A yoga class posture arrangement, yoga pose "warrior pose" how to do? What are asana essentials?
How to do yoga pose "warrior pose"? What are asana essentials?
Warrior first password:
Please stand at the front of the mat in mountain stance, take a big step back with your right leg, kick your right heel upright on the ceiling, bend your leg in front of you, and the leg size is 90 degrees; inhale, open your hands from both sides of your body, stretch up over your head, put your hands together, look straight ahead, and relax your shoulders. Exhale, straighten the leg in front, rotate the body, and change sides.
Lift your left heel up to the ceiling, bend your leg in front of you, leg size at 90 degrees; keep your hands together above your head, eyes straight ahead, shoulders relaxed, hips aligned. Exhale, straighten the front leg and take a large step forward with the rear leg parallel to the front leg. Inhale, stretch spine, and retract abdomen slightly. Exhale, drop hands to sides, and return to Mountain pose.
Posture:
1. The knee joint should not be buckled at the back or inside of the ankle as much as possible, otherwise it is using the knee joint to bear the strength and cannot start the muscle strength.
2. Hip alignment.
3. Stretch your spine.
4. Keep breathing normally.
Introduction to Warrior 1 Style:
This pose is named after Virabhadra, the hero of Kalita's drama Kumara Nativity. This pose belongs to the standing pose of yoga, the first of the three poses of warrior.
Action Step 1:
One, legs apart, the length of one leg, hands akimbo, right toe to the right front, left toe to the right 30 degrees, bend right knee. Toe and calf at 90 degrees angle, calf and thigh at 90 degrees angle, forming a right lunge.
Second, the upper body to the right, inhale, two arms from both sides of the body slowly raised, raised to the top of the head, hands together. Keep elbows straight, shoulders relaxed and sinking, chest raised, ribs retracted, right foot pressed down hard, right knee pointing to the second and third, toes, left foot outside and heel push hard, right thigh pulled to groin position, left pelvis pushed forward, keep pelvis neutral position.
Exhale and lean your head back. Look at your thumb and hold for 3 to 5 natural breaths.
Inhale, face forward, eyes forward, straighten right knee. Spread your hands and bring them back to your waist.
5. Exhale, turn your body back to the front, then turn your toes back.
Do the same exercise on the left side.
Notes:
Do not bend your left knee when bending your right leg to 90 degrees. Keep your quadriceps tight.
Beginners and those with poor balance do not need to lean back. Just face forward.
Third, suffering from heart disease should avoid this integration, the weaker body can not do this action for too long.
Fourth, the palms together, stretch the arm, can not straighten the elbow practitioners just open arms and shoulder width can be.
Efficacy:
Breathing deeper with chest extensions, this one-piece formula relieves shoulder stiffness, relieves sciatic pain, strengthens arches, ankles, knees and thighs, strengthens muscular endurance, strengthens willpower, and improves digestive and circulatory function.
I. Benefits
1) This pose is the most basic of the yoga poses and is the basis for many advanced movements.
2) Helps strengthen leg strength and stability, strengthen thigh muscles, stretch the back of the calf, flex the hip joint, stretch the upper back, and flex the shoulders.
3) It can strengthen the flexibility of digestive system, circulatory system and body, and cultivate concentration and firm will quality.
II. Taboos
1) People with weak constitution and heart disease should not keep it too long
2) People with lower back pain should pay attention to abdomen in this pose. Do not collapse waist. You can also shorten the distance between legs, separate feet to both sides, enhance stability, reduce the amplitude of movement, and keep it for a long time to avoid increasing the burden on lower back.
3) People with knee joint diseases should pay attention to the joint flexion should not be too large, and the movement amplitude should be appropriately reduced.
III. Action Steps
Feet one leg apart, ankles directly below wrists, toes fully forward, outside feet parallel to outer edges of mat.
Turn left foot 45° to the right, right foot 90° to the right, turn body completely to the right, put hands on both sides of pelvis, pull right pelvis backward, push left pelvis forward, adjust pelvis so that it turns completely to the right, check chest is on the same level.
Lift leg muscles tightly, pull right thigh outward, lower leg inward, thumb toes pressing ground.
Straighten left leg, turn thigh inward, step on the outside of left foot.
Inhale and raise your arms together, cross your thumbs, and clasp your right thumb outward.
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Warrior 1 is the basic standing pose in yoga. Warrior series can exercise leg muscle strength, strengthen ankle joint and knee joint, beautify leg shape and hip shape. Warrior 1 is also an open hip pose, which can flex hip joint and stabilize pelvis. Warrior 1 can open chest and relieve shoulder stiffness. It's an all-body pose.
Let's start with the pose. The first move of the war earth, the bottom picture.
Practice Method:
1. Stand in the front of the mat and take a big step back with your right foot. Keep your hips straight. Xiaxiang
2. Inhale, extend your spine, and raise your hands above your head. Xiaxiang
3. Exhale and bend your front legs to the vertical ground. Xiaxiang
Hold 3 to 5 breaths and practice on the other side.
Extend your spine with each inhalation and sink your hips downward with each exhalation.
Posture essentials:
1. The foundation is feet. Apply force evenly on both feet, center of gravity in the middle of the body, and don't lean forward. Straighten the hind legs and step on the ground pads, especially the lateral edges of the hind feet.
2. The knees of the front legs shall not exceed the ankles, and the two legs shall be tightened toward the center line.
3. Hip alignment.
Warrior 1, there are two ways to enter. The first is what I said above, mountain stance, right foot step back. Another is to separate the feet by one leg, rotate one foot 90 degrees outward, buckle the other foot 60 degrees inward, and then turn the body to adjust the hip. I suggest beginners to use the first method, because the first method is simple and direct, not so cumbersome, more importantly, this method does not have to turn hip adjustment. Just keep your hip stable. The diagram below shows the steps of the second method. You can compare it with the first method I mentioned above.
4. Close the core, extend the spine upward, and extend the shoulders backward.
One thing to note here is that people who are not good at shoulders and necks, if they put their hands together on the top of their heads, will cause shrugs and shoulder and neck tension. You can also spread your hands shoulder width apart.
Finally, let me show you a animation of the transition from Warrior 1 to Warrior 3.
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Warrior style is a compulsory course for many practitioners, so how to practice it best?
Step 1: Stand with feet parallel and arms hanging naturally at the sides. Spine up, pull up, back straight, shoulders flat, chest slightly open, tighten upper and lower arms.
Step 2: Inhale, take a big step forward with your right foot, toe forward, and rotate your left heel slightly outward to stabilize your body. Hands akimbo, spine straight up, breathe naturally, look ahead.
Step 3: Exhale. Bend your right knee at 90 degrees. Keep your left foot firmly on the yoga mat. When the right thigh is parallel to the ground. Inhale, arms straight up, fingers open. The spine remains extended skyward. Coccyx retracted downward, left leg fully extended backward.
You can practice on IKU professional mats, so you can maximize the effectiveness of Warrior One! Because this brand of mat is specially made for different stages of practitioners, you can better understand yoga!
How should yoga sequences be linked?
The sequence of yoga poses is carefully arranged, just like we write articles, with plot introduction, story development, climax and ending. Yoga is embodied in meditation, warm-up, guided asana, core asana, great rest.
For example, Lotus pose is the peak pose, so there must be a hip opening pose to warm up before it, so that Lotus pose can be done safely without squeezing the knees and ankles.
When arranging asanas by oneself, it is suggested that practitioners with certain foundation should carry out the exercises. After the arrangement is completed, let the teacher see what is unreasonable and make corresponding improvements.
Every pose arrangement should pay attention to their body acceptance, if the body receives strong but still feel sore, then maybe the mat you use is not suitable for your current practice stage, you can go to IKU home to see a mat that suits you best. This is a good way to avoid injury!
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Do these yoga poses well and you will be able to achieve perfect transformation.
"My friends and I are shocked," although this sentence is a few years ago more popular network language, but if you have a yoga person around you, I believe, you will often say this sentence, when you watch her body concave into a flower, but there is no trace of pain on the face, when you brush mobile phone to watch the drama, but she in the circle of friends released their own yoga photos, you will feel shocked, right? In fact, to be small secret, this is the charm of yoga people, always give you constant surprises.
Start today with a simple Lotus Cow Face pose. This is a versatile variation that stretches our hips, allows blood to flow more smoothly through the pelvis, and allows our shoulders to feel comfortable with the arms pulling behind us.
This is a variant of the boat pose. In the warm sunshine, it is also a very enjoyable thing to enjoy the sunshine. This pose is also a good choice for training the core strength of the abdomen. It can effectively eliminate excess fat on the abdomen and make the waist line more slender.
The shoulder stand is the "queen" pose of yoga and one of the most beneficial poses of all yoga poses. Headstand can develop our firm will, sharp mind and clear thinking, while shoulder stand nourishes our fine patience and stable mood, which is easier and gentler to complete than headstand, so it has long been recognized as the "mother of asanas". Come and learn this pose with Xiao Mi.
Detailed explanation of shoulder stand pose:
1, support shoulder handstand practice, you can enter from the plow, supine on the ground, hands on both sides of the body, bent knees, feet and legs together.
2. Lift your legs up and back, feet touching the ground, legs straight, ischial bones at the highest point of your body, hips up, spine extended, back straight, hands supporting your back, and enter the plow.
3, slowly lift the right leg up, and the body in a straight line, and then lift the left leg, legs together, feet force upward, the body's strength upward.
Handstand pose can relax the body deeply, with slow, regular breathing, but also stimulate the digestive nerves, in this state, the body digestion efficiency is higher, fatigue can also recover quickly, adhere to practice for a period of time, the health of the whole body will be significantly improved, you will find it easy to maintain calm.
Headstand is known as the "King of Asanas." Headstand is the most invigorating of all poses. The headstand stimulates a steady flow of blood to the brain, keeping it awake and healthy. It activates the pituitary gland and pineal gland, which play an important role in the health and vitality of the human body.
This stretching pose can fully embody the unique feminine feeling of the female body. Flexibility exercises help to shape the female body, and can let the blood of the lower body away from the heart slowly flow into the heart, which has the effect of eliminating congestion and fatigue.
Finally, this simple back bend pose to end today's yoga practice bar, facing such a good sun, what kind of pose to do is beautiful, yoga is such a magical thing, once met, can not say goodbye, just want to say meet you, good.
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