Simple yoga, simple yoga before going to bed?

1. Simple yoga before going to bed?
2. What should the "crescent pose" do in yoga asana? What are the essentials of the pose?

Simple yoga before going to bed?

Relaxing yoga sequence before going to bed

1 baby style (pillow)

He landed on his knees and touched his big toes. Kneel first, the calf is perpendicular to the ground, and put a folded blanket above the back of the calf. Sit on the heel on your hips and fold your body forward to the top of your thighs. Fold your hands, put your forehead on the back of your hand, or extend your arms forward and take a deep breath. If the chest needs more support, you can put a folded blanket under the chest. This relaxing pose helps you breathe deeply, relax back tension, and stretch your psoas and buttocks.

2 alternative nostril breathing

Comfortable sitting position, extended spine and relaxed shoulders. Take out your right hand and fold your index and middle fingers. The thumb is gently placed on the right nasal wing, and the ring finger and little finger are gently placed on the left nasal wing. Inhale deeply through both nostrils. Cover the right nostril and exhale through the left nostril. Inhale through the left nostril, cover the left nostril and exhale through the right nostril. Inhale through the right nostril, cover the right nostril and exhale through the left nostril. At the beginning of the practice, do 1-2 rounds. Then slowly increase to 8 rounds. This breathing exercise balances and calms your nervous system, balancing the left and right hemispheres.

3 inverted arrow type

Seat bones as far as possible wall, buttocks compaction wall and floor. Stretch your legs up and your palms up. Keep your legs straight up against the wall. Put a blanket under the sacrum, close your eyes and let gravity insert the thigh bone back into the acetabulum. The inverted arrow can put the body in a relaxed and upright position. It is recommended to keep it for 5 minutes. Then bend your knees and put your hands around your knees.

4 side recumbent test

Turn your body to the left and land on the outside of your knees and calves. The left hand is below the left ear and the right hand is on the outside of the right knee. Hold for 1 minute and repeat on the other side.

What should the "crescent pose" do in yoga asana? What are the essentials of the pose?

Crescent:-this backward bending position stretches the muscles in the front of the thighs, including the tight deep iliopsoas muscles of many people. It also regulates the kidneys and liver.

Practice method:

1. Starting from the kneeling position, take a step forward with your right foot and bend your knees so that your right leg is parallel to the ground.

two。 Stretch from the front of the left leg. Stretch down from the hips to the knees. Extend from the knee to the ankle, then along the front of the foot to the toe. Put your hands on your front knee and lunge deeper as you bend more to your right knee so you can feel the stretch on the front of your left thigh.

3. Raise your arms above your head, extend to your fingers, and straighten your chest at the same time. Make the back bend comfortable enough so that you can stretch your tailbone toward the floor and increase the extension of the front of your left thigh. Let the buttocks go down a little bit. You can now increase your bending back to your personal maximum.

4. The lower back is the most naturally curved part. When you stretch your arms back gracefully and extend your chest forward and upward, consciously raise the curve of your spine to the top of the middle back. Palms face each other, or. If it doesn't cause tension in the neck or shoulders, close your palms.

5. Face up to the ceiling and guide your eyes upward. Stay here and take a few breaths and enjoy the crescent you are in. Then exhale, put your hands back on the ground and land on your feet. Repeat on the other side.

Tips for beginners

• To improve stability, keep your hind legs active and press your feet hard.
• Suppose you don't move your feet, as you can imagine, to pull them closer so that your legs join.
• Keep the hips (center of gravity) low and horizontal, facing the front of the cushion

Inverted styleChildren's style, cat style, head-to-knee style.

Modification and change

If you want to deepen your posture or reduce fatigue, you can make simple changes. Try the following changes to find the pose that works best for you:

Essentials of asana

1. Palms can be together or separated to enhance the open sense of the pose

two。 The initiation of the abdominal lock increases stability and increases the extension of the spine.

3. Chest breathing and back bending enhance the deep extension of the psoas muscles.

Hind feet:Actively stretch your toes and press your little finger on the mat.

Front foot:The knee should not exceed the ankle as far as possible, which can improve the stability of the pose.

Arms and back:

Rotate the upper arm, open the space around the neck and relax the shoulders.

Use the trapezius and latissimus dorsi muscles to pull down the scapula and strengthen the back muscles.

Abdomen and chest:

Lift the chest and exhale into the posterior bend.

Activate the abdominal lock and pull up the abdominal core.

Arm:

Arms up, eyes staring up.

The benefits of crescent style

Matters needing attention

If you currently have high blood pressure or heart problems, please do not practice the crescent style. In addition, if you hurt your knee or spine, avoid this position. Always practice within your own limitations and abilities. If you have any body, please talk to your doctor before practicing yoga.

The crescent style is one of the postures in Sun worship 12. It is also a frequently used pose, practicing the crescent pose can enhance the flexibility of the ankles, knees and hips, exercise the muscle strength of the legs, and is also a great practice pose for vertical forks. Let's take a look at what the crescent style in yoga looks like.

Crescent style, below the 👇 picture.

Let's take the approach from the lower dog to the new moon as an example to decompose the crescent practice. The simple motion picture is as follows: 👇.

1. Inhale and lift your left foot up.

Exhale, take a big step forward with your left foot and come between your hands. Bend your left knee, knee directly above your ankle.

2. Inhale and extend your back.

Exhale, put your right foot over your knee and press your foot to the ground.

3. Inhale and raise your hands above your head.

Exhale, shoulder sinking, hip sinking.

4. Keep 3 to 5 groups of breath in the pose, then change sides.

Stretch the spine with each inhale and exhale with the hip down.

Essentials of asana:

1. Knee.

Foreleg knee: if there is a knee injury, the knee is directly above the ankle. If the knee is healthy, the upper ankle should not exceed the toe tip.

Hind leg knee: the hind leg knee point, you can put a towel under the knee. You can also press your toes on the heels of your feet, which can help activate the muscle strength of the legs, lift the knees and reduce the pressure on the knees.

2. Hip.

The front hips are pulled back, and the posterior hips are sent forward, always keeping the hips on the same plane, not both sides of the buttocks forward and backward, let alone up and down.

The legs clamp hard to the midline, the buttocks sink, and the spine extends upward.

3. Upper body.

Extend the spine with the upper body upright. Shoulders spread back and sink.

An enhanced version of the crescent style. Below the 👇 diagram.

Inhale and extend the spine. Exhale and bend your arms up and behind you.

Remember to make sure the next plate is stable and bend back within your ability.

Notice that the back bend in the picture above is the complete opening of the chest rather than the movement of the waist back.

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