Points for attention of flow yoga, yoga asana-how to do boat pose? What are the precautions?
Yoga pose-how do you do the boat pose? What are the precautions?
I. comparison of right and wrong
Second, decompose the password in detail
1. Sit on the mat and keep your legs straight together
2. Bend your knees, hold the knee socket or thigh close to the knee socket with both hands, and lean back slowly to straighten your arms.
3. Inhale, tighten your abdomen, lift your calves parallel to the ground, and straighten your legs when your body is stable and effortless.
4. after making sure that you can completely stabilize this position, slowly release your hands, extend your arms forward, keep your legs together and tighten, and hook your feet back so that your body is in a "V" shape.
5. Finally, the pose is stabilized by the space between the sitting bone and the sacrum, with the spine extended and the eyes looking toward the toes.
6. Exhale, bend your knees and feet on the ground, straighten your legs and put your hands on the side of your body.
III. Main functions and functions
1. Strong abdomen, gluteus flexor and spine stimulate the kidney, thyroid and prostate, as well as intestines and stomach
2. Help relieve stress
3. Improve digestive ability
4, can relieve abdominal flatulence, help to reduce stomach disease, at the same time can eliminate waist fat, strengthen the kidney.
IV. Essentials of asana
1. The spine should always be extended, the chest should be raised and the shoulders should be sunken.
2. The sacral joint is neutral and not tilted back.
3. Adduction of the abdomen to maintain the core strength
4. Tighten and lift the thigh muscles, keep the legs stretched, and hook the feet back to make the legs work better.
Fifth, which anatomical muscle groups are involved
6. Which TCM meridians and collaterals are involved
1. First of all, fully stretch the bladder meridian of the foot
2. Secondly, strengthen the stomach meridian of foot Yangming
3. At the same time, the hand sun small intestine meridian can be extended moderately.
Matters needing attention in practice
1. When practicing, you should feel the strength of the whole waist and back, straighten the back as far as possible and lift the spine up, otherwise the tail will be pressed down, resulting in back pain
2. Don't hold your breath, keep breathing and prevent dizziness caused by hypoxia
3. If the muscles are too tight, you can shorten the practice time, repeat 2-3 times, and rest halfway.
4. When doing this action, you will obviously feel abdominal force (people with weak abdominal muscles will also feel abdominal trembling), but never allow back bending, otherwise all previous efforts will be wasted.
5. be careful with dyspnea, asthma, diarrhea, pregnant women, heart disease or hypotension, colds, stuffy nose, migraines and severe back pain
6. When people with neck injuries practice this posture, please keep your back close to the wall and let your body tilt your head against the wall so that your back can be relaxed.
VIII. The connotation of asana
On the journey of life, we are all a lonely ship. If this ship wants to reach the distance, it needs a lighthouse and a compass. Wherever we want to go, excellent walkers are our role models and lighthouses. Fully understanding the wisdom of standing yoga is like having a compass, and every boat-like practice reminds us that our toes are like lighthouses and arms are like compasses.
Basic actions:
Walking stick entry
Bend your knees and lift, inhale, arms and legs up at the same time.
Arms straight at the front of the body, legs raised to the bevel
Breathing details:
Inhale arms and legs up, exhale and relax
Breathing time:
Keep 8-10 breaths, alternating between left and right
Point of effort:
Core, arms, legs, hips
Note:
Feet hooked, toes not above the head, 60% of the body, 45% of the legs, palms opposite, straighten the arms, pay attention to the extension of the back, lift the lumbar spine, straighten the limbs, toes up, fingers forward.
Yoga boat exercise core strength, reduce abdominal fat, the pursuit of vest line one of the most effective asana.
Let's get to know the pose first. Yoga boat style, below the 👇 picture.
Practice method:
Sit on the mat, bend your knees, land on the soles of your feet, and put your hands behind your hips. Lower 👇 diagram
2. Inhale and lift the calf up to the leg floor parallel to the lower 👇 diagram.
3. Exhale, raise your hands flat in front of you, and draw the 👇 picture below.
You can keep it here and continue to go down if you have the ability.
4. Keep your body stable, inhale and straighten your legs, stay and keep. Lower 👇
5. Exhale, restore the soles of your feet, and adjust your breathing with your hands clasped around your knees.
Main points of asana: the following 👇 diagram.
1. The ischial pad is compacted. It is the ischium that comes into contact with the ground, not the coccyx.
2. Tighten the legs and clamp the legs to the center line. You can clip bricks between the legs.
3. Take in the abdomen, ribs and straight waist and back.
4. Open the chest and keep the shoulders away from the ears.
Beginners or people who are not strong enough can also use the yoga belt to complete the asana.
As one of the most effective poses to exercise core strength. There are many variants of the general form.
Dynamic boat style. Lower 👇 diagram
One hundred claps, one of the classic movements at the core of Pilates, 👇
Pay attention to Fanyi and share health and beauty.
Yoga boat has a high degree of difficulty, despite the asana, it is very simple for others to do it. In fact, if you want to be able to do this standard, there are still a lot of points for attention.
First, let's take a look at how yoga people practice correct and standard boat yoga:
a. The walking stick begins to sit, put your hands on your sides, bend your knees, lift your legs and straighten
b. Shake hands behind you, straighten, start the body back, straighten the legs up
c. Keep your legs and body V-shaped, and you can use your hands to support your balance behind you.
It can also be with your hands forward, straightened, and placed on your knees to maintain your balance.
The fallible points of the boat style: leg relaxation does not use strength, including chest shrugs, bow back bending, neck pressure caused by excessive pressure, round shoulders without shoulders, spine not extended, waist not extended, body weight is not in the buttocks and cause waist pressure in the lower waist, abdominal adduction.
Practice correctly:
Waist straight, back extended, spine extended, chest open, shoulders open, body sinking, shoulders sinking.
Shoulders backward and downward and open; buttocks pressed against the cushion surface, legs straight
Eyes on tiptoe, neck straight, press down a little bit
Extend the spine and straighten the back
Adductor abdomen, body weight on buttocks
Tighten your legs and stretch your hands.
Auxiliary exercises:
a. Two-person auxiliary practice
Legs can not be straight, you can be two friends, feet opposite, palm grip, body push toward each other, so that the two assist in practicing the standard boat style.
b. Lean against the wall to assist
Lean your legs against the wall, lean back and straighten your back, and keep your hands open to keep your balance and relieve the pressure on your legs.
Beginners can practice like this:
1. Semi-bent leg primary ship type
Beginners do not need to practice the standard boat style at the beginning. They can practice the back and neck from the posture of half-bending the knees and landing on the palms of the feet. After getting used to the neck practice, they slowly lift the legs and practice the semi-leg-lifting boat style.
The legs are half-bent and raised parallel to the arms to ease the difficulty of the asana. After you practice, you can try to straighten the legs to practice the standard boat pose.
Hold the soles of your feet with both hands, lean back, straighten your back, eyes look forward, asana practice needs to seek gradual, do not be eager for quick success and quick profit.
If beginners still can't practice too high at the waist and back, you can choose the following auxiliary variant exercise:
In the form of semi-lifting legs, put your hands around your neck, straighten your legs, lift your body slightly, ease your breathing, and practice slowly.