Yoga intermediate Sun worship, Yoga-12-style Sun worship course?
Yoga-Twelve-style Sun worship course?
The twelve forms of sun worship are the twelve postures that pay homage to the sun. It is said that when ancient Indians got up early in the morning, facing the rising sun on the horizon, they created 12 gestures to express their feelings of worship in order to thank the sun for giving light and energy to mankind. So when you do sun worship, your heart should be full of gratitude.
Stand up straight, exhale and put your hands on your chest and close your palms.
Inhale, arms straight back, on both sides of the ears, upper body leaning back, buttocks pushed forward.
Exhale, palms flat on the ground, fingers and toes in a straight line. Keep your head as close to your knees as possible.
4 inhale, extend the right leg back as far as possible, let the right knee land (next time change the left leg to extend back).
Hold your breath, straighten your left leg back and stand up in a volt position.
Exhale, bend your knees and land on your knees, chest and forehead.
7 inhale, push your buttocks forward, lean your head back and expand your chest into a cobra.
Exhale, hands and feet do not move, buttocks as far as possible to push up, into (inverted V) position.
9 inhale, step out of your right foot and place it in the middle of your hand, land on your left knee and look up (change your left foot to step forward next time).
Exhale and put your left foot forward with your knees straight and your forehead close to your knees.
Inhale and stretch your whole body as far back as possible.
12 exhale, return to standing posture, feet together, hands drooping on both sides, take a deep breath and return to action 1.
How to practice yoga and worship Japanese?
Sun worship is part of the daily religious prayer service, which dates back to ancient times. People salute the sun with offerings and prayers. This famous sun worship gives us dexterity, alertness, speed, sharpness and freedom to exercise our willpower and physical strength.
Matters needing attention
Editing
1. You can't practice until two hours after dinner.
two。 Dinner is not available until one hour after practice.
3. Wear loose clothes, take off accessories, and practice barefoot.
4. Breathe through your nose, slowly and long. Don't hold your breath.
5. Proceed slowly, reach the limit, step by step, and persevere.
From mountain style-phantom chair style-standing forward flexion style-lower dog style-upper dog style-limb support type
Limb support-upper dog-lower dog-standing forward flexion
Standing forward flexion-phantom chair-mountain style
Want to know more about the practice of each pose, pay attention to the editor, there is a detailed introduction!
The sun worship that I have learned:
1. Stand in the mountain style, inhale, raise your hands up, and look at the center of your eyebrows.
2. Exhale, bend forward and look at the tip of the nose.
3. Inhale, extend the spine and look at the center of the eyebrow.
4. Exhale and clamp your arms to the four posts.
5, inhale, push by hand, to the upper dog.
Exhale, to the dog, hands and feet on the mat, full back.
7. Inhale, raise your head, walk or jump between your hands and extend your spine.
8. Exhale, bend forward and down.
9. Inhale and stand up slowly.
Sun worship is one of the most classic yoga poses in ancient India, also known as sun salutation or sun praying. It was born when the ancient Indians got up in the morning and faced the rising red sun on the horizon and created a set of asana to worship the sun god in order to thank the sun for its light and energy.
Despite the word "pose" in the name, sun worship is not a single static pose, but the most commonly used series pose in yoga. As a preliminary method and warm-up exercise for yoga asana, sun worship is equivalent to a "ticket" for yoga practice, and each of its asanas contains the energy of yoga wisdom. "if you don't practice sun worship, you don't count as a yogi! It's time to learn your first yoga series-sun worship! The common sun worship style is generally divided into two types: AB (hereinafter referred to as Sun worship An and Sun worship B). In the series of Sun worship B, there are more magic chairs and soldiers than Sun worship A, and the intensity is increased to a certain extent. If you are a beginner, you can first master Sun worship A, and then try to do Sun worship B. "next, let's get into the practice of Sun worship A! Prayer ▼● keep standing in the mountain posture, put your hands on your chest and keep breathing steady. The outstretched ▼● hands are opened from both sides of the body and slowly upward to perpendicular to the ground. In the forward flexion ▼●, the sides of the body fall slowly, while the body folds forward and downward with the arms until the palms touch the ground. The lower dog ▼● touches the ground in front of the hands, steps on the back of the palms of the feet, and bends the body with the hip as a break point, showing an inverted "V" shape. The plate ▼● supports the ground with both hands, the elbows are opposite each other, and the body is in a straight line. Four-post support ▼● feet on the ground, knees on the ground, elbows bent back to keep the body close to the ground. Cobra ▼● lower body and pelvis stick to the ground, hands arms force to hold the upper body off the ground. The lower dog ▼● touches the ground in front of the hands, steps on the back of the palms of the feet, and bends at the hip, showing an inverted "V" shape. The forward-flexion ▼● supports the ground with both hands and walks forward on both feet to the ground vertically. The outstretched ▼● hands are lifted by the body and opened to both sides, slowly upward to perpendicular to the ground. Prayer ▼● keep standing in the mountain posture, hands folded down on your chest, and keep breathing steady.A complete set of Sun worship A will be completed."teacher, I have learned all these basic postures, but I still can't do the standard posture, so can I do sun worship now?" Of course! The above set of Sun worship A tutorials can teach you zero basic practice of sun worship, whether you have the foundation of yoga or not, you can practice safely!The specific effects of sun worship:It is an excellent yoga warm-up exercise to exercise the muscles and joints of the whole body to avoid sports injury; stabilize the body and mind, flexibility the body, promote blood circulation and make people refreshed; fully stretch and massage the spine to prevent various diseases of the nervous system and endocrine system; synchronize breathing and asana, purify the respiratory system, exhaust the bottom of the lungs, provide sufficient oxygen to the blood, and promote detoxification of the body. Each pose can make the facial features receive and feel inward, and has the function of developing human "intelligence". Every day, you can use a sun worship as a warm-up to open your body, stretch your ligaments and activate your energy, so that we can enter the state of yoga more quickly!
In the yoga world full of colors, all schools and masters have their own style, easy and difficult, which is still a bit confusing and difficult for yoga super beginners.
The following is the revised version of Master Kamlesh Barwal
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Although this set of simplified sun worship is for beginners, each action still has its own difficulty, it is normal not to be in place at once, and there is no need to force yourself in pursuit of perfect "posture". Integrated a simplified version of sun worship, so that everyone can start with the basic skills. If you are ready, start practicing step by step.
Action (1) Yamashi Tadasana
Stand with your hands on your sides and keep breathing through your abdomen.
Inhale, open your hands to the left and right, straighten, then close your palms and chest, stay for 3 breaths
Action (2) bend the foot forwardUttanasana
Inhale, open your hands and bend forward slowly. Bend your feet slowly at the same time until your hands are on the ground, your abdomen against your thighs, and then exhale.
Action (3) lunge (right foot pull back)Anjaneyasana
Inhale, stretch your upper back, look forward, step back with your right foot, and land on your right knee. Exhale, stay, steady movement.
Details:
Keep your forefeet at a 90-degree angle and keep your knees not ahead of your toes to protect your knees.
Try to pull the back of the foot 45 degrees or more, the angle of the back knee behind the buttocks.
Note:
Hooked toes on the back of the foot are easier to balance, while the instep on the ground can train the balance.
If you feel pain or discomfort in your knee, you can put a small towel under your knee.
Action (4) lunge backward bend (right foot pull back)
Inhale and place your hands on your hips; exhale and relax your shoulders.
Inhale, turn your arms back, open your chest and relax your head slightly back. Exhale, slowly restore, hands on the sides of the front feet.
Be careful
When the head is stretched back, you must relax and do not squeeze the cervical vertebrae too much. Friends with shoulder and neck discomfort should first consult the doctor and suggest to practice under the guidance of a professional mentor.
Action (5) bending the soles of the feetPhalakasana
Inhale, align your left foot with your right foot, bend your knees and exhale. Stay for about 2 to 3 breaths.
Be careful
If the strength is enough, you can also choose to keep your knees off the ground and straighten your feet and do a full palm press.
Action (6) five-body landing styleEIGHT-LIMBEDPOSE
Inhale, then exhale with your knees on the ground, your chest between your palms, and your forehead (or chin) on the ground. Keep moving for about 2-3 breaths.
Action (7) hand serpent styleArdhaBhujangasana
As you inhale, the hips and upper body slide forward. Put your hands on both sides of your chest. As you exhale, press your chin to the ground and relax.
When inhaling, lift the upper body with the help of the strength of the back. As you exhale, restore your movements, press your chin to the ground, and relax. Repeat 2 and 3 breaths.
Be careful
If there is an injured person in the cervical vertebra or lumbar vertebra, you should first consult the doctor and suggest to practice under the guidance of a professional instructor.
Action (8) Baby styleBalasana
As you inhale, the pelvis rises and slowly pulls back. Sit your hips above your ankles as you exhale. Put your hands on the top of your head and stop for 3 or 4 breaths.
Be careful
If your hips cannot sit above your ankles, open your knees slightly.
Other baby variations
Baby yoga tool assistance
Action (9) Dog positionAdhoMukhaSvanasana
As you inhale, the pelvis rises forward, with your elbows straight and your toes on the ground. Exhale and the pelvis rises to the sky. Stay for about 2-3 breaths.
Be careful
If the soles of your feet can't stick to the ground, you can step forward 2 or 3 steps (or) bend your feet.
When you stay, try to pull your arms back and tuck in your abdomen.
Action (10) lunge (right foot forward)Anjaneyasana
Inhale, step forward with your right foot, place it between your hands and land on your right knee. Exhale, stay, steady movement.
Details:
Keep your forefeet at a 90-degree angle and keep your knees not ahead of your toes to protect your knees.
Try to pull the back of the foot 45 degrees or more, the angle of the back knee behind the buttocks.
Note:
Hooked toes on the back of the foot are easier to balance, while the instep on the ground can train the balance.
If the knee is painful or uncomfortable, you can put a small towel under the knee.
Action (11) lunge backbend (right foot forward)
Put your hands on your hips as you inhale and relax your shoulders as you exhale.
As you inhale, turn your shoulders back, open your chest and relax your head slightly back. As you exhale, slowly restore and place your hands on both sides of your front feet.
Be careful
When stretching the back of the head, you must relax and not excessively squeeze the cervical vertebrae. Friends with shoulder and neck discomfort should first consult the doctor and suggest to practice under the guidance of a professional instructor.
Action (12) bend your feet and stand forwardUttanasana
Inhale, leave your left knee off the ground, and step your left foot between your hands. As you exhale, bend your feet and relax your head and neck.
Action (13) put your hands together (a ñ jalimudr hands)
When you inhale, the body opens and pulls to the left and right, curling your back up at the same time; when standing upright, keep your hands straight at the top of your head and close your palms.
As you exhale, pull your palms together to your chest. Stay 2-3 breaths, hands on the sides of the body.
Re-enter the action (1) mountain style, starting from the other side of the body, after the left foot is pulled, repeat the flow of action 1mur12, and the whole action is completed.
Finally, the conclusion is that everyone's body structure and living habits are different, so the feeling of practicing each action is different, easy sometimes, difficult sometimes. But the most important thing is to practice safely, never be forced to do it, and it is enough to do what feels best at the moment.
The above teaching is most suitable for those who do not have special physical condition and pain. It is recommended to practice under the guidance of a professional mentor.