What are the poses of Yin Yoga and Yin Yoga to dredge the liver Meridian?
- What are the poses of Yin Yoga dredging the liver Meridian?
- How can we do the Yin Yoga pose and shoelace pose well, and how can we stretch to achieve this pose?
What are the poses of Yin Yoga dredging the liver Meridian?
In order to find out the asana of dredging the liver meridian in Yin Yoga, we must first find out the general route of the liver meridian in the human body.
The route of the liver meridian in the human body is as follows: from the outside of the big toe through the back of the foot along the medial ankle, through the inside of the whole leg, up to the abdomen, through the diaphragm up the trachea into the back of the eyeball of the throat face, and then rendezvous with the governor vein at the top of the head, as shown in the 👇 diagram below.
Know the route of the liver meridian, and then find out the corresponding asana in Yin Yoga, which can be extended to this route. Let's have a look together.
1. Beam angle type
The beam angle can stretch the inside of the leg.
- Sit on the mat and press the seat bone on the ground cushion
- Bend your knees and hips and abduct and touch the soles of your feet in front of the body
- Put your hands and fingers together and put your arms around your feet.
- Inhale and extend the spine and exhale forward flexion
- Keep it for 1-2 minutes.
You can also do supine corners.
2. Sitting corner style
Stretch the inside of the leg.
- Sit on the mat and press the seat bone on the ground cushion
- The feet are opened parallel to both sides to their own extent.
- Inhale, stretch the spine, exhale and bend forward.
- You can keep it for 2 to 5 minutes.
You can put a pillow or quilt in front to achieve your own range. You can also practice against the wall.
3. Sphinx
Stretch the front side of the body
- Lie prone on the mat with your head, feet and hips in a straight line
- Feet apart as wide as pelvis, hands on both sides of chest
- Inhale, lift your body up, exhale and hold
4. Lying Hero
Kneel on the mat and keep your knees together
- Keep your feet apart and sit your hips in the middle of your feet.
- You can lie back on the ground if you can.
- Keep it for 2-3 minutes.
If the action of lying hero is practiced in Yin Yoga class with the theme of dredging the liver Meridian, it is recommended to put a thicker pillow under the body. The purpose of this is to weaken the stretching sensation on the front of the thigh, strengthen the stretching of the upper body, and it is very comfortable and can be maintained for a longer time.
Lying heroes can also stretch big toes, instep and ankle. Taichong acupoint, known as the first important acupoint of the liver meridian, is located at the upper end of the suture of the big toe and the little toe. Lower 👇 diagram
Usually, when you are free, you can also press Taichong with your hand, or push the toe seam of the thumb and little finger as a whole, which is a good way to dredge and maintain the liver meridian.
These are more classic basic movements of dredging the liver meridian. In addition to practicing in yoga class, you can also choose one or two exercises before going to bed every day. It is the best time to dredge the liver channel before going to bed.
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A person's body cannot be cured by taking medicine to see a doctor. We can prevent many diseases by ourselves. for example, the liver and gallbladder is the filter for toxins in the body, and the blood circulates through the whole body. Among them, the liver meridian and the gallbladder meridian are on both sides of the thigh, and the well-known Yin Yoga needs to dredge the adductor muscles on the inside of our thighs in order to dredge the liver meridian, so this set of exercises focus on adductor muscles. But at the same time, it will also cooperate with other exercises such as the hip to balance.
A set of Yin Yoga sequence to dredge the liver Classic
1. Simple sitting + breath adjustment
Choose a comfortable sitting position
Yoga tiles can be padded under the buttocks.
The spine is in a neutral position and the body is relaxed.
Put your hands above your knees.
Close your eyes and meditate for 8-10 minutes.
2. Butterfly style
Sit on the cushion and straighten your legs.
Bend your knees and spread your feet slightly apart
The spine is in a neutral position, or the spine is soft and relaxed
Lie forward and prone section by section
Put your head on the mat or put a yoga brick.
Put your hands on the sides of your head for 3 minutes.
Then open your legs and shake left and right like wipers.
Make wiper balance
3. Dragonfly style
Sit and stand on the cushion with your legs apart
The knees are facing the same direction as the toes, and the hips are sitting on the solid surface.
A person with a stiff body with an upright spine
Softer people, prone, forward and downward.
The body is on the cushion, or use the pillow yoga brick.
Hold for 7 minutes, then put your arms around your knees
Make wiper balance
4. Caterpillar
Sit on the cushion with your legs as wide as your hips
Complete relaxation of the spine forward and downward
Those who cannot bend forward can bend their knees slightly
Use a pillow in front, the physical condition is better.
You can bend directly forward and downward.
Put your hands on your sides.
Pay attention to the complete relaxation of the body
Hold for 3 minutes, then lie on your back on the cushion for half a minute.
5. Swan / Sleeping Swan
Starting with the lower dog position, take a big step forward with your right foot.
Bend the right knee and straighten the spine upward
A person with a stiff body
Bricks can be padded under the right hip and left thigh
People who are relatively soft can bend forward directly.
Hands folded, forehead on hands.
Hold for 3 minutes and lie on the right side for half a minute.
Change the other side and do the same exercise.
6. Square form
Sit on the cushion and bend your right knee
The right calf is parallel to the hip.
Bend your left knee and put your left foot on your right knee
If the left leg is raised relatively high, it can be covered with bricks or blankets.
If the legs can be folded in parallel, the body is bent forward
Hold for 3 minutes, return to the lower dog position, and move your feet alternately 2-3 times.
Repeat the above exercise on the other side
7. Saddle
Kneel on the cushion, feet apart slightly larger than hips
Sit on your hips between your feet
People with stiff bodies have bricks under their buttocks and upright spines.
People with a softer body can lie on their back
The back of the body can be covered with bricks or blankets according to specific conditions.
You can also lie on your back on the cushion.
Hold for 3 minutes, then return to infantile balance
8. Banana style
Lie on your back on the cushion and bend your knees
Lift your hips to the right and straighten your left leg
Then straighten the right leg and place the right foot on the outside of the left foot
The torso as a whole bends a little to the left
Hold for 3 minutes, then go back to the straight body style and stay for half a minute.
Repeat the practice on the other side
9. Torsion
Lie on your back on the cushion and bend your knees
Lift your hips to the right and land on the ground.
Bend your right knee close to your abdomen and put your hands around the front of the knee.
Put your left hand on the outside of your right leg and twist your body to the left.
Turn your head and look to the right for 4 minutes.
Return to zombie style for half a minute, repeat on the other side
10. Supine Butterfly / inverted Arrow
Bend your knees and lie on your back with a butterfly on the cushion.
Or the buttocks and legs against the wall.
Keep for 8-15 minutes to relax and repair
Many students feel that their legs are thick, in fact, whether they are thick or not is secondary. The key point is to dredge the liver and gallbladder meridians. After dredging, you will find that the legs have become thinner, that is, the meridians and collaterals have been opened.
How can we do the Yin Yoga pose and shoelace pose well, and how can we stretch to achieve this pose?
This pose is an excellent hip opening pose and relieves the pressure on the lower back when the upper body folds forward.
If you can't finish this pose right away, you can use assistive equipment: IKU yoga mat.
If your hips or knees are too tight, sit on a meditation pad and tilt your hips forward, keep your upper body vertically, or support more weight with your palms and arms.
If the knee is protesting (feeling very uncomfortable), the student can straighten the lower leg to do this pose. If this is still uncomfortable, sit with your legs crossed and fold your upper body forward
Can be padded under the chest; hands can be placed on the side of the body or in front of the body, or the arms can be extended to the back; here you can add lateral bending or torsion, which can act on the gallbladder meridian along the side of the body.
In the zero-base phase, it is recommended to use theIKU beginner yoga matTry the shoelace pose after you have done the basic pose, which can protect your joints very well.