What should the Yoga plough pose, the "crescent pose" in the yoga pose do? What are the essentials of the pose?
What should the "crescent pose" do in yoga asana? What are the essentials of the pose?
Crescent:-this backward bending position stretches the muscles in the front of the thighs, including the tight deep iliopsoas muscles of many people. It also regulates the kidneys and liver.
Practice method:
1. Starting from the kneeling position, take a step forward with your right foot and bend your knees so that your right leg is parallel to the ground.
two。 Stretch from the front of the left leg. Stretch down from the hips to the knees. Extend from the knee to the ankle, then along the front of the foot to the toe. Put your hands on your front knee and lunge deeper as you bend more to your right knee so you can feel the stretch on the front of your left thigh.
3. Raise your arms above your head, extend to your fingers, and straighten your chest at the same time. Make the back bend comfortable enough so that you can stretch your tailbone toward the floor and increase the extension of the front of your left thigh. Let the buttocks go down a little bit. You can now increase your bending back to your personal maximum.
4. The lower back is the most naturally curved part. When you stretch your arms back gracefully and extend your chest forward and upward, consciously raise the curve of your spine to the top of the middle back. Palms face each other, or. If it doesn't cause tension in the neck or shoulders, close your palms.
5. Face up to the ceiling and guide your eyes upward. Stay here and take a few breaths and enjoy the crescent you are in. Then exhale, put your hands back on the ground and land on your feet. Repeat on the other side.
Tips for beginners
- To improve stability, keep your hind legs active and press your feet hard.
- Suppose you don't move your feet, as you can imagine, to pull them closer so that your legs join.
- Keep the hips (center of gravity) low and horizontal, facing the front of the cushion
Inverted styleChildren's style, cat style, head-to-knee style.
Modification and change
If you want to deepen your posture or reduce fatigue, you can make simple changes. Try the following changes to find the pose that works best for you:
Essentials of asana
1. Palms can be together or separated to enhance the open sense of the pose
two。 The initiation of the abdominal lock increases stability and increases the extension of the spine.
3. Chest breathing and back bending enhance the deep extension of the psoas muscles.
Hind feet:Actively stretch your toes and press your little finger on the mat.
Front foot:The knee should not exceed the ankle as far as possible, which can improve the stability of the pose.
Arms and back:
Rotate the upper arm, open the space around the neck and relax the shoulders.
Use the trapezius and latissimus dorsi muscles to pull down the scapula and strengthen the back muscles.
Abdomen and chest:
Lift the chest and exhale into the posterior bend.
Activate the abdominal lock and pull up the abdominal core.
Arm:
Arms up, eyes staring up.
The benefits of crescent style
In the crescent style, stretch the groin and hip flexors, while also opening the front torso, chest and shoulders. It strengthens and adjusts the thighs and buttocks, while balance helps increase flexibility. The crescent is thought to be a balanced posture, backbends and heart dilators that help the front of the body expand, thereby increasing energy and reducing fatigue.Matters needing attention
If you currently have high blood pressure or heart problems, please do not practice the crescent style. In addition, if you hurt your knee or spine, avoid this position. Always practice within your own limitations and abilities. If you have any body, please talk to your doctor before practicing yoga.
I. comparison of right and wrong
Second, decompose the password in detail
1. King Kong knelt at the back of the mat
2. Step forward with your right foot so that your calf is perpendicular to the ground
3. Lean forward with your hands on both sides of your right foot, slide your left leg back slightly, lower your hips, get up and close your hands on your chest.
4. Inhale and extend your arms upward
5. Exhale, bend the spine, make the back of the body look like a crescent, extend the neck, look up, and breathe gently.
6. Inhale and straighten up the upper body
7. Exhale, arms down, hands on the ground, hips back, right leg back, kneeling, hands back, King Kong kneeling.
8. Practice on the other side.
III. Main functions and functions
1. Stretch the hip flexor to relieve the discomfort caused by sitting for a long time
2. Effectively exercise thigh strength, stretch and flexible spine
3. it can stretch the hips and shoulders, correct all kinds of bad posture, and make the body lighter.
4. Strengthen willpower
5. enhance the function of circulatory system and increase vital capacity
6. Reduce excess abdominal fat
7. Massage the abdominal organs to improve the health of the reproductive system.
IV. Essentials of asana
1. Press the front side of the back knee on the ground, place the center of gravity on the back of the foot instead of pressing the knee, step on the ground pad on the inner edge of the front foot, and then lift the arm after the body is stable.
2. when the pelvis is in the center and the right foot is in front, you can extend the right hip backward and the left hip forward to adjust the pelvic position.
3. Relax your shoulders, open the chest, adduction and sinking of the shoulder blades
4. Stretch the spine and waist
5. When the body bends backwards, the abdomen must be tightened. Do not over-bend the lumbar vertebrae. The range is within your own control. The backbend is dominated by the chest, not the lumbar backbend.
Fifth, which anatomical muscle groups are involved
6. Which TCM meridians and collaterals are involved
1. First, fully stretch the whole foot Yangming stomach meridian and hand Shaoyin heart meridian
2. Secondly, strong foot Sun bladder Meridian and foot Taiyin spleen Meridian
3. At the same time, the upper part of the Shaoyang gallbladder meridian of the foot can be appropriately extended.
Matters needing attention in practice
1. The pelvis is sinking, the chest is lifted and extended, the knee joint of the front leg is in the same direction as the ankle, the toe points straight ahead, and the knee cannot exceed the ankle.
2. when maintaining a posture, the front end of the back instep should press down hard in order to balance
3. when the arms are stretched upward, consciously stretch the spine, contract the buttocks and rear thighs, and realize that the front and rear sides of the body are stretched at the same time, the arms remain strong and the hips are straight.
4. If you have cervical spondylosis, do not bow your head during practice
5. if you have heart and blood circulation problems such as high blood pressure, do not raise your hand above your head, but put it on your chest to make a prayer.
6. if you have a loss of knee joint, please practice carefully.
VIII. The connotation of asana
The intention of "crescent style" is to pay tribute to the person who illuminates people. Raising your arms is the intention to welcome, to meet the light of the sun, to be more pious, to meet the sunshine of the dawn, and to fill your mind with a bright creed. With this creed, you can actively strive upward, actively filled with the meaning of living light.
The crescent style is one of the postures in Sun worship 12. It is also a frequently used pose, practicing the crescent pose can enhance the flexibility of the ankles, knees and hips, exercise the muscle strength of the legs, and is also a great practice pose for vertical forks. Let's take a look at what the crescent style in yoga looks like.
Crescent style, below the 👇 picture.
Let's take the approach from the lower dog to the new moon as an example to decompose the crescent practice. The simple motion picture is as follows: 👇.
1. Inhale and lift your left foot up.
Exhale, take a big step forward with your left foot and come between your hands. Bend your left knee, knee directly above your ankle.
2. Inhale and extend your back.
Exhale, put your right foot over your knee and press your foot to the ground.
3. Inhale and raise your hands above your head.
Exhale, shoulder sinking, hip sinking.
4. Keep 3 to 5 groups of breath in the pose, then change sides.
Stretch the spine with each inhale and exhale with the hip down.
Essentials of asana:
1. Knee.
Foreleg knee: if there is a knee injury, the knee is directly above the ankle. If the knee is healthy, the upper ankle should not exceed the toe tip.
Hind leg knee: the hind leg knee point, you can put a towel under the knee. You can also press your toes on the heels of your feet, which can help activate the muscle strength of the legs, lift the knees and reduce the pressure on the knees.
2. Hip.
The front hips are pulled back, and the posterior hips are sent forward, always keeping the hips on the same plane, not both sides of the buttocks forward and backward, let alone up and down.
The legs clamp hard to the midline, the buttocks sink, and the spine extends upward.
3. Upper body.
Extend the spine with the upper body upright. Shoulders spread back and sink.
An enhanced version of the crescent style. Below the 👇 diagram.
Inhale and extend the spine. Exhale and bend your arms up and behind you.
Remember to make sure the next plate is stable and bend back within your ability.
Notice that the back bend in the picture above is the complete opening of the chest rather than the movement of the waist back.
Pay attention to Fanyi and share health and beauty.