Yoga conditioning, yoga pose "warrior one" how to do? What are the essentials of the pose?
How to do the yoga pose "warrior one"? What are the essentials of the pose?
I. comparison of right and wrong
Second, decompose the password in detail
1. Stand in the mountain style, keep your feet together and look ahead.
2. Inhale, feet apart about two-and-a-half shoulder width, pelvis straight, chest open, shoulders extended backward, naturally relax and sink
3. Turn the right foot 90 °outward and the left foot 45 °inward, turn the body completely to the right, place both hands on both sides of the pelvis, pull the right pelvis backward, push the left pelvis forward, and adjust the pelvis again to straighten the pelvis.
4. Inhale, lift the arms on the side and extend them back to the ear as far as possible.
5. Exhale and bend the right knee with control until the calf is perpendicular to the ground, the thigh is parallel to the ground, the knee does not exceed the toe, and the knee is directly above the ankle.
6. Stretch the torso as far as possible, open the chest, sink the shoulders, adduction of the abdomen and ribs, no excessive backward of the neck, keep the front muscles of the neck retracted and breathe smoothly.
7. Inhale and straighten your right knee
8. Exhale, restore the arms from the side, restore the feet, and practice on the other side.
III. Main functions and functions
1. help to enhance the strength and stability of the legs, strengthen the thigh muscles, stretch the back of the calves, and reduce the fat of the buttocks and legs.
2. The chest cavity has been completely expanded, which helps to breathe deeply and strengthen the cardiovascular system.
3. It can open the shoulders, relieve the stiffness of the shoulders and back, and correct the bad body shape such as hunchback.
4. the legs support the body, which can strengthen the hip joint, knee joint and ankle, and enhance the strength of the arch, ankle and leg muscles.
5. effectively relieve sciatica, which is very beneficial to people who are sedentary and make their minds more focused.
6. it can relieve dysmenorrhea and reduce the symptoms of excessive menstruation, but practice should be avoided during the menstrual period.
IV. Essentials of asana
1. The upper body is fully extended and perpendicular to the ground, the abdomen is tightened, the coccyx is slightly retracted, do not collapse, the ribs are adducted, the ribs are not excessively protruding forward, the arms are rotated upward, the shoulder blades are lifted, the back of the upper back is fully unfolded, and the shoulders are relaxed.
2. Lift the arch of the foot at the back, push to the front and right, and activate the calf muscles.
3. The medial thigh muscle behind starts and contracts, the other hip rotates backward, starts the psoas major muscle on the other side of the straight leg, and straightens the pelvis.
4. Stretch the front side of the hip on the side of the straight leg so that the hip is facing forward and the tailbone is sunken and adducted.
5. The knee of the front leg should not exceed the tip of the toe. The distance between the legs should be 90 degrees. After adjustment, do not move your feet frequently.
6. Extend your arms upward and drive your body up. Do not put too much weight on your hips and legs, spread your shoulders, expand your chest, and keep your spine straight upward.
Fifth, which anatomical muscle groups are involved
6. Which TCM meridians and collaterals are involved
1. First of all, fully stretch the hand Shaoyin Heart Meridian and foot Yangming stomach Meridian
2. Secondly, the spleen meridian of strong foot Taiyin and the lower half of bladder meridian of foot Taiyin
3. At the same time, the foot Shaoyang gallbladder meridian can be extended moderately.
Matters needing attention in practice
1. For people with heart disease, do not raise your arms and put your hands on your hips.
2. People with lower back pain should pay attention to the abdomen, do not collapse, can also shorten the distance between the two legs, separate the feet to both sides, enhance stability, reduce the amplitude of movement, maintain time should not be too long, to avoid increasing the burden on the lower back.
3. People with knee joint diseases should pay attention to the fact that the joint flexion should not be too large and the range of movement should be appropriately reduced.
4. For patients with hypertension, exercise is not recommended.
5. weak physique or history of heart disease is not recommended to practice for a long time.
6. Small exercises are recommended for patients with back pain and knee joint pain.
VIII. The connotation of asana
The standing posture of "Warrior one style" is stable. The purpose of raising arms is to widen the diaphragm between the chest and abdomen, so that the breath can be flexibly changed up and down, and the limbs can be more stretched through the giving of breath. This kind of stretching feeling is the body's "tactile language". The human body has an incomparably sensitive sense of touch, thick and thin. Therefore, when the body stretches upward, we can feel the energy effect of silent, positive spiritual improvement. For example, in daily life, even if you stretch a lazy waist, your mental and physical strength will be restored. I believe everyone must have this kind of experience and experience, which is the effect of "tactile feeling". In the warrior style, the feeling of raising the arms brings us to inhale, stretch the body upward, exhale, waist, abdomen and legs to stand firm with a little strength, so that you form a kind of warrior-like feeling of standing upright. The good feeling brought by this feeling is to eliminate depressed mood, bad impetuous and so on.
First, benefits
1) this pose is the most basic pose in yoga poses and is the basis of many advanced movements.
2) help to enhance the strength and stability of the legs, strengthen the thigh muscles, stretch the back of the calves, flexible hip joints, stretch the upper back, flexible shoulders.
3) it can strengthen the flexibility of digestive system, circulatory system and body, and cultivate concentration and firm will.
Second, taboo
1) people with weak physique and heart disease should not keep it for too long.
2) people with lower back pain should pay attention to the abdomen in this pose, do not collapse, or shorten the distance between the two legs, separate the feet to both sides, enhance stability, reduce the amplitude of movement, and keep it for a long time. Avoid increasing the burden on the lower back
3) people with knee joint diseases should pay attention to the fact that the joint flexion should not be too large and the range of movement should be appropriately reduced.
Third, action steps
The length of the leg apart, the ankle directly below the wrist, the toes facing completely forward, and the outside of the foot parallel to the outer edge of the cushion.
Turn the left foot 45 °to the right, turn the right foot 90 °, turn the body completely to the right, place both hands on both sides of the pelvis, pull the right pelvis backward, push the left pelvis forward, adjust the pelvis to make a complete right turn, and check whether the chest is on the same horizontal plane.
The muscles of the legs are tightened and lifted, the right thigh is rotated outward and pulled backward, the calf is rotated internally, and the big toe is pressed against the ground.
Straighten your left leg, rotate your thighs, and step on the ground on the outside of your left foot.
Lift up and close ten on both sides of the inspiratory arm, cross the thumb and fasten the thumb of the right hand.
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Warrior style is a required course for many practitioners, so how to practice is the best?
Step 1: stand parallel on the soles of your feet with your arms falling naturally on the side of your body. The spine is extended and raised, the waist and back is straight, the shoulders are flat, the chest is slightly opened, and the upper and lower arms are tightened.
Step 2: inhale, take a big step forward on the right foot, toe forward, and rotate the left heel slightly outward to stabilize the body. Put your hands on your hips, straighten your spine upward, breathe naturally, and look ahead.
Step 3: exhale. Bend your right knee to 90 degrees. Keep your left foot firmly on the yoga mat. When your right thigh is parallel to the ground. Inhale, keep your arms straight up and open your fingers. The spine continues to extend toward the sky. The tailbone is adducted downward and the left leg is fully straightened back.
You can practice on the IKU professional mat, so you can maximize the effectiveness of the warrior style! Because this brand of mat is specially made for different stages of practitioners, you can better understand yoga!
Warrior first password:
Please stand at the front of the mat in a mountain posture, take your right leg back and take a big step, pedal your right foot heel upright to the ceiling, bend the front leg, the size and small legs into 90 degrees; inhale, open your hands from both sides of your body, stretch up over the top of your head, put your hands together, keep your eyes looking straight ahead, and relax your shoulders. Exhale, straighten your front legs, turn your body, and change sides to practice.
Kick up the left foot heel upright ceiling, bend the front leg, the size of the leg is 90 degrees; hands are still clasped above the head, eyes looking straight ahead, shoulders relaxed, hips straight. Exhale, straighten the front leg, take a big step forward with the rear leg, parallel to the front leg. Inhale, extend the spine, slightly retract the abdomen; exhale, hands fall back to the sides of the body, restore the mountain style.
Essentials of asana:
1. The knee joint should not be buckled at the back or inside of the ankle as far as possible, otherwise it is using the knee joint to bear the strength and cannot start the muscle strength.
two。 Straighten your hips.
3. Stretch the spine.
4. Keep breathing normally.
Warrior one is the basic standing pose in yoga. The warrior series can exercise leg muscle strength, strengthen ankle and knee joints, and beautify leg hips. At the same time, Warrior I is also an open hip pose, which can flexibly hip joints and stabilize pelvis. Warrior one can open the chest and relieve shoulder stiffness. It's a pose that can be exercised all over the body.
Let's get to know the pose first. War Land Formula, the following 👇 picture.
Practice method:
1. Stand up in front of the mat and take a big step back with your right foot. Keep your hips straight. Lower 👇
2. Inhale, extend the spine, raise your hands above the top of your head and put them together. Lower 👇
3. Exhale and bend the forelegs to the calf perpendicular to the ground. Lower 👇
Keep breathing in groups of 3 to 5 and change sides to practice.
Extend the spine with each inhale and sink the hip downward with each exhalation.
Essentials of asana:
1. The foundation is feet. Apply your feet evenly, keep your center of gravity in the middle of your body, and don't lean forward. Straighten the hind legs and step on the ground pad, especially the outer edge of the hind foot.
2. The knee of the front leg does not exceed the ankle, and the two legs are tightened toward the midline.
3. Straighten the hip.
Warrior one, there are two ways to enter. The first one is what I said above, standing in the mountain style, taking a big step back with your right foot. There is also a distance between the feet apart from one leg, with one foot rotated 90 degrees outside and the other buckled 60 degrees inside, and then turn the body to adjust the hip. I suggest beginners to use the first method, because the first method is simple, direct and less tedious, and more importantly, this method does not have to turn around to adjust the hip. Just keep the hip stable. The 👇 diagram below is the practice step of the second method, and you can compare it with the first method I mentioned above.
4. Retract the core, extend the spine upward, and extend and sink the shoulder.
One point to be noted here is that for people who are not good at the shoulder and neck, if the hands are put together on the top of the head, it will lead to shrugging and tension in the shoulder and neck. You can also keep your hands apart as wide as your shoulders.
Finally, I will show you a dynamic picture of the transition from warrior one to soldier three.
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