Shoulder upside down stereoscopic yoga picture, lie on your head and stand in the correct posture?
- Lie on your back and stand on your head. Correct posture?
- How can I get over the yoga plough? What skills do you have?
- Which should be practiced first, handstand or backbend in yoga?
- How do you do a handstand?
Lie on your back and stand on your head. Correct posture?
1. Place your palms flat on the ground about 15-25 cm from the base of the wall, with your hands as wide as your shoulders.
two。 Straighten or nearly straighten your arms, bend your knees, and then prop up your body.
3. Lift the knee of one leg close to the elbow on the same side, then push hard down to the ground, and the other leg up and back.
4. Kick the leg off the ground, while the other leg is close to the wall, stretch your arms, and the heels of both feet should touch the wall at the same time.
When you stand against the wall, your arms should be straight, straighten your body and arch your back slightly inward. This position needs to be maintained for a period of time, while breathing should be kept normal throughout the process.
How can I get over the yoga plough? What skills do you have?
Yoga ploughing is an inverted pose, which has all the advantages of inverted poses, but I personally suggest that if you are practicing at home, over the age of 45 and without yoga foundation, do not easily try this pose, including shoulder stands.
Yoga ploughing style, the following 👇 picture.
Exercise steps:
Lie on your back on the mat. Turn the head and neck to find the head and neck position.Look at the part of your chest.. (can be stretched from the back of your neck to avoid squeezing)
2. Lift your legs so that they are at a 90-degree angle to your body. First enter the inverted arrow, under the 👇 diagram.
3, abdominal force, lift buttocks and back, hands on the waist, elbow clip down to the ground at the same time. EnterShoulder handstand, below the 👇 diagram.
4 、Hip foldingDrop your feet toward the top of your head. Enter the plough style. Below the 👇 diagram.Keep your hands around your waist. Tighten your abdomen and tighten your legs.
5. After maintaining several groups of breathing in step 4, you still have the ability. I feel that I can support myself, and I don't need to borrow my hand. Then straighten your arms, palms down, or interlock your fingers, press your arms to the ground, and draw the 👇 picture below.
Main points:
1. Protect the cervical vertebrae. The position of your eyes toward your chest can help you relax and stretch on the back of your neck. Do not rotate the head and neck in the pose.
2. Protect the lumbar vertebrae. Lift up physically, using core strength instead of inertia.
3. The whole process does not bend over.
From the hip position to fold, whether the toes can reach the ground or not depends on the flexibility of the hip joint. Never bend your back into an arc in order to touch your feet and send the hips forward to reduce the distance between the hips and the ground. this is very important. Take a look at the 👇 chart.
Look at route 1.Red right-angled lines, when the hip folds less. So the feet can't touch the ground.
Look at the line 2, yellow acute angle line, at this time the hip folding angle is large, the corresponding angle between the thigh and the upper body is smaller, at this time the foot can touch the ground.
Look at line 3, green line. The foot can also touch the ground, but instead of folding the hip at a large angle, it moves the hip forward to the position of the green circle in the picture, shortening the distance between the hip and the ground.
But how can the hip move forward, bend over, arch the back into an arc, and send the hip out. In other words, the line 3 feet can touch the ground, because pulling the lumbar spine and cervical vertebra to send the hip forward, shortening the distance between the hip and the ground, so the foot can touch the ground, long-term practice like this, it will damage the lumbar vertebrae.
In fact, it is the same reason as Qianqu. The spine should be extended upward and hip folded instead of bending over the back. You can look up at all the pictures, the feet can touch the ground, and the angle between the legs and the upper body is very small. Compared with the small picture below, the foot can not touch the ground, and the angle between the leg and the upper body is very large. This is determined by the flexibility of the hip joint.
4. The way to enter the plough type. I suggest to enter the plough form from the shoulder handstand (exercise step 3 above). There are also people who will enter the plough directly in the form of 2 pictures of the 👇 surface below.
These two methods are also correct, but the beginners' control ability is not enough, and the core strength is not enough. In doing so, it is easy to use inertia, and secondly, it is easy to bend over.
Pay attention to Fanyi and share health and beauty.
The plough style is based on this pose, which is like a plough. It's part of a handstand. The asana that looks simple and a little difficult to do is of great help to the follow-up asana.
Thank you to Wukong for inviting me to answer this question and how to turn over and complete the ploughing.
The most important thing to finish ploughing is to relax yourself.
1. Lying flat on the ground.
two。 As you exhale, slowly lift your legs perpendicular to the ground, keep this pose for 10 seconds and breathe normally.
3. Exhale, put your legs over your head and touch the ground with your toes. Keep your legs straight and your toes on the ground.
4. If you have difficulty putting your toes on the ground, you can put a chair or stool at the back, that is, the back of your head, so that your toes can be placed on top.
5. If breathing becomes short or heavy, also put your toes on a chair or stool, not on the floor. Then the head will not feel pressure and swelling, and breathing will calm down.
6. Stretch your arms too far, put them on the ground, hold this pose for 3 minutes, and breathe normally.
7. In the whole pose, close your eyes and stare at the tip of your nose.
Note: when turning over, hands under the body, waist support, hips raised, slowly turn the legs over.
Thank you! If you like my answer, please pay attention to Zeng Xie 5
Which should be practiced first, handstand or backbend in yoga?
Yoga inverted pose requires core muscle group, arm strength, and good balance; backbend poses not only need to be able to open the chest and shoulders, and the spine is elastic and flexible, but also need core muscle group, arms, and legs to have strength, so, it is recommended that you do the inverted pose first and then do the post-bending pose better, and finally end with cooling poses such as back stretching, shoulder upright, cadaveric pose, etc.
How do you do a handstand?
Steps / methods
1 lie flat on the ground, legs outstretched, knees straight, hands on both sides of the body, palms down, keep 3 deep breaths.
Exhale, bend your knees, move your knees toward your stomach, press your thighs into your stomach, and keep 2 deep breaths.
Exhale, lift your hips, bend your elbows, put your hands on your hips, and take 2 deep breaths.
Exhale and lift your torso straight up with your hands until your chest touches your chin and take 2 deep breaths. (at this point, only the back of the head, neck, shoulders and the back of the upper arm are placed on the ground and hands in the center of the spine.)
Exhale, straighten your legs up, point your toes up, hold this position for 5 minutes, and breathe evenly. (if you feel tired in the waist or uncomfortable in the neck, you can stick to it for 2-3 minutes. With the increase of the number of exercises, the persistence time will gradually increase.)
Exhale, gradually put down your legs, release your hands, lie flat on the ground, and relax. (pay attention to keep the balance when the legs fall to the ground, and let the legs fall slowly by adjusting the center of gravity, focusing on protecting the waist and neck.)