Warrior Yoga pose, how many kinds of warrior pose are there?
- How many warrior poses are there in yoga asana?
- Do you have any yoga exercises with thin legs to share?
How many warrior poses are there in yoga asana?
The warrior series we often talk about in yoga includes three asanas: warrior one, warrior two and warrior three. Others, such as anti-warrior and humble warrior, are variants of the warrior series.
Anti-warrior style, below
There is also an interesting fairy tale about the warrior series.
Shiva was the head of the gods, and on that day Shiva's father-in-law held a grand ceremony. Shiva's wife attended the ceremony without her father's invitation. As a result, she suffered a great insult and died in the fire. The father-in-law did not invite his wife at the grand ceremony. He was already unhappy. As a result, his wife was humiliated and died at the grand ceremony, which completely angered Shiva. So Siva pulled out a hair and threw it on the ground, turned into a powerful samurai, and ordered the samurai to attack his old father-in-law. The samurai destroyed the father-in-law's ceremony, blew away the gods, and cut off the head of Siva's father-in-law.
The warrior style is to commemorate the warrior who has been transformed from Shiva's hair and to praise his bravery.
Humble warrior style, below 👇 picture
The end of the story is: Shiva lives a life of seclusion and meditation with the loss of his wife. Shiva's wife was reborn in a peasant family, and reacquainted with Shiva and lived a small life without shame.
Indian fairy tales are completely different from our Chinese fairy tales.
A brief introduction to the three poses of the warrior series
1. Warrior style
Practice method:
Yamashi stands at the front of the mat
Take a big step back with your left foot and keep your pelvis facing forward.
Inhale and raise your hands above your head.
Exhale and bend the right knee to the calf perpendicular to the ground.
Warrior II, lower 👇 diagram
Stand in the middle of the mat with your feet about 1.2 meters apart
The left foot is rotated 90 degrees, the right foot is buckled inside, and the hip is facing forward.
Inhale, lift both hands sideways.
Exhale, bend your left knee to the calf perpendicular to the ground, and look in the direction of your left hand.
Warrior Triple, 👇 figure below
Yamashi stands at the front of the mat
Take a small step back with your left foot and move your center of gravity to your right leg.
Inhale, extend your spine and raise your hands above the top of your head.
Exhale, the arms bend the body forward, and lift the left foot up to keep the body in a straight line.
Anti-warrior style, lower 👇 diagram
Summary:
1. Many people can't tell who is who in the warrior series. It can be remembered that war one and war three start at the front of the mat, facing the short side of the yoga mat; war two starts by standing in the middle of the mat, facing the long side of the yoga mat; war three is more difficult than war one, requiring leg strength as well as balance.War one is the easiest to face the short side of the cushion, the second one is the long side of the cushion, and the third one is the balanced pose.
2. To be a warrior series, you should be full of strength, whether it is the feet as the foundation, the core or the outstretched hands. Even if you don't know the fairy tales of the warrior series, listening to the name is full of power, mainly training leg strength and core strength. At the same time, war one and war two are also commonly used hip openings.
3. When practicing the series of soldiers: the hips must be straight and the chest should be open.
Pay attention to Fanyi and share health and beauty.
The first form of warrior is the representative of strength posture, which represents strength, concentration and perseverance.
Practice step
1. Stand in the mountain style. Inhale deeply. Open your legs 120cm to 135cm apart. Feet are in a straight line (not sure if they are in a straight line, which can be measured by the center line on the yoga mat surface), toes facing forward and little toes pressing down on the ground. Raise your arms horizontally, parallel to the ground, palms facing down.
two。 Exhale. Torso and right leg turn 90 degrees to the right, left foot slightly to the right, legs straight. Lift up the pelvis. Stretch your arms upward, raise them above your head, perpendicular to the ground, lift your shoulder blades, and push them into your body with your palms together.
3. Inhale, exhale and bend the right knee from the right ischial bone. the right thigh is at right angle to the right calf, and the right tibia is perpendicular to the ground.
Knees and ankles are in a straight line. Extend your left leg completely. Keep your knees straight and tight, and keep your left foot close to the ground. Face, chest, right knee and right foot face in the same direction. Tilt the head back, stretch the spine upward from the coccyx, and lengthen the body. eyes look at the matched palms. Hold this pose for 20 to 30 seconds and breathe normally.
4. Inhale, straighten your right leg, keep your feet together, and extend your arms to both sides of your body. Repeat the pose on the other side. Then exhale and restore Yamashi.
Efficacy
Reduce excess fat on both sides of abdomen and waist. Expand the chest, stretch the neck, delay aging. Enhance people's sense of balance and the ability to concentrate. Relieves muscle tension in the lower back and shoulders. Correcting disc tilt relieves shoulder and back stiffness, strengthens ankles and knees, and has a therapeutic effect on neck stiffness. Can relieve dysmenorrhea, reduce the symptoms of excessive menstruation, but menstruation should avoid practice.
Taboo 1) people with weak physique and heart disease should not keep it for too long. 2) people with lower back pain should pay attention to the abdomen in this pose, do not collapse, can also shorten the distance between the legs, separate the feet to both sides, enhance stability, reduce the amplitude of movement, and should not be kept for too long. Avoid increasing the burden on the lower back 3) people with knee joint diseases should pay attention to the joint flexion should not be too large, the range of action should be appropriately reduced.
Choosing yoga is the same as choosing life, as long as you go in the right direction, your efforts will bear fruit.
Warrior one, warrior two, warrior three, and others are warrior variants
Warrior type one
STEP1. Prepare for actionKeep your body straight and prepare with your feet together.
STEP2.Turn your body to the left and take a big step forward with your left foot.
STEP3.The left foot is bent and the center of gravity is slightly closer to the front leg.
STEP4.Raise your hands up, expand your chest, stretch your upper body muscles, and keep breathing three times.
Warrior two
STEP1. Starting from the mountain style, stand with feet wide apart, hands stretched parallel to the ground, palms facing down.
STEP2. The right foot is bent 90 degrees, the toe is facing to the right, the upper body is motionless; the left leg is straightened and tightened.
STEP3. Turn your head and look at your right hand and tighten your chin.
STEP4. Take a deep breath and hold for 20-30 seconds.
STEP5. Repeat, do the other side.
Three types of warriors
STEP1.Stand with your hands in your waist, your left foot leaping backwards and your heels raised.
STEP2. Put your hands together and stretch forward, leaning your chest against your right thigh.
STEP3. The front half of the body leans forward, the left foot is raised, parallel to the ground, the body pavilion is a straight line, and the right foot is the axis, keeping balance.
STEP4. Hold for 20-30 seconds and breathe smoothly.
STEP5: change sides and repeat.
Do you have any yoga exercises with thin legs to share?
It's Greater Heat today. If you don't let your limbs get exercise and tension, summer will be over! Yoga legs can be strengthened to strengthen the tight legs, the legs stretch to improve the leg lines, you can highlight your long legs. Share some leg slimming moves.
Warrior 1:Start with the lower dog. The right foot steps forward between the two hands, the left heel rotates downward, the toes tilt slightly outward, press into the soles of the feet, and the arms reach out to the ceiling. Take five deep breaths here. Repeat on the left.
Soldier 2Starting from the lower dog step, the right foot steps forward between the two hands, the left heel rotates downward, the foot tilts slightly outward, the "windmill" arm opens, the left arm extends to the back of the mat, and the right arm extends to the front of the mat. Bend the right knee so that it is consistent with the right ankle. Take five deep breaths here. Repeat on the other side.
Triangle:Starting with Warrior 2, lengthen the right leg so that both legs are straight. Lean the torso forward, beyond the front legs, and keep the sides of the torso equal. Put your right hand on your calf. If you feel comfortable, put your finger on the ground. Lean back, open your shoulder, and extend your left arm up over your shoulder. Take five deep breaths here. Repeat on the other side.
Warrior 3:Stand and bend forward with your hands under your shoulders and on the floor (if the floor feels strained, you can put it on the yoga block). Shift your center of gravity to your left foot, bend your left knee slightly, and your right leg floats high behind you. Through the right heel, rotate the right thigh inward so that the toes point to the ground. If you feel stable, raise your hands off the ground and place them in the middle of your chest. Take five deep breaths here. Repeat on the other side.
Warrior 3 variant:Starting with Warrior 3, place the right fingertip under the right shoulder, open the right hip, and turn the torso to the left. Straighten your left arm and look up at the fingers of your left hand. Take five deep breaths here. Repeat on the other side.
Rotate hand-to-foot:Stand with your left knee around your chest and grab the outer left foot with your right hand. Extend the left arm to the back of the mat, slowly straighten the left leg, extend the left arm to the back of the mat, and slowly extend the left leg, such as comfortably forward to the front of the mat. Take five deep breaths here. Repeat on the other side.
Half-chair type:Starting from standing, the knees are bent, the hips are sunk back, and the arms are extended upward. Cross your right ankle on your left knee (bend your right foot to protect your knee) and take 5 deep breaths. Repeat, stand on your right leg.
Eagle style:From standing up, embrace the right knee to chest. Bend the left knee, cross the right leg around the left leg, and hook the right foot to both sides of the left leg. Wrap the right arm under the left arm. Sit down as low as possible, balance by lifting your arms up, elbows and fingertips up, away from your face. Take five deep breaths here. Expand and repeat on the other side.