Yoga buried, can you tell me what kind of yoga you practice? I want my mom to practice, too, thank you?
Can you tell me what kind of yoga you practice? I want my mom to practice, too, thank you?
Thank you for the invitation to answer this question. Yoga is divided into Mysol Yoga, pregnancy Yoga, Hada Yoga, Hot Yoga, flow Yoga and so on. Different yoga has different positioning for different parts of the human body, but all follow the basic physiological mechanism of the human body. To restore the body to health and even explore its own potential energy!
I hope these five yoga poses can help you:
Tree type
Point 1:In the process of maintaining the posture, the eyes look straight ahead at the fixed point, or at the fixed point where the line of sight is below the level.
Point 2:In the process of keeping moving, tighten the left thigh muscles.
Point 3:In the process of completing the action, the right knee is slightly pushed backward, the right hip is opened, the right foot is pressed against the base of the left thigh, and the left thigh heels interact with each other to tighten the gluteal muscles.
Cat style
Point 1:Kneel on the ground, knees open to the same width as the buttocks, calves and instep close to the ground, feet facing up. Bend forward, straighten your back, and notice that your thighs are at right angles to your calves and torso so that your torso is parallel to the ground. The palms of both hands should be pressed on the ground and placed in the middle of the shoulder. The arms should be vertical, at right angles to the ground, and the same width as the shoulders. Point your fingertips forward.
Point 2:Inhale, at the same time slowly warp the pelvis, stretch the spine one by one to form an arc, be careful not to step too much on the waist, do not raise your head too much, look up slightly, pull back your shoulders, and slightly bend your elbows. keep the cervical vertebrae in line with the spine.
Point 3:Exhale, roll your tailbone in, slowly arch your back upward, lower your chin and eyes toward your belly button, and hold your hands, feet and knees down until you feel your back stretched. With breathing, repeat the above actions three to five times.
Warrior type one
Point 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.
Point 2: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.
Point 3:Inhale, exhale, and bend the right knee from the right sitting bone. the right thigh is at a right angle to the right calf, the right tibia is perpendicular to the ground, and the 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.
Point 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.
Grasshopper type
Point 1:First warm up each joint and move the body, it is not easy to cause unnecessary harm to the body.
Point 2:Start in a recumbent position, relax your body, adjust your position, extend your arms as far back as possible, keep your hands close to the ground near your abdomen, then raise your head and keep your chin on the ground.
Point 3:Take a deep breath, contract the buttocks, keep the legs together, straighten them as far as possible, slowly lift the legs off the ground, and place the center of gravity on the chin and waist. Hold this pose for about 15-20 seconds.
Point 4:With the help of the strength of the abdomen, lift the legs to the highest level, let the chest and neck sink close to the ground as far as possible, and let the waist and abdomen stretch upward with the legs, keeping the pose for 15-20 seconds.
Point 5:Feel that the legs can no longer hold, slowly lower the torso, let the body lie prone to relax, adjust breathing
Point 6:After a short break, if you feel you can continue this pose, you can repeat it a few more times.
Sitting angle type
Point 1:Keep the upper body natural and straight, naturally and easily open the legs equidistant to both sides (appropriate for the initial exercise), put your hands behind the hips, and keep about 30 good interest (more than 12 for the initial practitioner, step by step). When the muscles and veins of the legs, waist and back are completely hot, continue to gradually expand the legs to both sides. Usually in a good grasp of the suspension of interest 30 or so, in general, a week or so can be completely natural right angle horizontal split hip.
Point 2:Hold the upper body naturally straight, naturally and easily open the legs equidistant to both sides, slowly raise the arms upward, slowly inhale and tuck in the abdomen, and lift the feet up at the same time; when exhaling, relax the abdomen and fall on both sides of the hands, and relax the feet naturally.
Point 3:Keep the upper body naturally straight, naturally and easily open the legs equidistant to both sides, slowly raise the arms upward, slowly inhale and tuck in, and lift the feet up at the same time; when exhaling, relax the abdomen and fall on both sides of the hands, and relax the feet naturally.
Point 4:Continue to extend your arms back, palms together, and lift to the top.
Point 5:Exhale, take your hands back and put them on your toes.
Point 6:Slowly lift the upper body and head, move your legs forward and bend your knees, bury your head between your knees, close your eyes and relax your whole body.
Each asana should be adjusted and improved according to its own conditions. Yoga practice is not just a practice of asana. More is to let the body in the process of asana practice with breathing and ideas to fully mobilize every muscle and joint of the body to achieve the effect of improving our health, hoping to help everyone.
Thank you. What I usually practice most are flow yoga, Ashtanga, healing yoga and yin yoga. This is also according to the physical condition, under normal circumstances to practice flow yoga, or Ashtanga, physical fatigue or stress in a bad mood, I will practice healing yoga and yin yoga.
No matter what yoga you practice, hatha yoga is the foundation of all yoga. If it is your mother's practice, start with the foundation of hatha yoga, and then practice other types of yoga step by step if you have laid the foundation.
Just started to practice yoga, it is best to find a professional yoga teacher to take, pay attention to even breathing, do not hold your breath. Find the correct position of the stable bones, stay 3 to 5 breaths in each movement, try to reach your limit, step by step, do not compare with others, so as not to get hurt.
After practicing for a period of time, you can increase your physical fitness and flexibility, so you can try to increase the difficulty of practicing flow yoga. Flow yoga is suitable for practitioners with a certain foundation, the whole set of movements is more coherent, focusing on breathing strength and flexibility of yoga practice. One of the extrusion and torsion posture, can be a good massage to the internal organs, promote blood circulation, play the role of detoxification.
Ashtanga Yoga, which requires high physical fitness, is suitable for students who practice yoga regularly for more than one year. Astens is a set of fixed asana, long-term regular practice, can play the effect of slimming, detoxification and beauty.
Healing yoga and yin yoga are suitable for anyone, but when you are physically tired or depressed and stressed, practicing these two types of yoga can relieve mood and stress and relieve fatigue better.
These two types of yoga movements are soothing, one action stays for 3 to 5 minutes, and the breathing goes deep inside, bringing more sensory awareness to the inside. Pay more attention to breathing, dredge meridians and collaterals through breath, and achieve the role of healing through the unity of body and mind. That's my answer. I hope I can help you.
Hello,
The yoga I practice is flow yoga, which is generally faster and more intense.
But I am also a teacher, generally according to the situation of different students to arrange classes, flow yoga or other types of yoga, as long as a reasonable arrangement, is suitable for everyone to practice yoga. If you are interested, you can take a look at the teaching video I share.
I also teach my family to practice and have some experience, so I hope the following sharing can let your mother try it, or when looking for a teacher outside to find a class, see if the teacher provides the appropriate intensity and practice content.
The general practice begins with focusing on breathing and body rhythm exercises. There is no problem with the basis of yoga practice or not. The whole rhythm is slightly slower until you can exhale and inhale after you are familiar with the movements.
1. Standing mountain posture, explain in detail, and then add breathing and arm movements.
For example, inhale, spread your arms, exhale, and keep your arms in mid-air.
Inhale again, raise your hands above your head, exhale, and stay in the air. Keep your shoulders relaxed and repeat 5 to 6 times to feel systemic relaxation and smooth breathing.
two。 Add some classic yoga poses.
You can try the cat and cow style and the lower dog style. Cat-and-cow style can be done if there is no pain in the wrist, and the lower dog position (my mother likes it very much) is also a good move if there is no pain in the shoulder. Refer to the picture. Cat and cow pose is actually a combination of two asanas, which can do good exercise and massage our spine, and can also form a good continuous action in flow yoga. It is very comfortable to do it in the morning and evening, and sometimes you don't want to do the whole set of exercises. It's also very good to do the cat-and-cow pose.
The lower dog position requires more attention to promote health and safety exercises, as well as stretching hamstrings and building upper body muscle strength.
Lower dog style
3. With the classic sun worship style An and B. Each repeat about three times, the above movements can form almost half an hour of practice, for women, feel the yoga practice or have some practice experience, review the foundation is very good!
-breathe.-sit.
Above 1. And 2. If you can find a detailed asana video, you can also try it at home to see if you like this kind of yoga practice. Is it suitable for your body to do some movements? Is there any physical discomfort or scapulohumeral periarthritis and so on? Then you can take your mother and start practicing yoga!
Cat-and-cow style
If you have any specific yoga movements and practice suggestions, please feel free to leave a message.
Thank you for reading.
It is suggested that your mother start with basic hatha yoga. Many friends don't understand what hatha means in yoga. In terms of the concept of yoga, Hatha represents yin and yang, concentration and relaxation, the sun and the moon, men and women, active and passive, that is, the opposite meaning of the two objects. Then compare Hatha to Buddha beads, Hatha is a bead, on the contrary, connecting the beads together is flow yoga. In yoga asana, Hatha represents the next pose after the completion of one pose. There is no series or flow in the middle. Hatha yoga is also a required course for all practitioners and yoga teachers. Just like primary school students learn aoe, they can learn to read syllables as a whole. Therefore, your mother must learn from the basic hatha, do not be impatient, yoga practice the mind, asana is only a kind of appearance, to bring into the awareness to practice. Listen to your body and don't force yourself. You can open the original articles I wrote and look forward to the detailed lectures on individual asanas of yoga, which can be used as a reference. Ask me if you don't understand. Go slow and fix it lightly, take it easy! I wish your mother good health!
1. Supine kicking
Lie on your back, land on your back, feet apart for a short distance, knees bent, soles completely on the ground, thighs straight, hands behind your head, and slowly lift your shoulders off the ground, while slightly twisting your face to the right.
2. Push-up prone
Feet together, thighs on the ground, arms under the shoulders, elbows bent 90 degrees, upper arms straight, keep your back straight, face down, hold this position for 15 seconds.
3. Supine twist
Lie on your back, land on your back, keep your feet together, bend your legs, swing your legs on the right side, bend your knees 90 degrees, raise your hips as high as possible, point your arms straight to both sides of your body, turn your head to the left, and repeat it on the other side. in the process of doing this posture, try to hold up the legs as much as possible, while the feet can extend backward and stretch the calves.
4. Sitting position with one cross-legged leg
The buttocks are on the ground, the legs are bent, the soles of the feet are completely on the ground, the arms are on the back, the palms are on the ground, the back is slightly tilted, the left foot is lifted off the floor, and placed above the right knee, straighten the left leg as far as possible, keep the left knee as low as possible, and repeat on the other side.