circulation, and achieve the effect of weight loss. Good results can be achieved by handstands.
Head and elbow handstand
There are often head-elbow handstands in recent postures, so do you know the role of handstands? Many people think that handstand can only speed up the blood circulation, in fact, it also has the effect of detoxification. Arm bending handstand, chest facing forward, two legs open in the air, the main function is to control the body balance, showing a 90-degree right angle.
Head and elbow handstand variant
This pose can develop attractive collarbone lines, as well as improve accessory breasts and reduce arm fat. Action decomposition: both hands on both sides of the elbow bending forearm to support the ground, the upper body oblique upward upright, chin tiptoe to look forward, legs naturally separated from the waist below the side of the head stretch, so that the whole body to form a semicircle. The feet are tilted above the head.
There are many ways to increase arm strength, such as lifting dumbbells or arm wrestling, all of which can effectively increase arm muscle strength and make it safer with obvious muscles.
Scorpion type
There are many ways to maintain balance, the most difficult to control is to use the shoulders and arms to work together, although the effect is good, but few people can do it. The same is handstand, scorpion style gives you more exercise. The arms bend to form an angle to support the ground, the chest pushes forward against the shoulders, and the legs lunge out in the air to adjust the distance between the two legs.
Scorpion handstand variant
In the face of this dangerous asana with a high degree of difficulty, it is most important to adjust your mindset. Whether you can complete this pose depends entirely on your attitude. First of all, the legs are separated to support the ground, then the elbows are bent and the legs are raised, one foot is long on the knee joint, and it is best to use the arms and shoulders to work together.
Thick legs is not your fault, as long as you impose practice legs thick will say goodbye to you forever, if you do not practice thick legs not only will not disappear, but also will become more sturdy, you do not want this to happen!
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