The basic movements of stand-up yoga, how many kinds of warriors are there in yoga asana?
- How many warrior poses are there in yoga asana?
- What kind of masochistic romance novels can be recommended?
- Yoga equestrian feet in a straight line?
How many warrior poses are there in yoga asana?
Warrior one, warrior two, warrior three, and others are warrior variants
Warrior type one
STEP1. Prepare for actionKeep your body straight and prepare with your feet together.
STEP2.Turn your body to the left and take a big step forward with your left foot.
STEP3.The left foot is bent and the center of gravity is slightly closer to the front leg.
STEP4.Raise your hands up, expand your chest, stretch your upper body muscles, and keep breathing three times.
Warrior two
STEP1. Starting from the mountain style, stand with feet wide apart, hands stretched parallel to the ground, palms facing down.
STEP2. The right foot is bent 90 degrees, the toe is facing to the right, the upper body is motionless; the left leg is straightened and tightened.
STEP3. Turn your head and look at your right hand and tighten your chin.
STEP4. Take a deep breath and hold for 20-30 seconds.
STEP5. Repeat, do the other side.
Three types of warriors
STEP1.Stand with your hands in your waist, your left foot leaping backwards and your heels raised.
STEP2. Put your hands together and stretch forward, leaning your chest against your right thigh.
STEP3. The front half of the body leans forward, the left foot is raised, parallel to the ground, the body pavilion is a straight line, and the right foot is the axis, keeping balance.
STEP4. Hold for 20-30 seconds and breathe smoothly.
STEP5: change sides and repeat.
The first form of warrior is the representative of strength posture, which represents strength, concentration and perseverance.
Practice step
1. Stand in the mountain style. Inhale deeply. Open your legs 120cm to 135cm apart. Feet are in a straight line (not sure if they are in a straight line, which can be measured by the center line on the yoga mat surface), toes facing forward and little toes pressing down on the ground. Raise your arms horizontally, parallel to the ground, palms facing down.
two。 Exhale. Torso and right leg turn 90 degrees to the right, left foot slightly to the right, legs straight. Lift up the pelvis. Stretch your arms upward, raise them above your head, perpendicular to the ground, lift your shoulder blades, and push them into your body with your palms together.
3. Inhale, exhale and bend the right knee from the right ischial bone. the right thigh is at right angle to the right calf, and the right tibia is perpendicular to the ground.
Knees and ankles are in a straight line. Extend your left leg completely. Keep your knees straight and tight, and keep your left foot close to the ground. Face, chest, right knee and right foot face in the same direction. Tilt the head back, stretch the spine upward from the coccyx, and lengthen the body. eyes look at the matched palms. Hold this pose for 20 to 30 seconds and breathe normally.
4. Inhale, straighten your right leg, keep your feet together, and extend your arms to both sides of your body. Repeat the pose on the other side. Then exhale and restore Yamashi.
Efficacy
Reduce excess fat on both sides of abdomen and waist. Expand the chest, stretch the neck, delay aging. Enhance people's sense of balance and the ability to concentrate. Relieves muscle tension in the lower back and shoulders. Correcting disc tilt relieves shoulder and back stiffness, strengthens ankles and knees, and has a therapeutic effect on neck stiffness. Can relieve dysmenorrhea, reduce the symptoms of excessive menstruation, but menstruation should avoid practice.
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, can also shorten the distance between the legs, separate the feet to both sides, enhance stability, reduce the amplitude of movement, and should not be kept for too long. Avoid increasing the burden on the lower back 3) people with knee joint diseases should pay attention to the joint flexion should not be too large, the range of action should be appropriately reduced.
Choosing yoga is the same as choosing life, as long as you go in the right direction, your efforts will bear fruit.
The warrior series we often talk about in yoga includes three asanas: warrior one, warrior two and warrior three. Others, such as anti-warrior and humble warrior, are variants of the warrior series.
Anti-warrior style, below
There is also an interesting fairy tale about the warrior series.
Shiva was the head of the gods, and on that day Shiva's father-in-law held a grand ceremony. Shiva's wife attended the ceremony without her father's invitation. As a result, she suffered a great insult and died in the fire. The father-in-law did not invite his wife at the grand ceremony. He was already unhappy. As a result, his wife was humiliated and died at the grand ceremony, which completely angered Shiva. So Siva pulled out a hair and threw it on the ground, turned into a powerful samurai, and ordered the samurai to attack his old father-in-law. The samurai destroyed the father-in-law's ceremony, blew away the gods, and cut off the head of Siva's father-in-law.
The warrior style is to commemorate the warrior who has been transformed from Shiva's hair and to praise his bravery.
Humble warrior style, below 👇 picture
The end of the story is: Shiva lives a life of seclusion and meditation with the loss of his wife. Shiva's wife was reborn in a peasant family, and reacquainted with Shiva and lived a small life without shame.
Indian fairy tales are completely different from our Chinese fairy tales.
A brief introduction to the three poses of the warrior series
1. Warrior style
Practice method:
Yamashi stands at the front of the mat
Take a big step back with your left foot and keep your pelvis facing forward.
Inhale and raise your hands above your head.
Exhale and bend the right knee to the calf perpendicular to the ground.
Warrior II, lower 👇 diagram
Stand in the middle of the mat with your feet about 1.2 meters apart
The left foot is rotated 90 degrees, the right foot is buckled inside, and the hip is facing forward.
Inhale, lift both hands sideways.
Exhale, bend your left knee to the calf perpendicular to the ground, and look in the direction of your left hand.
Warrior Triple, 👇 figure below
Yamashi stands at the front of the mat
Take a small step back with your left foot and move your center of gravity to your right leg.
Inhale, extend your spine and raise your hands above the top of your head.
Exhale, the arms bend the body forward, and lift the left foot up to keep the body in a straight line.
Anti-warrior style, lower 👇 diagram
Summary:
1. Many people can't tell who is who in the warrior series. It can be remembered that war one and war three start at the front of the mat, facing the short side of the yoga mat; war two starts by standing in the middle of the mat, facing the long side of the yoga mat; war three is more difficult than war one, requiring leg strength as well as balance.War one is the easiest to face the short side of the cushion, the second one is the long side of the cushion, and the third one is the balanced pose.
2. To be a warrior series, you should be full of strength, whether it is the feet as the foundation, the core or the outstretched hands. Even if you don't know the fairy tales of the warrior series, listening to the name is full of power, mainly training leg strength and core strength. At the same time, war one and war two are also commonly used hip openings.
3. When practicing the series of soldiers: the hips must be straight and the chest should be open.
Pay attention to Fanyi and share health and beauty.
What kind of masochistic romance novels can be recommended?
Tonghua's "semi-warm time".
This novel is abusive to me.
The heroine was born in an ordinary family, and the family conditions were really mediocre. In the year of the college entrance examination, she was replaced by the first male protagonist. Later, the heroine's father volunteered to go to the Education Bureau for his daughter to seek justice for his daughter. On the way home, he was accidentally killed by a male.
The mother of the hostess found it difficult to get out of her husband's car accident. From then on, she got drunk and indulged in gambling, and inadvertently transferred this "hatred" to Yan Xiaochen.
After entering the university, she fell in love with a man (here the woman did not know that the man had replaced her), but did not get the recognition of the man's mother. The man broke with the family for the sake of the woman and started as a clerk. Later, the woman learned that the man had volunteered to replace her. Left the man.
At this time, the woman is pregnant, and the second man says that he can be the catcher, as long as the woman is with her.
Later, I learned that the man-er killed his father and left the man-er. After that, the child was also killed.
The hostess worked hard alone in the workplace, and by virtue of her excellent working ability, she was appreciated by her boss, but during this period, she was as high as her boss, but the boss was married, his wife and children were in Taiwan, and the hostess knew about it. They separated.
Later, the woman and the man seem to have made up.
At that time, it was not a novel. I really wanted to send a razor blade.
There is also a film "Life hates the flow of Water to the East". If you like this kind of story, you must go and see it.
The hostess of "the Song of the Deep Palace from the Phoenix" is a Phoenix bird. In order to repay the favor, the male master is the emperor, who has been affectionate since ancient times, but affectionate and ruthless. The hostess is not familiar with the world, she does not know how to repay the favor, so she has to try her best to meet all the conditions of the male master.
Through the drama. (whisper)
I didn't finish the novel. I only read the beginning and the end. It's not that I'm not pretty, but I'm a sweetheart and can't be masochistic.
(thank you very much.)
"? "it seems to be gone.
"Rift Brocade", "East Palace", "Fog besieged City", "there was a person who loved me like life", "Flowers on the Sea", "General after the abolition", "one Night, one month and one year", "Love switch", "Spring Flower", "Seven Night Snow", "Mountain Moon does not know the bottom of my Heart", "I am waiting for you in memory", "so you are still here", "allow me to see you", "alive", Xu Sanguan's Story of selling Blood, warm as words in every Ten years, regrettable Life, Glass, stunning Beauty, tripping Orange, Mother-in-law coming, Paradise to the left Shenzhen to the right, "lingering to death", "Beijing Story", "Nuer 77", "Wang Ye wants to rest the Concubine", "Young you" "so beautiful", "unwilling", "looking at each other through the clouds", "Heart grave", "Wuthering Heights", "running away", "my gentle tyrant", "the Summer Solstice has not arrived", "disconsolate at that time", "that unknown story", "things in the palm", "Yunqi", "Crane Pavilion", "Beauty War", "disaster country", "fragrant cold", "fear of falling to the city by mistake", "so many good teachers", "he knows which direction the wind comes from", "a Dendrobium bead", "the heart is unwilling"
There is an author named Black Yan. Her books are basically abusive, but they are basically HE. Chunhua dislike, pull fragrant moon, Yan Niang and so on, anything is fine.
All right, seriously, one of my white moonlight is as warm as words every ten years. Many friends in the love circle should have seen it. It hurts people to death with tears in their laughter. Before that, there was an author called the big bad wolf with wings. Her streamer series was fleshy and masochistic, and some of them were quite sweet.
A few years ago, I particularly liked reading masochistic novels, but now maybe because I am too old to be abused, I prefer to read favourite essays. Here are the abusive articles I have read. I hope I can help you.
"rebirth, my gentle tyrant."
This is an abusive article I read a long time ago, especially in the flashback at the beginning and near the end, I cry every time I read it, and the author's writing style is also very good, and the majestic momentum of many big scenes is also well described. The writing is not small and white, and it doesn't make people feel monotonous. A brief introduction to the article. See the picture below.
"if I don't pour the city, the king wants Princess Hugh."
This book and the above is the same author, is still a good style of writing, the plot is also good, but in my opinion is a little less flavor than the above, maybe it is a different personal preference. These two books are very long, many people will not hold on to the end, abandon the text in the middle, but believe me, it is really good-looking.
"East Palace"
This can be said to be the originator of abuse. In other posts, there are also many people recommended. I have read it many times, especially the sentence "the fox did not wait for the girl he was waiting for." I really watched and cried again and again. When I heard that the TV series was about to be released, I advised everyone to finish reading the novel before watching it.
"General after the abolition"
This article is very short and masochistic, but I feel that this article is masochistic and abusive, and there is no emotion in it. Although the plot is not good, there is a lack of entanglement after all. I feel that this author achieves the purpose of masochism through all kinds of scum from the male to the female.
The contract between Wood and Jade
This novel is very antique, in which the poem is also very feeling, the ending is good, the man thought of the woman, the two people lived happily together, but the process still earned enough tears.
The plot of "Kyushu Huaxuyin" TV series is good, but the costumes are too gaudy and easy to play.
"Green House Jiuer" is a classic abuse, it is worth reading.
Although the man in "Zhi Qingsi" is not Yun Zheng, he was really miserable when he died. I have given up the article since he died.
I fell in love with the abusive text because of this book, but it was set in the Shunzhi era, when the heroine competed with Concubine Dong E for favor, and the process was well written, but it ended with a tragedy, recommended index, five stars.
"Ancient" actor Bai Ju is the most distressing thing I have ever seen, and the sentence "in ancient times, I am Bai Ju" has made me chase it for a long time.
There is no need to introduce "fragrant honey sinking into ashes like frost". It is a very popular play recently, but the novel has a different taste of masochism.
"every ten years, the taste is as warm as words."
Classic! classic! Force push
"Fairy Xia Qianyuan Flower Thousand bones"
"still remember to take a picture of Jing Hong"
"Canyin", "Beauty robbing", "Qian Zehua", "White-haired Princess"
I hope you like it.
If you like it, please leave a message below. You can send a private message to all the novels in TXT format.
Yoga equestrian feet in a straight line?
Hello, everyone. I'm Shao Mei. Welcome to my little class.
I'm glad it's up to me to answer this question: are your yoga riding feet in a straight line?
Because the pelvis cannot be in a straight line, because the angle of the pelvis is limited, we have a pubic 👇 in the pelvis.
1. Pubic symphysis of pubic symphysis consists of two sides of pubic symphysis connected by interpubic disc composed of fibrocartilage.There is a sagittal fissure in the middle of the interpubic disc after the age of 9 to 10 years old, which is larger in women than in men, especially in pregnant women and parturients.
2. There is superior pubic ligament above pubic symphysis and pubic arcuate ligament below.. Anterior pubic ligament and posterior pubic ligament were reinforced in front and rear. The pubic bone forms an angle between the two pubic branches, and the male has an acute angle, calledInferior pubic angle subpubic angle, 70 °~ 75 °, female obtuse angle, called pubic arch pubic arch, average 87.5 °.
3. For women who are often engaged in physical exercise, this angle will increase, such as an average of 90.3 °for female gymnasts.. Symphysis pubisThere is little activity, but there can be mild separation during delivery.To enlarge the meridian of the pelvis to facilitate delivery.
4. So when practicing, you need to remember that the outside of your leg is in a straight line with your knee on the outside of the pelvis.The other leg is also in a straight lineDon't cross your legs to practice.
1. Ashwa sanchalanasana 👇 of Yoga
Horseback ridingIt is the fourth and ninth of the twelve Japanese-worship styles of yoga. To pay tribute to the son of Aditi! The main point of its action is to massage the abdominal organs.
[efficacy]
Massage abdominal organs to improve their function. Strengthen the muscles of both legs and enhance the ability of balance. Increase the elasticity of the spine, expand the chest, and flexibly hip joints
2. Correct horseback riding diagram 👇
1. Kneel on the mat and form a quadrangular body
2. Inhale and take a big step forward with your right leg and put your foot on the outside of your right hand.
3. Keep your right foot at a right angle
4. Inhale and stretch your back straight forward
5. Exhale and straighten your hips, keep breathing, take about eight breaths, and then do the other side.
Third, the illustration and correction of horse-riding errors.👇
First of all, the leg is not at a right angle, and the knee exceeds the toe tip.
2. The pelvis of the left leg is lifted and does not sink.
3. The back is not straightened, the back is arched and the chest is included.
4. The knee is not above the ankle is crooked
How to practice the correct equestrian 👇
1. You can find a yoga brick and put it on both sides of your feet, or put a cushion on your back knee.
2. Or put the soles of your feet on the yoga block to practice 👇
So why aren't the equestrian legs in a straight line? Let's take a look at the pelvic 👇.
The connection of the lower limb of the pelvis is the leg, and our pelvis can flexion, extend, abduction, adduction, external rotation and internal rotation 👇.
Equestrian does the flexion and extension of the hip, but it can't be in a straight line because of ourThere is one part of the pelvis with a very small range of motion, and that is the sacroiliac joint.👇
1. Sacroiliac joint of sacroiliac joint is formed by connecting the auricular surface of sacrum and the auricular surface of ilium.The joint surface is uneven, but it is closely embedded with each other.
2. The articular capsule is very tense, attached to the periphery of the articular surface, and a series of ligaments are strengthened.Therefore, the range of activity is very small, with a reported range of 4 °~ 10 °.
Theoretically, you can't be in a straight line.But if you need your body to cooperate in a straight line, then the riding posture will not be correct.
Fifth, the horse riding style can also evolve asanas
Action one horseback turn the sole of the foot 👇
1. Start with the horse-riding pose.
2. Stand up the soles of your right foot
3. Keep your body straight forward, inhale, raise your chest and look up
4. Exhale and relax and open the inner thigh for one minute.
Action two horseback variant stretch front thigh 👇
1. This action looks difficult, but it's actually okay.
2. Start with the equestrian pose
3. Exhale and bend your left hand across the elbow and place it on the mat with your fingertips pointing to the inside of your toes.
4. When your hands are set, lower your body and turn your right hand from under the knee to your back.
5. at the same time, bend the left leg and the right hand to grasp the instep of the left foot, keep eight breaths for the other side of the exercise.
Three equestrian variants to strengthen the legs to practice 👇
1. Start with horse riding
2. Bend your right leg and don't let go of your hands. It's easy to fall.
3. After the right leg is bent, press the ground with the left hand, grab the instep of the foot with the right hand, and keep two breaths
4. when it is smooth, slowly inhale and lift your left hand to your knee.
5. when the body is stable, turn your right hand over the palm and press the instep to adjust your breath, and then practice on the other side.
Exercise 👇 for leg exercises with four horse-riding variants
1. Start with horse riding
2. the front hands and feet do not move, only the hind legs
3. Put your left toe on the mat
4. Lift the left leg back and tighten the leg muscles as you inhale
5. Keep your body in a straight line and keep your hips up. This pose can be done with a breath or stay for a while.
Action five horseback variant twist 👇
1. Horseback riding begins
2. Inhale. Get up and put your hands on your knees. Keep breathing 👇.
3. Inhale with your left hand up, exhale with your right hand down and point your fingers at the ground.
4. Open the chest. Instead of pressing the whole palm of your right hand on the ground, press the belly of your five fingers on the ground.
5. Keep breathing eight times before doing exercises on the other side
Action six horseback variant crescent 👇
1. Horseback riding begins
2. Raise your hands slowly upward
3. Adjust the pelvis downward as you exhale, so that the two pelvis are in a straight line. The straight line I'm talking about is horizontal.
4. Your knees may be under pressure when your hands are up. If the front side of your thigh is not stretching well, you should use the instep to support it a little harder.
5. This pose keeps about eight breaths, and then the other side
The practice of opening the chest with a variant of seven horseback riding 👇
1. Horseback riding begins
2. The previous pose can be combined to practice
3. Exhale your hands back and try to open your chest and shoulders.
4. Inhale and lift the curved front heel if you can
5. This pose is the same. Take eight breaths and do reverse exercises.
[summary]
1. Horseback riding is a very beautiful posture, and it is the best action to take pictures.
2. But because of the pelvis, this pose cannot cross two legs in a straight line.
3. It also has a lot of variant postures waiting for you to unlock exercises. I explained these today, so you can try it.
That's all for today's Shao Mei Yuga class. I'll see you next time.
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