Yoga pose bow, when practicing yoga stretching, is it better to inhale or exhale?
When practicing yoga stretching, is it better to inhale or exhale?
Inhale when you go up, exhale when you go down, exhale when you deviate, and inhale when you withdraw. Breathe according to this principle at the beginning of each action, and if your breath is not long enough (that is, you can't exhale or inhale until the action is complete), you can breathe alternately. If you feel confused during practice, you can adjust your breath with an exhale.
We all know that breathing is very important to yoga. It is no exaggeration to say that breathing is the soul of asana. When doing asanas, if you can cooperate well with breathing, you can make asanas deeper and practice more efficiently.
In the process of stretching, if you can cooperate well with breathing. It can increase the extent of stretching, relieve stretching pain, and can be more comfortable in stretching for longer periods of time.
So how do you breathe when you stretch?
- oneFirst of all, abdominal breathing is used in yoga stretching. In other words, inhale deeply and slowly, and breathe slowly.
- 2. Extend the body as you inhale, creating enough space for the body. Use force to deepen the stretch as you exhale.
- 3. The same is true in the process of maintenance. Stretch your body every time you inhale and stretch with your breathing rhythm on the basis of each exhale.
- 4. When you reach your limit, still take a deep breath.
We know that when the stretching process is held at the limit, the body will have a lot of reactions, such as acid, numbness, distension, pain, and some will be irritable, feeling that time passes very slowly and is difficult to maintain.
At this time, abdominal breathing is still used. Bring the breath to the part of your body that feels most strongly, soothe the body with the breath, and calm the heart with the breath. Negotiate with deep, long, steady breathing and physical stiffness and inner bad emotions. Let the body and heart soften and soften with the breath. Therefore, the process of yoga practice is also a process of spiritual cultivation. You can overcome these bad emotions on yoga mats, as well as in life.
Take the simplest analogy: a demigod, stretching the back of the thigh.
Below the 👇 diagram.
- As you inhale, trim the spine; exhale to strengthen flexion
- Repeat this action to the limit.
- Keep it up.
- When you keep it, you may feel tight on the back of your thighs, and you need to bring breath and consciousness to the back of your thighs. Let the breath relieve the tension.
- Let the breath negotiate with the body when the tension is gone.
- Inhale again, straighten out the spine, extend, create a little more space; exhale again to strengthen.
- Repeat this action to the limit.
- Keep it up.
- In keeping the technical secondary school breathing, take the breath to the back of the thigh.
- Cycle
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How to practice Yoga Wheel?
The yoga wheel pose is a backbend pose, and it is a more difficult backbend pose.
First look at the picture and get to know the wheel. the following picture
The wheel can fully open the front of the body, especially the chest and groin area. at the same time, the wheel can also flexibly the spine and strengthen the muscles of the back.
Let's take a look at the specific practice methods and steps.
Step 1, the following 👇 diagram
- Lie on your back with your head, feet and hips in a straight line.
- Bend your elbows and place your palms on your shoulders, fingertips to your shoulders.
- Bend your knees, step on the ground, and keep your heels as close to your buttocks as possible
Add: keep the distance between your hands and feet as wide as your shoulders.
Step 2, the following figure
Exhale, push your palms to the ground, step on your feet, lift your hips, and touch the ground on your head.
Add: during the whole process, do not open your elbows outward, you can use an extension band to fix the distance between your hands as shown in the motion picture below, and do not curl your knees outward. The knee is always facing the toe. Notice the following motion picture. When the hips are raised, the coccyx extends with the spine.
Step 3. The following 👇 diagram
- Exhale, straighten your arms and get your head off the ground
- The weight of the body is supported only by the soles of the hands and feet.
- Keep breathing in group 3-5.
In the process of keeping, always tighten the core, and the strength of the entire back thigh goes up. Pay special attention to the opening of the chest and do not squeeze the lumbar vertebrae. Look at the motion picture below. After coming up, there is a process of pushing the chest cavity to open the chest cavity and moving the body's center of gravity forward.
Step 4. The following 👇 diagram
Bend your knees, bend your elbows, and return to the ground.
Step 5, below the 👇 diagram
Put your hands around your knees and roll your back back and forth.
Let's take a look at the main points of the wheel with another picture, below the 👇 diagram.
The auxiliary practice method of wheel style.
In addition to using extension straps to secure the arms, you can also use yoga bricks to raise your hands or feet to create more space for the body.
With the help of walls
Let the partner assist and grasp the partner's ankles with both hands, which helps to activate the arm strength.
Pay attention to Fanyi and share health and beauty.
The wheeled (also known as upper bow) is a deep spine extension (also known as backbending) posture. As with all postures, good alignment is essential. Before we start the posture, let's talk about the gluteus muscle.
What role does your hip play in the back bend?
Wheeled and other backbends require you to keep your hip muscles relaxed. The principle behind this tip is: if you tighten your hips tightly, it will compress the sacrum and lower back, limiting the extension of your spine. However, the gluteus maximus is the largest muscle in the back, and using them helps activate the strength of the back chain to lift the heavy pelvis. Tightening the buttocks also helps stabilize the sacroiliac joint
In practice, you use your hips to push up, and then keep them up while keeping them in position but don't tighten them up. I find that this provides support and good balance for posture. As everyone has a different physique, you can try to use different methods.
The benefits of wheeled style
- Strengthen the muscles of the legs, hips, arms and back.
- Open your chest and stretch your wrists and abdomen.
- Improve spinal flexibility.
Detailed explanation of asana
- Lie on your back, bend your knees, and place the soles of your feet flat on the mat, near your hips. Spread your feet with your hips or slightly wider.
- Elbows bent toward the ceiling, palms flat on cushions on both sides of the ears, fingers pointing to feet, hands as wide as shoulders or slightly wider. The traditional yoga position is very strict in keeping the distance between the feet and hands, hips and shoulders, respectively. But in practice, you will find that relaxing your hands and feet a little can make your posture more comfortable and easier to complete.
3. Activate the gluteus muscles and press the hands and feet, lift the pelvis off the mat and put the top of the head on the ground.
4. Make sure your elbows are above your wrists and your feet are still parallel
4. Straighten your arms and lift your head off the floor with your pelvis facing the ceiling. Some people like to inhale upward for extra promotion, while others like to exhale upward for extra strength.
5. Pay attention to whether your knees want to open outward. Imagine you squeeze a yoga brick between your knees to keep your knees above your ankles (you can put a yoga brick between your legs).
6. Try to keep your feet parallel. Open your chest.
7, if you feel stable, try one-legged Eka Pada Urdhva Dhanurasana, shift your center of gravity to your right foot while keeping your pelvis in a neutral position (don't tilt it to one side). Lift your left foot and pull your knees toward your chest. Straighten your left leg and bend your left foot toward the ceiling. Take a few breaths, then bend your knees and put your left foot back. Repeat this position on the other side, or you can rest on the ground for a while.
8. After taking five to ten breaths in wheeled or one-legged wheelers, fold your chin and bend your arms slowly back to the ground.
Finally, I would like to share with you five kinds of wheeled entry methods, which are suitable for basic practice. Those who can get3 or above are definitely yoga masters!
Mode 1: small bridge entry
Three stars of difficulty
From the bridge to the wheel is the most common way to enter.
Mode 2: wild entry
4 stars of difficulty
From wild entry, flow yoga is more common.
Mode 3: camel entry
5 stars of difficulty
Mode 4: stand and bend to enter.
5 stars of difficulty
Standing mountain entry, common in Ashtanga
Mode 5: handstand entry
5 stars of difficulty
From handstand to backbend, this method of entry requires strong physical control and strength.