Yoga peak posture summary, sleeping swan yoga how to do?
How to do Sleeping Swan Yoga?
Hello, my friend. I'll answer that question.
Step-by-step reading of 1par 7
- Turn to the left, bend the left knee to the perineal position, and open the right leg to the back.
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The body turns to the left and the right hip sinks.
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The left leg is sent forward to a position parallel to the front of the cushion to ensure that the right hip can sink.
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Come to the front with both hands, inhale and extend the entire spine and lift the chest upward.
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Exhale, lean down, move your hands slowly forward, and drop your forehead on the mat.
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With each exhale, relax the body, breathe in, and the mind relaxes. Let the right groin sink again as you exhale.
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Inhale and raise your head and slowly bring your body back.
Why do you have to make this hint? There are so many tips for yoga, 84000 is not the only pose that can benefit you, but all poses can benefit you, do what you can do, continue to do more quietly do your effect will slowly show.
Bend the left knee so that the left knee and left foot are completely on the ground, with the heel of the left foot against the right groin. The right leg is fully extended backward, and the front of the right thigh, knee, tibia and upper toe are attached to the ground. Place your left hand on your left knee, hold the soles of your right foot with your right hand, and straighten your arms. Stretch the spine and keep the torso straight.
Exhale, bending forward from the hips, lowering the forehead, chin, and chest toward the ground until the chin and chest are completely on the ground. Stretch your arms forward over your head, put your palms on the ground and point your fingers forward. Keep this pose for 30 seconds and breathe normally.
Lift the torso and restore the cane sitting. Switch legs and repeat the pose.
The following is my answer to the picture and text! I hope I can help you all.
1. The lower dog position can be used to enter the pose.
two。 Straighten your right leg toward the ceiling as you inhale
3. Exhale, put your right leg on your feet and bend your left knee, roll your back forward.
4. Stretch the muscles of the left hip with the knee of the left leg forward and downward, the instep of the foot against the ground, and the toe against the groin.
5. Right leg to the ground, as far as possible to straighten the instep of the foot to the ground, to extend the groin of the right leg
6. Support the body with both hands and lean forward slowly.
7. Climb slowly forward with your hands in turn to the maximum extent of your hands.
8. Slowly lean your forehead against the cushion to relax.
9. Keep breathing naturally and smoothly. Hold 10 breaths.
10. Hands back, support the body, the left leg back back to the downward dog, change sides to contact again!
Swan style
Prepare for the peak pose-upper body motionless, lift the left foot, inhale, move the center of gravity forward, bend the left knee and place the left calf and left foot completely on the cushion surface, and the tibia of the left leg is parallel to the side of the cushion surface as far as possible according to its own body state-the right leg extends backward, the front of the right thigh, knee, tibia and right foot are completely attached to the cushion surface-the upper body is straight, the arms are supported in front of the body, the head is leaned back and the spine is extended. Take a deep breath-change directions and repeat poses.
Sleeping swan style
Prepare the swan pose-exhale, fold the body forward from the hips, stretch your arms forward, your arms, forehead and chest completely on the ground-hold the pose for 5 minutes, take a deep breath-change directions, repeat the pose.
Command: exhale, lean forward, touch the ground with your forehead, and stretch your arms forward for 3 minutes. Two arms clip ears, inhale, arms drive the body slowly upright, exhale, arms to the side of the body to fall. Do contralateral exercises. Hold your hands on your side, inhale, lift your arms hard, retract your right leg, put your knees and feet together, sit your hips on your heels, touch the ground on your forehead and relax your whole body.
Hold time: keep each side for 3-5 minutes.
Note: if you have a bad knee (especially if you have any problems with the meniscus), pay attention to the pressure here; if your hips are too tight, this is the source of knee pressure. If this is the case, retract the front foot, closer to the perineum or press under that side of the hip.
Effect: effectively relieve the pressure caused by the last action, can gently open the hip joint, relax the hip, it is very helpful to the sedentary person. Stimulate the liver meridian, kidney meridian and bladder meridian on the inside of the leg. Stimulate the gallbladder meridian on the outside of the leg.
Other options:
To protect the knees of the front legs, keep the feet bent as you move forward
Keep the weight of the body on the hips as the upper body drops
Stretch your arms to keep, or elbows prop up the upper body
Cushion pillow support under the upper body
Students who lean to one side can put a support, such as a folded blanket, under the hip on one side of the bent leg to keep the body straight.
To increase the effect of gravity, you can press your back toes under and lift your knees off the floor and stretch your heels back.
Very soft students can try to move their forefeet forward and move their knees to the side of the body so that the tibia is right below the chest.
One alternative pose is the needle eye pose.
Other matters:
A suitable interspersed pose in the middle of an one-sided shoelace.
Can be mixed with a full swan, which also requires a backbend
Another option is to skip this pose and do the eye stitch when lying on your back. This reduces the effect of gravity and requires more upper body strength, but not too deep.
The complete swan pose puts too much strain on the hip joint: the Swan position is less. Students can find a suitable range of stay in these two extreme poses, which can be supported by elbow or palm. The upper body stretching and pressing on the mat is not the deepest variant of this pose, but most students are the most relaxed.
Sometimes subtle adjustments to the legs can increase the sensation of the front hips and reduce the stretch of the knees of the hind legs.