Yoga balanced pose picture, what is the balanced posture of yoga?
- What are the balanced posture of yoga?
- The balance of practicing yoga is not good. What asana should I do?
What are the balanced posture of yoga?
Yoga posture balance asana can exercise leg strength, body control, balance and coordination, and concentration.
There are many balanced postures in the standing posture category. Here are some basic postures to be shared.
1. Tree type, the following π diagram.
The tree pose is the most basic posture balance pose, similar to what we call the independence of the golden rooster.
- Stand in the mountain style and move your center of gravity to your left leg.
- Lift your right leg up and place the sole of your right foot at the base of your left thigh.
- Inhale and extend your spine with your hands folded on your chest.
- Exhale, put your hands up and keep your head above.
2. Stand on one leg and hold your knees, π figure below.
- Stand in the mountain style and move your center of gravity to your right foot.
- Bend your left knee and lift your left leg.
- Put your fingers together and wrap your arms around your left knee.
- Extend the spine as you inhale.
- As you exhale, pull your knees closer to your chest.
This is also a very basic one-leg standing balance pose that gently massages the abdomen and increases the flexibility of the hip joint.
3. Three types of soldiers. Lower π diagram
- Stand in the mountain style, move your center of gravity to your right foot and take a small step back with your left foot.
- Inhale and extend your spine and raise your hands above the top of your head.
- Exhale the arm to drive the upper body forward and downward, while lifting the left foot up to make the body in a straight line.
Warrior three is one of the yoga warrior asana series, which requires the support of certain core strength and leg strength. Beginners can use aids or practice a simple version. Lower π diagram
4. Half-moon style, lower π diagram
- Stand in the mountain style, bend your knees, lean forward, and hold the ground on the front side of the right palm.
- Inhale and lift your left foot up.
- Exhale, lift your left hand up, and turn your chest and abdomen upward to keep your body at a horizontal level. Look in the direction of the left finger.
The difficulty coefficient of the half-moon style marked in the Light of Yoga is 5. There are also high requirements for leg strength and balance. Beginners can practice against the wall or use aids, below the π diagram
5. Standing hand clutching toes, below π diagram
- Stand in the mountain style, move your center of gravity to your left foot and hold your hip with your left hand.
- Lift your right leg and grab the big toe of your right foot with three fingers in your right hand.
- Inhale and extend the spine.
- Exhale and straighten your right leg.
When doing this pose, be sure to keep the pelvis straight and the spine extended. You can choose yoga stretching to reduce the difficulty of asana.
6. Dance style, below π picture
- Stand in the mountain style with your center of gravity on your right foot.
- Bend your knees and grab your left foot with your left hand behind your body.
- Inhale and raise your right hand above your head.
- Exhale, lean forward with your right hand and lift your left foot up.
Add:
1. When practicing the standing posture and balance pose, you must prevent the supporting legs from overstretching.
2, start the core and support the leg muscle strength, when the strength is insufficient, use aids or slightly bend the knee, or choose a simple version.
3. To do a balanced pose, you must first keep your breath and mind steady, and then your body can be stable.
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The balance of practicing yoga is not good. What asana should I do?
To practice yoga with poor balance, you should first strengthen the core exercises, such as ramp, boat pose, lower dog, etc., and then strengthen the leg strength exercises, such as mountain pose, starting pose, war II, etc., and then do balanced asana exercises. In fact, yoga practice is a comprehensive process of practice, do not pay too much attention to an asana, through basic, all-round, regular practice, you will find that one day you have inadvertently achieved what you want.
Not necessarily, men's exercise can build up more muscles.
Peacock variant
The peacock style is simple, but without the focus of the lower limbs and one arm, the difficulty goes up in a straight line. One-handed peacock completion can not ignore a problem, that is, power. It is very suitable for men to practice, in addition to the arms can increase the amount of strength, but also can treat stomach problems, improve the digestive system. People with bad eating habits had better not be underestimated, because it can also help you detoxify.
Handstand
This is not the most standard handstand position, but it can reduce the pressure on the body. We often do the lower dog pose, that is, the peak pose, before we finish the hand inverted pose, using this pose as a medium to reduce steps. Hand handstand and leg folding allow blood to flow to the brain faster and fill the brain. If you have symptoms of insufficient blood supply to the brain, you can try it. It may work surprisingly well.
Leg lifting balance
Doing yoga between crops is also a pleasure in the field, and standing on one leg makes the body aware of the importance of balance, so this pose not only improves coordination, but also stretches the ligaments on the back of the thighs and strengthens the ankles. Sedentary people can practice this pose to relieve the stiffness caused by poor blood flow in the legs and reduce leg tension.
Handstand
The most formal handstand is this. It has more effects than we thought: because the handstand turns the body around, the blood flow in the body speeds up to the head, the blood vessels are dilated, and the small circulation in the brain is accelerated, which can reduce the occurrence of cerebral hemorrhage.
Men's yoga is not as unacceptable as we think, and some asanas are more effective and have a greater impact on people. Impulsive little brother, come and have a try!
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If you stand steady, the balance is good enough.
Yoga pays attention to balance, not only the posture should be standard, but also stable. How to keep your body stable? Standing still is the key. These exercises balance yoga movements, usually more practice balance will be better and better.
When you finish the Bird King pose, stand with your left leg on your right leg, bend your right leg slightly, maintain a semi-squat position, and then intersect your left hand with your right hand, while keeping your waist straight. When doing this action, you should use your right hand on the top, that is to say, twist the body into a twist shape, so as to promote fat consumption. At the same time, pay special attention to the back must be straight, do not bend over. This pose can strengthen the muscles of the whole body, promote blood circulation throughout the body, and improve the blood supply to the brain, thus helping to improve memory.
The half-moon is a particularly effective posture to exercise fat on the waist and belly. When completing this action, keep a certain distance between the legs, while slowly pressing down the upper body, keep the shoulders and back straight, and pay attention to the hand to grab a leg. Only in this way can you maximize muscle stretch and achieve slimming effect.
The dance pose can shape the lines of the legs and stretch the thigh muscles very well. after completing this action, it looks like doing ballet, so this yoga pose is named the dance pose. After the action is completed, it is best to keep contracting the abdomen for a few seconds, so that you can burn abdominal fat more effectively.
1. First of all, the practitioner needs to lift a leg from the back.
2. Then slowly bend the calf so that the calf reaches the height of the shoulder, and grasp the raised foot with one hand.
3. Tilt your head back so that the whole body has a feeling of pulling.
The tree can stretch the shoulder and neck and relieve the pain in the shoulder and neck, especially for people who often sit to work or go to class. The practitioner should stand on the yoga mat, lift one leg slowly, kick on the base of the other leg, and keep both hands up and straight at the same time. Sticking to this action for a long time can consume excess fat in your abdomen and back.
The point requires you to practice putting one leg on the other, and then squatting slowly, just like crossing Jiro's leg. at the same time, both hands slowly verify that the elbow is down to the waist position, maintain this action, and continue to do this with the other leg for 5 to 10 seconds. This action requires high leg strength, and beginners can complete it with the help of external force or holding a chair.
Regular practice of these movements can improve our balance ability, which will not only make our walking temperament better, but also make our overall temperament stronger. Need to pay attention to the practitioners, if there is lumbar disc herniation, or high blood pressure, and then do the above movements to pay special attention, there must be family members or instructors to assist, so as to avoid danger.
If you need anything, you can leave a message with Xiaomi. Xiaomi will change 108 million postures, so you don't believe that no posture can make you like it.
Hello, everyone. I am Fanyi who loves yoga and fen Heng. As a yoga teacher, I often encounter students who do not do well in balanced asanas. Summarize the reasons and solutions, hoping to be helpful to those with poor balance.
First, the legs are not strong enough.. This is the most common reason for not doing well in balanced poses. Leg strength is not enough in the balance pose, the inner edge of the supporting foot is unstable, and the center of gravity is accustomed to deviating to the outer edge. The pelvis will also habitually tilt toward the side of the supporting leg. As a result, the waist and knees are partially compensated. The solution is to strengthen the strength of the legs, especially the inner thighs. Two poses are recommended.
1. Goddess style. This pose has a significant effect on leg strength. As shown in the π diagram above. Feet apart twice shoulder width, toes facing outward. Inhale to extend the spine and exhale to bend the knees and squat. Inhale again and stand on tiptoe to keep five groups of breathing. Pay attention to the method of knee to toe when squatting, curling coccyx downward, upper body upright and straight back.
2. War one style. The warrior series is a very good pose to exercise leg strength. The feet are about 1.2 meters apart. The left sole rotates 90 degrees and the right foot buckles 30 degrees. The pelvis is straight. Inhale and lift your hands horizontally, exhale and bend your left knee to the thigh parallel to the ground, with the knee just above the ankle. Keep your eyes on the left hand. Keep group five breathing and change sides. Pay attention to the external rotation of the thigh muscles of the left leg and the direction of the knee to the toe. Tighten the right leg up, straighten the pelvis, retract the coccyx, retract the core, and the shoulders sink.
Second, the core strength is not enough. The coordination of the body is not enough.The weight of the balanced pose is not entirely on the legs. Let the core tighten the upward force on the back to balance the downward force of the legs. If you look at the π diagram, only the arm strength is downward, and the rest of the muscle strength is upward. It's a bit like a tug-of-war, with two groups pushing in both directions. The solution is to observe your own body when doing asanas and find the feeling of keeping your core back up.
Yamasana standing is the best way to find the right position and feel, but it looks too simple and often ignored. Stand in Yamashi and see the π picture below. Try to find the retractor core in the mountain posture, with your waist straight up and your feet down like a tug-of-war, and replace this feeling into the balanced pose. Instead of just pressing the whole body against the supporting leg.
Third, muscle tension, lack of concentration, heavy results rather than process.This is often encountered in teaching. Muscle tension is the thought of pulling in the core, waist and back up. The muscles will be tense all over the body, especially like to twist the shoulders and neck together. Shrug your shoulders as soon as you push up. Lack of concentration is easy to understand, restless and restless. It can be said that the mind is not calm even though the result is not important. I am still in the process of adjusting my posture. I see that everyone is already keeping it, and I am in a hurry, forgetting to establish a solid foundation step by step. Just raise your legs in a hurry to look like it. The solution is to keep one or two groups of breathing in Yamasana when you are ready, calm your mind, and then slowly adjust from the foundation step by step. Don't compare with others, just focus on your own breathing and body. It's part of yoga.
This is a summary of the most common problems I encountered in the process of teaching. I hope it will be helpful. I also hope to explain the reasons for your inaction so that we can discuss and solve the problem together.