Boat yoga movements, what are the collection of classic yoga asanas in detail?
What are the detailed illustrations of classic yoga poses worth collecting?
Hello! Friends, are you still upset that you can't remember so many yoga movements for a while? Haha, sweet honey can help you summarize several classic yoga asana diagrams, from thin arms to thin waist to thin legs, want skinny arms? Want a tight, obvious waistcoat? Want perfect upside leg lines? The most detailed illustration of yoga practice in history, Xiaomi will send it to you.
1. Head upside down
Main point: keep the center of gravity on this side of the arm, touch the ground with the left hand, and support the right hand with five fingers. Keep your hands and arms parallel to the ground.
Efficacy: strengthen arms, legs and spine. Adjust heart, lung and abdominal organs to prevent and improve varicose veins. At the same time, it can relieve leg fatigue.
2. Dance King style
Essentials: keep balance in the whole process. When you feel the center of gravity is unstable, remember that the right leg sends force, and the soles of your feet grasp the ground slightly to maintain balance.
Efficacy: stretch the muscles of the arms and legs, the chest can be completely expanded, can improve the balance ability and form an elegant posture.
3. Bat variant
Main point: the first step is to press the back straight and down to relax the spine and remember to lift the buttocks to ensure the standard of posture. Hold the ground in the palm of your hand, don't use your wrist alone.
Efficacy: stretch leg ligaments and exercise leg muscles. Promote blood circulation in the pelvic area and relieve sciatica.
4. Cradle style
Main point: whether this action is super simple or not, hold on to your toes with both hands and remember to lift your chin. After the movement is in place, you can shake it back and forth and stretch your abdomen.
Efficacy: enhance the elasticity of the spine, prevent hip downward movement, expand the chest, exercise abdominal muscles.
5. Heron style
Main point: stretch out your body before doing this action, otherwise it will be easy to cramp. Arm force to lift the leg up, in the process to keep the leg straight, the body closer to the side of the leg, elastic stretch.
Efficacy: effectively stretch thigh muscles and relieve swelling caused by walking or standing legs for a long time.
6. Standing around leg variant
Main point: when it is difficult for beginners to lift the whole leg, you can use walls and clothes hangers. When lifting, be sure to remember that the whole leg stretches straight up.
Efficacy: activate spleen and abdominal organs in a mild way, relax hip joint, promote gas excretion and enhance digestion and absorption function.
7. Tortoise variant
Main point: the third step is to land your palms on the ground, then slowly lower your hips and sit down, remember not to land on your buttocks. After sitting down, extend your hands as far back as possible, adjust your breathing, inhale, stretch the soles of your feet back, exhale, and extend forward.
Efficacy: promote blood flow in the back and pelvis. Speed up the body's metabolism and promote detoxification.
Come on, code up and learn with Xiaomi!
Out of habit, I will collect all the valuable detailed pictures of yoga asana. I will share some detailed pictures of yoga asana collected by myself on my mobile phone so that we can learn together. I pick some common postures and take them away for attention.
1. Yamashiro. Lower π
Add: the jaw in the mountain style can also be parallel to the ground, and the eyes can look straight ahead.
2. Raise your arms and lower the π
3. Standing forward bend B, lower π
4. Stand up and bend A, lower π
5. Four-pillar type, lower π.
6. Upper dog style, lower π
From 1 to 6 is the first half of a set of sun worship. The whole thing is to practice from 1 to 6, and then back from 6 to 1.
7, Bird King style, under π.
Add, knees and elbows as close as possible to the midline, in a straight line, eyes looking up in the direction of the fingers. Shoulders away from ears.
8. Sit at right angles and π down
Add: if you sit down and your back is not straight, you can put pillows under your buttocks. Lift the knee up and the knee socket is off the ground.
9. Two types of station, lower π
Add: the degree of opening of the rear foot has the flexibility of the hip joint to determine. Don't memorize 90 degrees. Instead, remember that the knees and toes are facing in the same direction.
10, triangular side exhibition. Lower π
Add: ditto, the hip joint determines whether the hind foot reaches 90 degrees. If the lower hand can't touch the ground, it can be placed on the thigh or yoga brick to assist.
11. Arm beef noodle style, two-legged samurai sit. Lower π
Add: beef noodle arm, move the head and neck to see if the head and neck can rotate freely. To prevent the compression of the cervical vertebra. It can also be assisted by a pad under the buttocks.
12. Side panel. Lower π
Add: beginners do not have enough physical strength. The lower leg can bend the knee and the lower leg can fall to the ground.
13, reverse plate, lower π
Add: the back of the neck can not be completely relaxed. Do not let the neck fall completely, leaving the cervical vertebrae in a state of no muscle protection.
15. Bow, lower π
16, boat style, lower π
Add: if the beginner is not strong enough, you can bend your knees and lower legs parallel to the ground.
π in the 17th half month.
Add: if your standing legs are not strong enough, you can bend your knees slightly. The eyes can look straight ahead.
18, pigeon style, lower π
19, camel style. Lower π
Add: the part of the cervical vertebra is the same as the upper reverse plate.
You can step on the ground with your toes.
20, plough type, lower π
21, headstand. Lower π
The points on each detailed picture of the pose should be experienced and verified in the exercise. It would be better to find the commonalities of different asanas if we can draw examples from others.
Pay attention to Fanyi and share health and beauty.
There are still a lot of yoga poses that are worth collecting. This time, both the detailed explanation and the right and wrong comparison will help you to do it. Only when the practice is right, can we achieve the desired results and maximize the effectiveness of yoga asana.
It doesn't matter that the yoga asana is not standard, the most fear is that it is not standard and wrong, the wrong yoga pose will do more harm to the body than if you do not practice yoga, it is better not to practice at all.
Today, Xiao Jia will talk about those poses that are fallible and fallible, and what do you need to pay attention to in the process of practice. Before the wrong yoga asana can be corrected and how to correct, all the practical information will be slowly clear, oh, quickly collect it and study hard.
1. Phantom chair type
Easy to make mistakes: protruding abdomen, tilting pelvis, staying at the waist, and upwarping buttocks.
How to correct:
When bending your knees, the soles of your feet are on the ground, and your knees are parallel to your toes. Do not exceed them.
The spine is extended upward and straightened, do not collapse and bend
Lower limb hip joint flexion, knee joint flexion.
Straighten your arms, sink your shoulders, spread your hands and fingers
Chin adduction, eyes looking down to get the ground, ease your breathing, do not hold your breath.
twoγ Pyramid type
Easy to make mistakes: hunchback, shrugged shoulders, knees and buttocks.
Correction exercise:
Stand in the mountain style, with your feet about twice as wide as your shoulders, your hands on your hips, and your waist straight.
The big toe and heel make a slight effort to grasp the ground, tighten the thigh muscles, concentrate on the waist, look at the front point, and exhale slowly.
Stretch forward from the hip joint and keep your back stretched. Open your hands to the ground, shoulder-wide. Bend down to the limit while keeping your back stretched.
3. Tiger style
Easy to make mistakes: waist collapse; leg lift too high; toe not adducted, buttocks not positioned correctly, shoulders not released.
Practice correctly:
The yoga kneeling position begins, inhale, bend forward, support the ground with both hands, and do the cat stretching.
Lift the right leg and stretch back until the right leg is parallel to the hip in a straight line, hook the soles of the right foot and straighten the leg back parallel to the ground
Rotate the base of the right thigh, straighten the hip, adduct the abdominal ribs, lengthen the spine, look forward, keep the head extended, pay attention to no wrinkles in the posterior neck, exhale and adduct.
Lift your left hand and straighten forward, open your fingers, support your body with your right hand, hold on for 30 seconds, and practice changing sides.
4. Stretch and twist the ridge of one leg
1. Stand on your knees on the ground and stretch your left hand straight to the ground.
twoγ Lift the left leg straight to the left and twist the upper body to the left against the left leg.
3. Bend your right hand from the top of your head to grab the soles of your left foot to keep your balance.