The basic essentials of yoga, how to do the sitting and forward flexion of yoga postures? What are the essentials of the pose?
How do you do the yoga pose of sitting, standing and forward bending? What are the essentials of the pose?
How to do sitting forward flexion Yoga pose
Sit up straight, straighten your legs, keep your spine straight and bend your toes forward.
Inhale, raise your arms above your head, and stretch.
Exhale, bend forward from the hip and move your chin toward your toes.
Keep your spine upright and focus on moving your toes forward instead of moving down to your knees.
Put your hands on your legs, no matter where they reach, don't push.If you can, grab your toes and let them help you stretch forward.
Inhale, raise your head slightly, and lengthen your spine.
Exhale and gently move your belly button to your knees. Repeat this action two or three times.
Keep your head down and take a deep breath for 20-60 seconds.
Stretch your arms in front of you. Inhale with the strength of your arms and return to your sitting position.
Exhale and put your arms down.
Posture deepening
If you fully enter the forward bend, you can re-extend the elbow. There are several ways to do this. You can hold the soles of your feet with both hands, or turn the back of one hand to the soles of your feet and grasp the wrist of the other with one hand. You can also put a yoga brick on the soles of your feet and grab both sides of it with your hands.
Pay attention to the main points.
If the hamstring muscle is too stiff, you can sit on a folded blanket or tie a band around your foot. Extremely stiff students can also put a rolled-up blanket under their knees. Never force yourself to bend forward, especially when sitting on a mat. When you feel the space between your pubic bone and your belly button shorten, stop, lift it up a little, and then stretch it out. Usually, because of the tension in the back of the leg, the beginner's flexion is not long and looks more like sitting up straight.
The advantages of sitting forward flexion
Stretch your lower back, hamstrings and hips. Massage and recuperate abdominal and pelvic organs. The shoulder of the tone.
Yoga standing flexion is a common basic pose, which is found in simple Sun worship A. This pose seems simple, but there are many holes.
Practice method:
Stand forward and bend, below the 👇 picture.
1. Stand in the mountain style with your feet side by side or with your feet apart as wide as your shoulders.
2. Inhale and raise your hands above your head
3. Exhale, sink the shoulder, retract the abdomen, and the arm drives the upper body to fold forward and downward to the limit with the hip as the folding point.
4. Keep breathing in groups 3 to 5. Extend the spine each time you inhale and fold up each time you exhale.
5. Inhale and the arms drive the upper body to get up.
6. Exhale and return to the mountain style.
Main points of asana:
1. The foundation should be stable and the legs should be perpendicular to the ground.
The common mistake made here is that many people will tilt their hips back and push their center of gravity back during practice, and then the upper body will rush forward and push the center of gravity of the upper body forward, although the body can maintain a stable balance, but the posture is wrong. The correct way: you should lift the ischial bone up, the hip joint is directly above the ankle joint, and the body's center of gravity is on a line.
2. Lift up the knee, no internal buckle, no overextension
The common mistakes here are: a, in order to straighten the leg, the practitioner will push the kneecap toward the back of the knee fossa, and use the knee joint to compensate for the leg strength. The correct method: tighten the feet, lift the knees and thighs up, and if the legs are tight on the back side, you can bend your knees slightly if your legs are not straight.
The second common mistake here is: B. when you fold the hip in the state of slight knee flexion, the knee buckle inside. The right way: although your knees are slightly bent, tighten your legs with your knees facing your toes.
3. Fold from the hip, stretch the waist, stretch the whole spine
The common mistake here is to bend over and arch your back. The right thing to do: fold from the hips, not the lumbar spine. The whole spine keeps normal physiological twists and turns and does not stretch the spine.
4. The shoulders are far from the ears and the head and neck stretch naturally.
The common mistake here is to shrug the shoulders, pull the cervical vertebra, and use the bending of the cervical vertebra to send the forehead forward to achieve the purpose of touching the forehead and legs. The right thing to do: send the shoulders to the waist and keep the shoulders away from the ears; the head and neck stretch naturally along the long line of the spine.
I would like to emphasize two more points:
1. The most common mistake in standing forward flexion is to understand hip fracture as bending. It's the hip, not the waist, that does the flexion here. As we usually say, bend over to pick up things, bend down to tie shoelaces, the right thing to do is to fold the hip to pick up things, break the hip to tie the shoelace. So the fact of standing forward flexion is that standing hip flexion has little to do with the waist.
2. The order of body folding. The wrong thing to do: find the knee on the forehead and then form an open bow between the legs and back. The correct approach: first the abdomen to find the thigh, then the chest to find the knee, and then the forehead to find the calf, the upper body and feet have no gap, completely fit.
Note:
1. During the menstrual period, women are kept at right angles, that is, the upper body and legs are kept at an angle of 90 degrees.
2. Cardiothoracic vessels, patients with hypertension are flexion within their ability.
3. If you stay in the pose for a long time, raise your head half high when you get up and keep a group of breathing, then stand up
Pay attention to Fanyi and share health and beauty.
I. comparison of right and wrong
Second, decompose the password in detail
1. Stand in the mountain style, with your feet open as wide as your hips, and look ahead visually.
2. Inhale, arms raised sideways above the top of the head, palms facing forward, arms close to the ears, body extended upward, shoulders sinking
3. Exhale, fold from the hips, arms drive the body forward and downward, hands fall on the front cushion or on both sides of the feet, fingertips
4. Inhale, raise your head, extend your spine, and look forward.
5. Exhale, continue to sink, put your hands around your ankles, adduction of your abdomen, tighten your front thigh muscles and keep your back extended.
6. Inhale, point your fingertips, raise your head, extend your spine, and straighten your arms forward to get your body up.
7. Exhale and restore the arm on the side of the body.
III. Main functions and functions
1. Calm the brain and help relieve stress and mild depression
2. Stimulate the liver and kidneys, stretch the hamstrings, calves and buttocks
3. Strengthen thighs and knees, improve digestion, and help relieve menopausal symptoms
4. Relieve fatigue and anxiety, headache and insomnia
5. it plays an auxiliary role in the treatment of asthma, hypertension, alopecia and osteoporosis.
IV. Essentials of asana
1. When standing, lift the chest, sink the shoulders, adduction of the ribs, adduction of the abdomen, slight retraction of the buttocks, tightening of the inner side of the large and small legs, tightening and lifting of the front of the thigh.
2. Keep the back extended and bend forward with the hip bone as the break point.
3. Seat bone upward, abdomen tightened to thigh, chest to knee, head and neck against calf and tibia
4. if you feel difficult, you can slightly bend your knees, or you can put your hands around your ankles or calves to make your body fold better.
5. step on the ground with your feet, and move your center of gravity forward so that your legs are perpendicular to the ground.
6. Every time you inhale, raise your head and extend your back, lift your ischial bones, every time you exhale, tighten your abdomen and stick to your thighs, your chest will look for your knees, and your head and neck will naturally droop to find your calves to make the body fold better.
Fifth, which anatomical muscle groups are involved
6. Which TCM meridians and collaterals are involved
1. First, fully stretch the whole foot Sun bladder Meridian
2. Secondly, strengthen the stomach meridian of foot Yangming
3. At the same time, the hand Shaoyin Heart Meridian can be extended moderately.
Matters needing attention in practice
1. Fold from the hip, not from the waist
2. Tighten the quadriceps of the thigh and move the center of gravity forward so that the leg is perpendicular to the ground.
3. Tilt the pelvis forward slightly, avoid the bending of the lower back, maintain the extension of the spine, open the chest and sink the shoulders.
4. junior practitioners can slightly bend their knees, relax the muscles in the lower back and back of the legs, and increase the range of motion of the hip joint.
5. Don't forget to breathe while holding, and focus on breathing at the back of the chest.
6. when you get up, don't bend your back, but extend your spine.
7. Patients with back injury and osteoporosis should bend forward very carefully
8. Patients with hypertension should practice step by step and ensure that they do not have shortness of breath.
9. Patients with low blood pressure should get up slowly to avoid vertigo
10, heart disease and other patients are not allowed to head below the heart, please do half-asana, or put your hand on the stool, yoga brick.
VIII. The connotation of asana
"standing forward flexion" is also called bow bow, that is, we have to bow down after raising our arms. Worship is very respectful. When you clearly understand the meaning of this worship, you will not worry about whether you can embrace the knee. Worship is a continuation of reverence and piety. We bow down and bend the body together, and the angle need not be too low to be respectful first. It is in this worship that we change our mind, from impatience to gentleness, from complaint to gratitude, which is the essence of the beginning of Yoga Sutra. Yoga is to change your mind and do every pose attentively. Each pose can transform your state of mind, control your breath, control your body, take pictures with your senses, and practice this worship with a heart of gratitude. Practice to what extent, do not force, so that everyone can practice the beauty of yoga.