The basic steps of yoga asana, yoga asana-how to do the bridge pose? What are the precautions?
Yoga pose-how to do the bridge pose? What are the precautions?
How do you do the bridge style?
Step 1
Lie on your back on the floor and, if necessary, put a thick folding blanket under your shoulders to protect your neck. Bend your knees, put your feet on the floor and keep your heels as close to the ischial bone as possible.
Step 2
Exhale, press your inner feet and arms on the floor, push your tailbone up to the pubis, tighten your hips, and lift them off the floor. Keep your thighs parallel to the inside of your feet. Clasp your hands under your pelvis and stretch your arms to help you stay above your shoulders.
Step 3
Lift the hips until the thighs are roughly parallel to the ground. Keep the knee directly above the heel, but push the knee forward, away from the buttocks, and the tailbone extends behind the knee. Lift the pubic bone to the navel.
Step 4
Lift the chin slightly away from the sternum, press the shoulder blades against the back, and press the top of the sternum downward. Tighten the arms, widen the shoulder blades, and try to increase the space between the arms at the bottom of the neck (on the blanket).
Step 5
Hold a position of 30 seconds to 1 minute. Exhale and relax, and the spine rolls slowly down to the floor.
Contraindications and precautions
Neck injury: do not pose like this unless you are practicing under the supervision of an experienced teacher.
If the waist is difficult to support pelvic lift in this position, slide a block or pillow under the sacrum and place the pelvis on the support.
Strengthen the posture
Once in this position, lift the heel off the floor and push the tailbone up closer to the pubic bone. Then lift it from the tail and pull the heel back to the floor.
Benefits
Stretch the chest, neck and spine to calm the brain and help relieve stress and mild depression. Stimulate abdominal organs, lungs and thyroid gland. Speed up digestion of tired legs and help relieve menopausal symptoms. Menstrual discomfort. Menstrual discomfort. Menstrual discomfort. Relieve anxiety, fatigue, back pain, headache and insomnia, treat AS. THMA, hypertension, osteoporosis and sinusitis
Yoga bridge pose should be said to be a famous pose in yoga, and many people who have not come into contact with yoga may also know this pose. Because this pose has a good physiotherapeutic effect on the forward and backward tilt of the pelvis. At the same time, it can also beautify the lines of the buttocks, so we often call the bridge buttocks. It can be seen that he has a powerful effect on shaping the buttocks. The bridge is also a gentle backbend that stretches the front of the body, opens the groin and increases the flexibility of the hip joint. Increase the strength of back muscles. It's a very powerful yoga pose.
First of all, let's get to know the pose. Bridge type, lower 👇 diagram.
Let's take a look at the exercise steps:
1. The following 👇 diagram
Lie on your back on the mat.
Bend your knees. Keep your heels as close to your hips as possible.
Put your palms down on both sides of your body.
The head and neck are straight and the chin is slightly retracted.
The head, navel and bone are in a straight line.
2. The following 👇 diagram
Inhale and lift your thighs, hips and upper body. Step on the ground with the soles of your feet, press your palms on the ground and tighten your buttocks.
Exhale and hold.
Keep 3 to 5 groups and restore after breathing.
The practice method is very simple, but there are many main points of asana. Analyze them one by one.
1. Feet.
Feet together or apart are as wide as your shoulders. However, it is recommended that beginners' feet are shoulder width apart. It is important to note that the toes are facing straight ahead.
2. Knee.
Keep the knee and toe in the same direction, that is, the knee is facing straight ahead. The easy mistake here is to open your knees outward. The right thing to do is to pull your thighs in the middle and lift them up. Knee to toe direction, do not let the thighs in a loose outward position.
Here is an auxiliary method to clip a yoga brick on the inside of the thigh. Clamp your legs on yoga bricks. Below the 👇 diagram. The picture shows a yoga brick sandwiched between the feet and thighs. It's also a better way.
There's another problem with the knee. Keep your knees below your ankles.
Many people have heard that the heel is as close to the hip as possible. But at the beginning of the preparation, his feet could not be near his buttocks. Because at this time, my feet can go back. So after lifting the body, the feet walk in the direction of the hips. But because he doesn't have the ability to bend back enough. There is not enough room for physical lift. Walking the heel to the hip does not increase the strength or difficulty of the pose, but just forces the knee forward, which needlessly increases the pressure on the knee. Let's still take the picture above as an example.
If your back bend is on the yellow line. You move your heel to the green line. Then the knee will exceed the ankle. You can imagine.
But if your body bends back to the purple line, the heel is naturally close to the buttocks and comes to the purple line, and the knees remain in the right position without pressure.
So when doing yoga, don't rush to pursue difficulty and intensity. Be sure to be within your ability. Don't worry. Yoga asanas come naturally, and no hurry is also a kind of practice.
3. All parts of the body that leave the ground go up, with feet, arms and shoulders pressed down.
4. Head and neck in asanaNo rotation.
5. if the strength of the waist and abdomen is not enough, you can hold the waist with both hands to help support, or with the help of aids.
If with the help of yoga blocks or yoga wheels as an assistant. Please observe the position of the force point on the sacrum in the picture. Never put an auxiliary pad on the lumbar spine.
Pay attention to Fanyi and share health and beauty.
1. Lie on your back, palms of hands facing down on both sides of the body, legs bent and retracted, legs as wide as hips, soles of feet on the ground. The midpoint of the association of the two feet is upward, with the phalanges, navel, the midpoint of the association of the shoulders, the chin, the nose, and the top of the eyebrow all in a straight line.
two。 Inhale, keep your body close to the ground, bend your hands back, place your palms on the ground, place them next to your ears, feel your chest and shoulders expand, and don't lift your waist.
3. Exhale, palms, head and feet prop up the body; buttocks adduction, elbows adduction, put the body flat, keep on a horizontal plane, do not move back and forth, so that the body can practice smoothly.
4. Inhale, straighten your arms, keep your head off the ground, hold your body up, look at your glasses in the middle of the palm line, and keep 5-8 breaths. When taking back, the body falls slowly, bend your elbows to support the ground, slowly restore the head and neck, after the upper body falls to the ground, straighten your legs and take a deep breath to relax your body.
Note:
- Keep your elbows, heels, and the top of your head in correct contact with the ground and stabilize your balance
- When practicing this formula, you need to have good physical flexibility, and you must not force it. When lifting or falling the waist and buttocks, the body should keep balance and not shake left and right. It is appropriate to reach the maximum limit of the body.
I. comparison of right and wrong
Second, decompose the password in detail
1. Lie on your back with your palms facing down on both sides of your body. Relax your shoulders and sink to the cushion.
2. Bend your knees, step on the ground, open your legs as wide as your hips, parallel to your feet, and bring your heels to your hips as far as possible.
3. Exhale, step on the cushion surface with both feet, press the inside of the foot, tighten the buttocks, adduction of the coccyx, and slowly lift the hips, waist and lower back off the ground in turn.
4. Feel the chest and abdomen on the front of the body stretch upward, the shoulders fall on the ground, the shoulder blades should be tightened to the spine, the muscles of the lower back, waist and buttocks should be tightened, push the sternum as close to the lower jaw as possible, and keep breathing naturally and smoothly.
5. People in good physical condition can grasp the ankles with both hands to deepen the backbend, or hold the waist with both hands to better open the shoulders, or they can hold their fingers at the bottom of the body and hold each other straight to better open the shoulders. deepen the back bend to make the legs better
6. Exhale, slowly fall back to the ground one by one, straighten your legs, let your feet hang down naturally to relax your legs and hip muscles, and relax your palms.
III. Main functions and functions
1. Reconcile the female reproductive system, prevent and eliminate dysmenorrhea and relieve irregular menstruation
2. Adjust the arrangement of the spine to relieve back pain and restore intervertebral disc displacement.
3. Regulate thyroid function and improve metabolism.
4. can stretch and massage abdominal organs to improve indigestion
5. It can exercise the waist and abdomen muscles, train the buttocks muscles better, and make the buttocks lines tighter and tighter.
6. Strengthen the back, relieve the back stiffness and pain, and relieve neck tension
7. Stretch the chest, neck and spine to calm the brain to help relieve stress and mild depression, and help relieve menopausal symptoms
8. Relieve anxiety, fatigue, back pain, headache and insomnia
9. It plays an auxiliary role in the treatment of asthma, hypertension and osteoporosis.
IV. Essentials of asana
1. the feet are parallel, the fingertips are facing straight ahead, the inner soles of the feet are pressed down, and the calves are vertical to the ground as far as possible.
2. lower pressure on the arm, occipital and shoulder, chin to the clavicle, adduction of the scapula, lift of the chest, pelvic area to find the direction of the ceiling
3. Auxiliary exercises can be carried out with auxiliary tools such as yoga wheels, yoga bricks, stretching belts, etc.
4, leg muscle strength, but also with breathing to do dynamic exercises, inhale up, exhale and fall
5. Make sure that the hip joint is not overextended and the lower back is relaxed
6. When practicing asana, you should slowly feel the muscle contraction force. The slower the movement, the better the effect.
Fifth, which anatomical muscle groups are involved
6. Which TCM meridians and collaterals are involved
1. First, fully stretch the stomach meridian of foot Yangming.
2. Second, strong foot Sun bladder Meridian
7. Matters needing attention in asana
1. The Jia people during their menstrual period are not recommended to practice this pose.
2. Do not have any pillow cushions under your head. Untie your bun and keep the back of your head flat on the ground.
3. During the process of entering the asana and after entering the asana, the head should not be moved left and right.
4. The arms and hands should not be tense, and the body should be supported mainly by the swing of the back and buttocks.
5. Do not bend back with waist, do not bend with gluteal muscles
6. If your neck is stiff and prone to injury, put a folded blanket under your shoulders when practicing bridge style
7. Students with cervical vertebra injuries should not do this exercise or practice under the guidance of the teacher.
VIII. The connotation of asana
"Bridge" symbolizes connection, practicing bridge style, which is to remind yourself to open your heart, increase connection with nature, connect with society, connect with family, connect with friends, make us richer, healthier, warmer and more loving.
Yoga focuses on beauty and health.