Yoga Cobra video course, yoga-12-style sun worship course?

1. Yoga-Twelve-style Sun worship course?
2. How to correct the posterior inclination of the pelvis?
3. The simplest yoga slimming exercise?

Yoga-Twelve-style Sun worship course?

The twelve forms of sun worship are the twelve postures that pay homage to the sun. It is said that when ancient Indians got up early in the morning, facing the rising sun on the horizon, they created 12 gestures to express their feelings of worship in order to thank the sun for giving light and energy to mankind. So when you do sun worship, your heart should be full of gratitude.

Stand up straight, exhale and put your hands on your chest and close your palms.

Inhale, arms straight back, on both sides of the ears, upper body leaning back, buttocks pushed forward.

Exhale, palms flat on the ground, fingers and toes in a straight line. Keep your head as close to your knees as possible.

4 inhale, extend the right leg back as far as possible, let the right knee land (next time change the left leg to extend back).

Hold your breath, straighten your left leg back and stand up in a volt position.

Exhale, bend your knees and land on your knees, chest and forehead.

7 inhale, push your buttocks forward, lean your head back and expand your chest into a cobra.

Exhale, hands and feet do not move, buttocks as far as possible to push up, into (inverted V) position.

9 inhale, step out of your right foot and place it in the middle of your hand, land on your left knee and look up (change your left foot to step forward next time).

Exhale and put your left foot forward with your knees straight and your forehead close to your knees.

Inhale and stretch your whole body as far back as possible.

12 exhale, return to standing posture, feet together, hands drooping on both sides, take a deep breath and return to action 1.

How to correct the posterior inclination of the pelvis?

First look at the position of the pelvis. The following pictures correspond to normal pelvis, pelvic anteversion and pelvic retroversion, respectively.

For people with backward pelvis, the heel, back and back of the head are attached to the wall, and you will find that the waist cannot be put into the palm of the hand. From the last picture above, the retroversion of the pelvis is also closely related to the straightening of the physiological curvature of the lumbar spine.

When we consider correcting the retroversion of the pelvis, the first thing we need to do is not to correct it up, but to know why the position of the retroversion of the pelvis is formed, because the secondary lumbar disc herniation causes the physiological curvature to straighten, which leads to the retroversion of the pelvis, or because of the normal living habits and bad posture.

If we rule out pathological causes, then we can change the posterior inclination of the pelvis by adjusting the muscles. That is to relax the stretched muscles, exercise to strengthen the elongated muscles, and keep them in balance so that the pelvis can return to its natural position.

The physiological curvature of the lumbar vertebrae becomes straight, and the pelvis is tilted backward, which will causeExtensor muscle of hipNervous, hip.Flexion muscleWhen elongated, the pressure on the lowermost intervertebral disc increases.

Stretch the muscles of the hipPosterior fibers of adductor major, gluteus maximus, gluteus medius, long head of biceps femoris, semimembranous muscle and semitendinosus muscle

Flexion muscle of hip jointPsoas major, iliac, sartorius, tensor fascia lata, rectus femoris, pubis, adductor brevis, adductor longus, anterior adductor magnus, anterior fibers of gluteus medius, gluteus minimus

Isn't it a little confusing to see so many muscles up there? In fact, if we want to correct the tilt of our pelvis (whether forward or backward), the first thing to do is to do first.Stabilize the pelvisAnd the most important thing to stabilize the pelvis is two big musclesGluteus medius and thigh adductor musclesOnly when they stabilize your pelvis can they be in a stable position, otherwise they will force the adjustment or they will go back!

With regard to the exercise of these two muscles, it is easy for you to find out. I will not repeat them one by one. Choose a method that suits your current environment, and the rest is to lighten and stick to it step by step. I hope you will achieve what you want as soon as possible. Do not know your specific situation can only help you simple reply!

Finally, I would like to remind you that due to the different congenital structural development, some people have an increase in the angle of congenital lumbar kyphosis, while others have slightly increased the angle of lumbar vertebrae and thoracic vertebrae, without any symptoms, they absolutely do not need to be dealt with. Do not blindly correct to what you think is the ideal posture, there is no perfect posture.

We can answer this question.

What should I do to correct the posterior inclination of the pelvis? Will it be troublesome and laborious?

The principle of exercise is to relax the taut muscles and strengthen the weak muscles. Let originally tight abdominal muscle, gluteus maximus muscle, weak low back muscle to maintain steady strength.

Pelvic retroversion from the outside there is a chest hunchback phenomenon, affecting the joint force, more serious, it will also have an impact on endocrine and physiological circulation.

Follow us to practice for 30 minutes every day. 2 groups of movements can easily adjust your pelvic problems.

1. Stretching: each group exercises 4 to 6 times, and each action lasts for 30-40 seconds.

Abdominal muscle stretch

Hip muscle stretch

Hamstring stretch

2. Muscle strength stretching: each group exercises 10 to 15 times, and 3 movements are in one group.

Back muscle exercise

Rectus femoris exercise

Hamstring exercise

4-6 weeks for a training cycle, first do strength exercises and then do stretching exercises, the movements should be up to the standard as far as possible, irregular sprain is not worth it.

Do not stand or sit for a long time, adjust your standing and sitting posture appropriately, and reduce the tension in your buttocks.

If the effect of exercise rehabilitation is not significant, it can be combined with acupuncture, massage, scraping, cupping and other methods to promote blood circulation.

The simplest yoga slimming exercise?

Posture 1, forward flexion (hand and foot)

What to do: bend forward until your hands or fingers touch either side of the foot, or the ground in front of the foot. Touch your legs with your forehead, but don't strain. Keep your knees straight. Breathing: exhale when the body is bent forward. Try to contract your abdomen in the last position and exhale as much as possible.

Posture 2, riding style

What to do: stretch your right leg back as much as possible. Bend your left leg at the same time, but keep your left foot in place. Keep your arms straight and in place. At the end of the movement, the body weight should be supported by both hands, left foot, right knee and right toe. In the final position, the head should be raised backward, the back arched, and gazed upward. Breathe: inhale when your right leg is stretched back. Breathe: exhale as you straighten your legs and bend your torso.

Posture 3, Cobra style

What to do: straighten your arms and lift your body from the waist. Head back, this stage is the same as the last position of the cobra. Breathe: inhale as you lift your body and bow your back.

Posture 4, octagonal landing

Practice: the body is so low that only the toes, knees, chest, hands and chin touch the ground at the end of this position. Hips and abdomen should be lifted slightly off the ground. Breathe: hold your breath after you exhale.

Posture 5, horseback riding (same as posture 4)

What to do: bend your left leg so that your left foot is facing forward so that it is close to your hands. At the same time, lower the right knee so that it touches the ground. Breathe: inhale when the right leg is backward.