What is the experience of the most awesome yoga that can do all the advanced yoga asanas?
- What is the experience of being able to do all the advanced yoga poses?
- How to do yoga cobra? What do you need to practice in this action?
What is the experience of being able to do all the advanced yoga poses?
Particularly powerful poses have high requirements for strength, sense of balance, sense of space, flexibility, coordination between muscles and bones, especially some small muscle groups.
In short, no matter what it does to the health of the body, it gives people a full sense of achievement. Moreover, it will make people more confident.
To give a strong answer, although this skirt is not good enough, I can only take a look at the photos of the bosses, but I have seen powerful advanced asana practitioners.
Can achieve an advanced asana, other advanced asana is not a problem, because the comprehensive ability here is the same, the required core strength, flexibility, breathing has reached a relatively high level, it is not difficult to achieve these poses.
Share some beautiful pictures from your collection and inspire everyone.
How to do yoga cobra? What do you need to practice in this action?
The Cobra posture is a mild backbending exercise that warms and strengthens the spine while opening the chest. When entering the position, lie on the ground, legs extended to the back, feet on the ground, toes. Put your hands directly under your shoulders, your palms on the ground, and your fingers pointing forward. Lift your head, shoulders and chest off the floor and keep the pubic bone on the floor and the bottom of the ribs and abdomen on the floor. Arch your back slowly and lift your chest up. The cobra position is often used as a transitional posture and is considered to be a moderate backbend in a series of positions that helps prepare the spine for more advanced back bends. This position can be practiced as a low cobra (closest to the pad or floor) or a high cobra (the upper body moves higher and becomes an almost completely upward dog position) and can be easily adjusted according to individual needs. The cobra posture stretches the chest and lung areas; strengthens the spine, shoulders and abdomen; strengthens the buttocks; and is thought to contribute to digestion and intestinal relief. This posture is also a good reverse stretch, relieving hunchback or curled muscles working on a desk or on a mobile device during the day. Can reduce abdominal fat, improve blood circulation, help to treat stress symptoms, strengthen your spine, make the spine flexible and strong, expand the chest and improve vital capacity, have a better effect on cervical spondylosis, the upper back muscles become flexible and strong, good for the liver, kidney, stomach and pancreas, relieve sciatica, relieve asthma symptoms, regulate lower abdominal organs, digestive organs, urinary organs and reproductive organs. The snake represents our deepest spiritual potential, and it is the awakening of this snake that catalyzes the movement of our once latent spiritual potential on the spine. The deeper practice of yoga, the most powerful symbol behind the snake, is designed to trigger the energy movement of the spine alone.
Xie invited answer, how to do yoga cobra style, what is the main practice of this action? To answer this question, first of all, we need to know, what is the goal to be achieved through the practice of the main cobra movements of yoga? I have practiced yoga, and my understanding is: first, it can not only fully expand the chest, but also stretch the waist and back very well. So that the spine can be fully exercised. To help you improve the flexibility of your spine. Increase the elasticity of the abdomen, which has irregular menstruation, or spinal injury, there will be a certain improvement. Second, we have learned the exercise goal to be achieved through the practice of the main cobra movements of yoga. So let me tell you, the basic action of yoga cobra is.
The first step: choose the prone position, that is, the lower jaw point, arms naturally placed on both sides of the body, hands clenched empty fist. Second
Step: bend elbows, palms of hands facing down, fingertips forward, on both sides of the chest, chin against the mat. Step 3: inhale, slowly raise the upper body, push the rib cavity forward and upward, to increase the extension of the spine, keep the upper body perpendicular to the ground as far as possible, straighten your arms, spread your shoulders backwards, and keep your navel close to the ground as far as possible. Look up and raise your chin as high as possible. Keep your body open. Loose. Step 4: exhale, bend your hands and elbows, and slowly return your upper body to its original position. These four steps complete the basic cobra-like movements. Third, when completing this set of movements, we should also be careful not to lift the body too high and strain the back muscles. Fourth, the Cobra pose is one of the postures of yoga practice. As long as we master the movements and breathing well and keep doing it, it will play a great role in improving our bodies.
Cobra, Sanskrit: Bhujangasana, English: Cobra PoseThe word "snake" in Bhujanga in Sanskrit comes from the root bhuj, which means "bend". In Indian mythology, the king of the cobra can glide forward and lift the upper 1/3 of his body at the same time. Imitate the powerful and smooth movements of this animal in practice.Imagine that your legs are the tail of a snake. When you bend your spine, lift your chest up and feel that your body is elongated, very long.
This is a pose that can be practiced from head to toe. Neck, shoulders, elbows, palms, chest, back, lumbar vertebrae, hips, thighs, knees, ankles and so on can be exercised. Of course, due to too many points, it is easy to make a lot of mistakes, causing unnecessary physical pain (especially the lumbar vertebrae and arms).
Health benefits:Cobra pose is one of the classic yoga poses in yoga practice, which stimulates the thyroid gland.Stretch the vocal cordsSureOpen the heart and lungsStrengthen the whole spine and its surrounding muscles and ligamentsMake the spine stronger and more flexible; at the same time relieve the shoulder, neck and abdomen and backRelieve lumbar pain and treat prolapse of lumbar intervertebral discStimulate the abdominal and pelvic organsPromote gastrointestinal peristalsis, massage internal organs, stimulate digestive system, reproductive system and urinary system; regulate metabolism and relieve sciatica and asthmaStrengthen the joints of the handStrengthen hip and thigh muscles. It can also promote blood circulation and relieve dysmenorrhea in women.
Let's take a look at this pose one by one:
When we look up and squeeze the back of the neck, we often see cobras, with the head leaning back, as follows:
The cervical vertebrae of the human body are made up of seven bones, which form a cross with the shoulders and support a heavy head.
If the cervical vertebra is in a state of tension for a long time, it is easy to produce chronic strain and deformation. once it is oppressed to the nerve, it will be accompanied by pain and stiffness in the shoulder and upper limbs, and the movement will be limited.So when the neck bends backward, make sure you don't squeeze it and extend it.
Shoulder:
Shrug one's shouldersIt is a situation that we often see.The main reasonThat is, when the back or arm is not strong enough, the trapezius muscle cannot be tightened, so that the arm cannot hold the body, and when the spine bends.Concentrate all the strength of the upper body on the arms and shoulders, not on the thoracic vertebrae.
It takes a cobra to practiceEnlarge the chest, retract the shoulder blades, and lengthen the anterior muscles of the sawtooth muscles, giving them more space to help open the chest. At the same time keep the ribs away from the pelvis. Activate the intercostal muscles.Chest lift can not only relieve the pressure on the shoulder and neck, but also relieve the lumbar vertebrae.The chest is divided into the upper part and the lower part. The upper part contains seven vertebrae and corresponds to the ribs attached to the sternum. Another useful landmark is the scapula. The bottom tip of the scapula is located about the horizontal plane of the seventh rib; there are five vertebrae in the lower half of the thoracic vertebra. The first three of these ribs are arched in front of the bottom of the chest. The bottom two are floating ribs with no bony attachment at the end.Insert the shoulder blades back into the back, the two shoulder blades as close as possible, push the side of the ribs forward, lift from the sternum, but the ribs do not protrude, the ribs protruding will make the lower back stiff. Distribute the posterior curvature evenly to the entire spine. Chest liftExpand, willThe ascending breath pushes up and forward into the chest.
Low back pain:
In yoga practice, we often hear that if you have a problem with your lumbar spine, do not practice this pose. We often see that some yoga people, especially yoga beginners, practice this pose to cause lumbar discomfort and even make the problem of lumbar disc herniation more serious. So, does the cobra treat the lumbar spine or injure the lumbar vertebrae?
When many gamers practiceHabitual buttocksClamping the buttocks will make the pelvis more stable, but willThe pressure is concentrated on L5 and S1.So when you clip your buttocks to do a backbend, it will cause the intervertebral discs of L5 and S1 to squeeze.Cause pain.And the gluteus muscle starts too much will cause the thigh to do external rotation, squeeze the sacrum, but also oppress the nerves, causing lumbar pain.You can try to lift the medial thigh muscles and do internal rotation to counter the tightening of the gluteal muscles.In the cobra position, you should find the strength of the abdominal and hip muscles at the same time. Let these two muscles lean back with the pelvis, which can effectively stretch the lumbar vertebrae. Activate the back of the body, but do not start too much to cause the lower back to lock up. Triceps, rhomboid muscle and latissimus dorsi start to lift the chest. Just start the back of the thigh slightly.
I suggest that beginners start practicing in the locust style.PurposeIs to learn how to feel the spine.. The muscles along both sides of the spine. They can be used to bend the spine backwards. At first, just raise your head (keep your shoulders and chest on the floor), lengthen the sides of the neck, lengthen the neck, instead of bending the neck backwards, letThe top of the head leads the body up and back. Then, lift the chest and focus on lifting the chest. Tighten the back and abdominal muscles and feel the extension.Then begin to practice the low Cobra style, and finally carry on the Cobra training.Don't forget all the other points, activate: hips, legs, spine and intercostal muscles, open the chest. )
Low position cobra
It's a great pose that increases the strength of the back, but it doesn't put a lot of pressure on the back.
Upper dog
Do not pursue the depth of the asana, grasp the feelings of your body, once you feel the lumbar vertebrae squeezed, immediately return half of the asana, step by step.
Pictures of related exercises are attached:
Advanced pose:
Come on ~ act according to your ability ~