There are several kinds of sitting posture in yoga, yoga four-legged stool interpretation?
- Yoga four-legged stool interpretation?
- How to maintain a stable sitting posture when practicing yoga?
Yoga four-legged stool interpretation?
Quadrangle stool the most basic yoga pose, many tandem linked poses, cat basic asana
Asana effect
1. Relax the neck, shoulder, back and waist, relieve spinal pressure and back pain
2. Activate the spine to make it more elastic.
3. The abdominal organs are massaged and maintained to regulate the digestive system.
King Kong is ready to sit with his hips on his heels and the instep on the ground.
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2. Inhale, body up and forward, arms under the shoulders, five fingers open, and a horizontal fist between the knees.
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3. Adjust arm position, elbow eye opposite, do not overextend, abdomen tighten and push upward, flatten back as far as possible, relax spine, tail vertebra slightly retracted, thigh perpendicular to the ground, instep close to ground.
How to maintain a stable sitting posture when practicing yoga?
Saint Siddhas once said: "in diligence, the most important thing is not to hurt anyone, but in the moral precepts of the universe, the most important thing is moderate diet, and the most important thing in asana is the best."
The Light of Yoga also describes that among the 84 yoga poses, the supreme goodness should be practiced frequently. It purifies 72000 energy channels through which the Qi of Life flows.
Yoga sitting itself is used for yoga meditation and breath adjustment, which allows us to keep our spine straight while maintaining the stability of our legs, enhancing the flexibility of the hips and knees, nourishing the nervous system of the legs and fully circulating blood in the pelvic area.Sitting posture looks simple or even ordinary, but when you practice with a clear intention, you will find that you can't keep it for a long time, can't feel the inner experience, and you needSubtract the pressureExperience the connection of body, mind and spirit, experience acceptance, and make your body and mind peaceful and stable in the next moment of practice.Inner consciousness, into a state of meditation..
In the sitting position, the heel is pressed against the Mooladhara chakra. This ensures that the energy current flows upward to the spine. At the same time, the heel position also stimulates the lower two chakras, stimulates secretion and reproduction, and guides the energy field upward to stabilize the body's energy field and relax the nervous system.
Keep your center of gravity down and place it on the entire bottom. Keep your body straight and don't collapse or lean forward. If you feel it's painful to sit on the ground, you can choose to add cushions or towels to make yourself more comfortable.
Important tips:
1 、People with sciatica or sacral infection should not do this posture.
2 、The higher you hold yourself up, the easier it will be to sit up. (the thicker the cushion below, the less pressure on your knee.)
3 、The shoulders are directly above the buttocks and the hips are firmly pressed to the ground.
4. It is appropriate to practice "many times in a short time" at the beginning. Don't force it.The important thing is to feel the breath and peace of mind.
Yoga sitting is an important part of yoga practice, which is usually used for breathing and meditation. Sitting requires sufficient flexibility in the back of the thigh, the back of the pelvis and the inner thigh, as well as the external rotation of the hip joint. The muscles in these parts are very strong muscles that take a long time to stretch. Whether you are in a simple sitting position or a more difficult sitting position like the Lotus style, developing flexibility and stability is a step-by-step process.
Each person's buttocks have a different anatomical structure, and some people are limited by their body structure to complete some sitting posture. If this is your case, then trying the lotus style is a difficult goal. You can try other positions that may be more comfortable, such as King Kong sitting, sitting on your heels, heroic sitting, sitting between your heels, or cow noodles. You can also sit in a chair and meditate. Chairs should be strong, with straight backs and feet on the floor or on books or cushions.
1. If you choose to sit cross-legged, it is important that your knees are level with or below your hips. If it's hard to keep your spine straight while sitting cross-legged, you can sit on a mat, cushion, or rolled-up blanket. For more stable support, place a rolled-up blanket under your knee. (you may find that when the knee is supported, the medial groin relaxes, and when you remove the support, the knee is more likely to sag.)
two。 Tightness in the inner thighs and buttocks is usually associated with tension in the deep abdominal muscles, such as the psoas. You can relax your pelvis by practicing deep breathing. When you inhale and exhale, pay attention to the rise and fall of your abdomen. In all the next poses, imagine exhaling from the pelvis and legs to help relax and relax the thighs.
3. Standing poses, especially the warrior II and triangle stretches, will help open the hips. Stretch your legs on your back, grab your toes with your hands on your back, and stretch your legs up and on both sides at the same time.
The Pigeon King style is also a good hip opener. Lying on your back, with your feet together and knees apart, is a good rest pose that allows your hips to open gradually. Put a folded blanket or mat under your feet so that your back will lean against the floor. In both positions, relax yourself to stretch and let gravity help you open your hips as you exhale.
The help of sitting posture is: beam angle style, and sitting angle style. Learning to stay in these poses for longer will help your hips to be flexible; however, you need to be careful not to overstretch your lower back. The bridge Cobra pose is a good hip retractor.
First of all, let's learn about the several sitting positions of yoga: hero sitting, semi-lotus sitting, full lotus sitting, simple sitting (comfortable sitting), thunder and lightning sitting (diamond sitting), ordinary sitting, supreme sitting, samurai sitting (God-man sitting).
If you want to maintain a stable sitting position, you need to pay attention to a few points:
1. The center of gravity is stable
2. The body is naturally straight
3. Act according to your ability
4. appropriate selection of assistive devices (yoga bricks, etc.)
5. IKU yoga cushion
Hello, everyone. I am the one who loves yoga and sharing. In the sitting posture of yoga, you want to be stable. Need to pay attention to the following points.
First, find the right foundation.I'm sure everyone has heard a saying. Move the gluteus muscle back with both hands and let the ischial bone sit firmly on the ground. Yoga teachers will say this first in almost all sitting positions. But according to my observations in class. Not everyone takes this sentence seriously. Although some people went to pull out, but only at the request of the teacher, meaning.Sitting posture is the sitting bone sitting on the ground, rather than letting our hip muscles sit to the ground.In this action, the stability of the muscle is definitely not as good as that of the bone. Bones are harder than muscles.
Second, use the core strength. Looking for the feeling of mountain style.My teacher often says that all asanas are variations of the mountain style. Although the sitting posture is sitting. But we also need to tighten our abdomen and stretch our spine straight up, rather than putting all our strength down on our waists and buttocks. To feel from the top of the head Baihui acupoint with the whole spine extended to the sky. The ischial bone is rooted to the ground cushion and extends upward on the top of the head. One group of strength, two aspects.
Third, use auxiliary tools.
1. Cushion pillows under the buttocks. If the back is arched in the sitting position. Please put a pillow under your buttocks, which is more stable and will last longer. When your back is arched. A lot of pressure on the upper body will be on your lumbar spine. Soon you'll be restless, let alone stable. If you put a pillow under your hip. It's like raising the ischial bone. Let the thighs share part of the body weight.
2. Cushion pillow or towel on the outside of calf. This relieves the pressure on the knees and ankles, and the height is determined according to the individual situation. To help us maintain a stable sitting position for a longer time.
Fourth, choose a suitable and comfortable sitting position under the conditions permitted by the body.Don't rush to make a lotus and sit on a double plate before your body is ready. Don't sacrifice ankles or knees to compensate for squeezing. Choose a comfortable sitting position that suits you. Easy to sit, very good at sitting, single plate, double plate, all these sitting posture can not tell who is better than the other, the effect is a little more. Only which one is more suitable for you right now. What makes you more comfortable and stable is the best.
Thanksgiving yoga, Thanksgiving meet.