Yoga asana explanation chart, what is yin yoga, yin yoga a total of which asanas?
- What is Yin Yoga and what are the asanas of Yin Yoga?
- What are some classic yoga poses worth collecting?
What is Yin Yoga and what are the asanas of Yin Yoga?
What is Yin Yoga and what are the asanas of Yin Yoga? Yin Yoga is not another branch of yoga poses or another name, but is recognized and accepted as a newer school. Yin yoga emphasizes relaxation of the whole body, clearing all distractions and combining slow natural breathing, long-term movement maintenance, training bones and connective tissues in a state of complete muscle relaxation, regulating the nervous system, and enhancing endurance to achieve the state of unity of body and mind. Strictly speaking, Yin Yoga is not a branch of yoga poses, it is just a part of the broad Yin Yoga. Practitioners call human muscles and blood yang, meridians and joints yin. Yin Yoga focuses on skeletal exercises, slow movements, maintaining the same posture for a long time, maximizing the stretching and stretching of the bones, spine, meridians and muscles of the whole body, especially the hips, pelvis and lower part of the spine, and has the effect of strengthening ligaments and joints. When doing Yin Yoga, in addition to breathing coordination, the lower body should be extended, and the upper body has a little muscle exercise. Asanas: Ankle Stretch, Butterfly, Half Butterfly, Half Frog, Snail, Shoemaker, Baby, Cat Stretch, Camel, Deer, Pendant, Dragonfly, Spine Twist, Saddle, Happy Baby, Swan, Rosette, Sphinx, Caterpillar, Sleeping Swan.
What are some classic yoga poses worth collecting?
Hello! Friends, are you still worried about not remembering so many yoga moves for a while? Haha, sweet honey but help you sum up a few classic yoga poses diagram oh ~ from thin arms to thin waist to thin legs, want thin bone feeling arm? Want a tight, visible vest line? Want perfect, heaven-defying leg lines? The most detailed yoga practice diagram in history, Xiaomi, this will send you ~
1. Headstand II
Main point: Keep the center of gravity on the arm side, touch the ground with all palms of left hand and support with five fingers of right hand. Keep your upper arm 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
Essentials: Keep balance in the whole process. Remember to exert force on your right leg when you feel unstable. Keep balance by grasping the ground slightly.
Efficacy: Stretch arm and leg muscles, fully expand chest, improve balance ability, form elegant posture.
3. Bat variant
Essentials: the first step peak style back straight down to relax the spine, remember to lift the buttocks, to ensure the standard posture. All palms support the ground, never use only wrist force.
Efficacy: Stretching leg ligaments and exercising leg muscles. Promotes blood circulation in the pelvic region and relieves sciatica.
4. Cradle style
Point: This action is super simple, right or wrong, remember to lift your chin after holding your toes with both hands. After the action is in place, you can rock back and forth to stretch your abdomen.
Efficacy: Enhance spine elasticity, prevent hip from moving down, expand chest, exercise abdominal muscles.
5. Heron style
Point: before doing this action, stretch your body first, otherwise it is easy to cramp. The arm forces the leg upward, maintains the leg straight in the process, the body moves toward the leg side, has the elastic stretch.
Efficacy: Effectively stretch thigh muscles, relieve swelling caused by walking or standing for a long time.
6. Standing around leg variant
Essentials: beginners difficult to lift the whole leg, can use the wall, clothes rack oh. When lifting, be sure to remember that the entire leg is stretched straight up.
Efficacy: Activates spleen and abdominal organs in a mild way, relaxes hip joints, promotes gas discharge from body, and enhances digestion and absorption.
7. Turtle variant
Main points: the third step will be the first palm landing, slowly lower hips sit down, remember not a butt landing. After sitting down, extend your hands backward as much as possible, adjust your breathing, inhale, stretch your feet backward, exhale, and extend them forward.
Efficacy: Promote blood circulation in the back and pelvis. Speed up the body metabolism, promote detoxification function.
Hurry up and learn together with Xiaomi!
In fact, every yoga pose is a classic yoga pose worth collecting, depending on what your favorite pose is, and then collect it.
My favorites are Down Dog, Fantasy Chair, Sitting One Leg Side Stretch, Warrior One, etc.
Every time I practice yoga, I like to practice on the IKU yoga mat, so that I can better enter the yoga state, do each movement accurately, the most important thing is that it is very comfortable, giving me a very comfortable feeling.
Yoga is worth collecting asanas or there are many yoga asanas, this time is not a detailed explanation or correct and incorrect comparison to help you do it. Only when the practice is correct can the desired effect be achieved and the yoga pose be brought into full play.
It doesn't matter if yoga asana is not standard, the most feared thing is that it is not standard and wrong. The wrong yoga asana will do more harm to the body than if you don't practice yoga. If you practice wrong, it is better not to practice.
Today, Xiao Jia will talk about those asanas that are easy to make mistakes, and what you need to pay attention to in the practice process. Before practicing wrong yoga poses can be corrected and how to correct, all dry goods methods, will slowly explain clearly oh, quickly collect and study well ~~
1. Fantasy chair
Mistake points: abdominal protrusion, pelvis leaning forward, waist resting, buttocks upturned.
How to correct:
When bending knees, feet touch the ground, knees are parallel to toes, and do not exceed toes;
Spine extends straight upward, avoid collapse waist bend;
Hip flexion, knee flexion.
Straighten your arms, lower your shoulders, and spread your fingers.
Chin retracted, eyes looking down to the ground, ease breathing, do not hold your breath practice.
2. pyramid
Mistakes: hunched shoulders, bent hips.
Correction exercises:
Stand in mountain pose, feet open about twice the width of shoulders, hands akimbo, waist straight.
Big toe and heel grip slightly, thigh muscles tighten, consciousness concentrated on the waist, eyes clear to see a point in front, slowly exhale;
Stretch forward from the hips, keeping the back extended. Spread your hands out to the ground, shoulder width apart. Bend down to the limit while keeping your back extended.
3. Tiger
Mistake points: waist collapse; legs raised too high; toes not retracted, hips not aligned, shoulders not released.
Exercise correctly:
Kneeling posture start, inhale, body forward bend, hands on the ground, do cat initial stretch;
Lift your right leg and stretch it backwards until it is parallel to your hip. Hook your right palm back and straighten your leg backwards parallel to the ground.
Turn the right thigh inward, straighten the hip, adduct the abdominal ribs, stretch the spine, look forward, keep the head extended, pay attention to the back neck without wrinkles, exhale and adduct the abdomen;
Lift left hand straight forward, five fingers open, right hand support body, adhere to 30 seconds, change sides practice.
4. Single leg stretch twisted ridge
1. Kneel on the ground with both legs and hold your left hand straight.
2. Lift your left leg straight to the left and twist your upper body to the left against your left leg.
3. Bend your right hand from the top of your head to grab the sole of your left foot for balance.