Yoga cat movements start, yoga cat stretching movements explain?
- How to explain the stretching movements of yoga cats?
- How can the little pull get up?
- Is the cat party spa normal?
- For people with prolapse of lumbar intervertebral disc, which poses are suitable for yoga?
How to explain the stretching movements of yoga cats?
1. Kneel on your knees, land on your limbs, straighten your arms, press your hands down, and your legs are naturally facing back.
2. The spine is gently depressed and the buttocks are slightly raised. Look forward or slightly up, then the spine is arched and the chin and buttocks are gently adducted. You don't have to stretch too much, you don't have to hold your position, breathe normally and repeat 5 or 10 times.
3. the spine is further depressed and slowly inhale at the same time, lift the chest and buttocks, press both hands down, keep the elbows straight, and look up slightly.
4. Exhale slowly, arch the entire back, head droop, and adduction of buttocks. Alternate back concave and arch movements to breathe smoothly and smoothly. Repeat 5 times 12 times.
5. Gradually withdraw your hands, sit on your heels and relax.
Extended material: yoga cat stretching is a pose suitable for both men and women, which can be practiced at home, such as on the living room floor or in bed before going to bed. People who love beauty and want to stretch their bodies can practice.
How can the little pull get up?
1. It's okay to stick it up.
two。 Because the small pull only needs to find a fulcrum, and then push hard upward, you can achieve the action of tilting up.
This is because of the balance principle of an object, when an object finds a suitable fulcrum and exerts a force, it can overcome gravity and achieve warping.
3. On the other hand, small pullers can improve their ability to get up by exercising their physical strength and flexibility.
At the same time, you can also learn some related skills and movements, such as up posture and movement essentials, in order to achieve it more easily.
In order to make the small pull up, the first thing is to maintain good living habits. Eat properly and eat more foods rich in protein and vitamins, such as eggs, legumes and fruits.
Exercise regularly, especially for buttocks and legs, such as squats and bridges. In addition, you can try yoga exercises that tighten hip muscles, such as yoga cat and yoga bridge. Adhere to massage small pull, can promote blood circulation, increase muscle elasticity. The most important thing is to maintain a positive attitude and believe that your efforts will bring results. Remember, it takes time and persistence to hold on to a cocked little grip.
Is the cat party spa normal?
Cat party spa is regular. Cat party spa is a relaxing and healthy experience with a combination of yoga and massage techniques. In the cat party sp process, people will use a series of soft yoga movements and massage techniques to relieve the body's stress and fatigue and enhance the body's flexibility and coordination.
For people with prolapse of lumbar intervertebral disc, which poses are suitable for yoga?
Lumbar disc herniation is now a more common disease, also known as a modern disease, mainly caused by incorrect sitting and standing posture, not only the elderly will suffer from the disease, many young people, due to work reasons and so on are also suffering from lumbar disc herniation. So it is very necessary and important to cure lumbar disc herniation!
What is lumbar disc protrusion?
The lumbar intervertebral disc is mainly composed of nucleus pulposus, annulus fibrosus and cartilage plate. If the lumbar intervertebral disc is damaged to varying degrees, especially the nucleus pulposus, it may be very easy to be injured after degenerative changes, such as bending, flexion, etc., when external forces are needed, the fibrous ring of the intervertebral disc will be ruptured, and the nucleus pulposus tissue will protrude from the rupture in the rear or in the spinal canal, resulting in stimulation or compression of the adjacent spinal nerve roots, resulting in lumbar pain. A series of clinical symptoms such as numbness and pain of one or both lower limbs. The incidence of lumbar disc herniation is the highest at L4-5 and L5-S1, accounting for about 95%.
Symptoms that occur:
Low back and leg pain
Second, low back pain
Third, simple lower limb pain
IV. Muscle paralysis
5. Limitation of spinal movement
Lumbar vertebra training movement
Tail vertebra stretch: upper dog style
1. Bend over, straighten your feet and stick to the ground, landing on your knees to your thighs
2. Take the waist as the midpoint, straighten the upper body, support the ground with both hands, straighten and support the body
3. Extension of the spine, sinking of the shoulders, clamping of the arms, bending of the waist and straightening of the head.
4. Keep the hips close to the ground while keeping the lower waist and buttocks relaxed
One knee stretch: lie on your back and bend your legs
1. start lying on your back, with cushions on the caudal vertebrae, waist, rear buttocks, shoulders and the back of the head.
2. Bend your knees with the soles of your feet on the pad, with your hands naturally on both sides of your body, palms facing down
3. Lift the right leg up, start both hands around the right knee, and rest the heel on the knee of the left leg.
4. Maintain the asana for 30 seconds and change the left leg to lift.
5. First pull one knee joint until you feel the moderate stretch of the lower waist and buttocks, and repeat the same action on the other knee joint.
Middle lumbar stretch: worship style
1. Yoga kneeling position begins, the soles of the feet are straight, the feet are on the ground, and the knees are together
2. Bend your body forward, keep your back straight, stretch your hands forward, land your palms, open your shoulders, and press your back down
3. Adduction of abdomen, chest close to knee, keep asana.
4. Face the cushion and stretch the waist as much as possible.
Waist stretch: sit up against the wall
1. Prepare a chair, sit up straight with your hips close to the chair legs, Taiqi legs on the chair, and the edge of the chair just in the knee socket.
2. Put your hands on your head, lift your body up, and do sit-ups against the wall
3. Place your feet in a high position, put your arms behind your neck or chest, flatten your entire pelvis, and raise your head and shoulders.
4. Repeat 30 sit-ups.
Prone hip joint extension: Xiao Yanfei
Keep the knee locked while keeping the lower limbs 8-10 cm away from the bed.
1. Begin to lie prone with your elbows bent, palms on the mat and feet on the ground.
2. Chest, abdomen, to the front of the thigh stick to the ground, right foot up, foot back hook
3. The head is raised, the shoulder is opened, the chest is pressed, and the lumbar vertebra is extended.
Keep practicing the above poses every day, keep the left and right legs of each pose for 30 seconds to more, and repeat each pose for 3 groups.