Yoga movements stretch classification, yoga one-leg back stretch how to do? What are the essentials of the pose?
- How to do yoga one-leg back stretching? What are the essentials of the pose?
- What should be done to strengthen the side stretching in yoga? What's the point?
How to do yoga one-leg back stretching? What are the essentials of the pose?
The one-leg back stretch is a sitting forward flexion, which stretches the back of the leg, stretches the entire back, gently massages the abdomen and flexibly hips.
First of all, know the lower asana. Stretch the back of one leg. Lower π diagram
Exercise steps:
1. Sit long on the mat. Move the gluteus muscle and let the ischial bone be pressed.
Straighten your legs and hook your toes back. Below π picture (the model is tiptoe straight, usually we choose toe tick, can stretch the back of the leg more)
2. Bend the right knee and abduct the hip. Place the soles of the right foot on the inside of the left thigh. Keep your heels as close to your body as possible.
3. Inhale and raise your hands above your head. The spine is extended and the shoulders are extended and sunken. Lower π diagram
4. Exhale and the arm drives the upper body forward and downward to fold the hip. Lower π diagram
After keeping 3 to 5 groups breathing. Practice on the other side.
This is an asymmetrical posture of sitting and standing forward. You can recall in your mind what the essentials of this large category of asanas are, and then move on.
1. In the preparatory action of the first step. It is necessary to let the ischial pressure on the ground pad, so that the pelvis in a positive position. That is, adjust the posture to the second correct demonstration in the following π diagram. You can put bricks under the buttocks. This is the foundation and is very important. The commonness of all sitting postures.
2. the knee of the lower leg is not overextended. In fact, we can remember that as long as the leg is straight, we should pay attention to the problem of knee hyperextension. More attention should be paid to those who have problems with the knee itself. You can put a small towel under the knee socket. Take a look at the π diagram to straighten your legs and knees.
3. All flexions should follow the principle of first letting the abdomen to the thigh, then the chest to find the knee, and then the face to find the calf. The order cannot be reversed. You can't bow your back, you can't shrug your shoulders, you can't arch your upper back in an arc, and then reverse the order of forward flexion. I specially chose the π diagram to see if you can connect the right and wrong comparison of the following picture with the pose we are talking about now.
4. If you bend your legs and your knees are high above the ground, you can move the soles of your feet forward. Similarly, if your heels are already attached to your body, but there is still no stretch on the inside of the bent legs, you can put the soles of your feet on the straight thighs, below the π picture.
5. upper body flexion and flexion, keep the spine in a neutral position, do not bend and twist. What does this sentence mean?
Please take a look at the π diagram. A, the back is in a plane, not one high and one low. The lateral side of the left chest faces the knee. B. the position of the left knee facing the lateral side of the left chest. Many people do this pose with their left knee facing the middle of their chest. Imagine if the left knee is facing between the chest, which means that the upper body is actually leaning a little to the left.
There are tens of thousands of yoga poses. But it can be divided into several categories. The essentials of each category of asanas are common. I hope that when you learn asanas, you can draw lessons from other examples and sum up. Find out the commonness of each type of pose and the characteristics of each specific pose.
Pay attention to Fanyi and share health and beauty.
I. comparison of right and wrong
Second, decompose the password in detail
1. Sit and stand up, with your legs straight forward, your knees together, your feet hooked back, and your spine extended upward.
2. The left leg is bent, the heel is close to the perineum, the sole is attached to the inside of the right thigh, the right leg is kept straight, the knee joint is extended, the back of the leg is pressed against the floor, and the foot is hooked.
3. Inhale, stretch the spine upward with both arms, sink shoulders downward, and open the chest.
4. Exhale and keep the spine stretched. The torso folds forward from the groin and grabs the soles of the feet with both hands.
5. Inhale and extend the spine again
6. Exhale, stretch forward comfortably, and keep your abdomen as close to the right thigh as possible.
7. Inhale and stretch your arms to drive the torso to stand upright slowly
8. Exhale, fall on the side of the arm, straighten your legs to relax, and practice on the other side.
III. Main functions and functions
1. Stretch the back and nourish the dorsal spinal nerves
2. Stretch the hip and posterior leg tendons to promote blood circulation in the pelvic area.
3. Strengthen the function of abdominal organs, recuperate liver, spleen and kidney, nourish reproductive organs and improve digestive system.
4. relieve stress, headaches and anxiety, which helps to prevent and reduce prostate enlargement
5. it helps to lower the body temperature of people with low fever.
6. Treatment of hypotension
7. Eliminate foot fatigue and beautify lines.
IV. Essentials of asana
1. Press your hips down on the ground and stretch your back forward to reach the muscles of the waist.
2. The straight legs must be well controlled, and the feet should be hooked back to help the leg muscles develop better.
3. Extend the spine, open the chest and sink the shoulders.
4, neck extension, do not deliberately bow your head to look for calves.
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 Shaoyin Heart Meridian can be extended moderately.
7. Matters needing attention in asana
1. Move slowly. At first, don't care how deep the body bends down, but concentrate on keeping the upper body aligned with the legs.
2. When bending forward, stretch forward from the buttocks and straighten the spine as much as possible, so as to achieve the greatest effect. Don't force it, don't put pressure on your back, breathe naturally and take advantage of it.
3. When practicing, keep your back straight, avoid arching backwards, keep your feet straight, fully stretch, and keep your body facing the ground to avoid tilting.
4. Learn to stretch both sides of the torso equally, lift the legs and bend the other side of the torso with more strength, straighten the back and stretch the body forward with the same stretching method without bowing the back, and when the head is close to the stretched calf, you need to stretch the opposite torso more.
5, lumbar disc herniation, sciatica, chronic arthritis can not do this pose
6. Knee pain or obvious knee injury can only be practiced under the guidance of a professional coach and be very careful.
VIII. The connotation of asana
Forward flexion has a special effect on calming the state of mind, daily running around in work and family, stress, always inexplicably lost, sit and bend forward, appease yourself, quietly look at yourself, at this time, all the fatigue and pressure are blocked outside the body, quietly comb under their emotions and mood, can have more energy to do things.
What should be done to strengthen the side stretching in yoga? What's the point?
Let's first recognize what the "enhanced side stretching" in yoga looks like.
Strengthen the side stretch, the lower π diagram
Practice method:
1. Stand in the mountain style, withdraw your left foot and take a big step back, straighten your legs and straighten your hips.
2. Inhale and raise your hands above your head.
3. Exhale and the arm drives the upper body forward and downward to fold the hip.
Stay for 3 to 5 groups and change sides after breathing.
Each inhale extends the spine and each exhalation strengthens the folding.
Main point of asana: strengthening side stretching is also a full-body participation pose, and there are many points to pay attention to.
1. The foundation.
Both feet are the foundation, and it is easy for beginners to ignore the back legs. Step down on the back foot and tighten your legs up. The two legs support the same body together, and the back legs can't be loosened.
The blue part of the picture below is the foundation, regardless of priority.
2 γThe hips are straight and the two buttocks are in the same horizontal plane.
This is the most important point. Adjust the hips to a flat surface before folding the body down. Push the front hip back and the back hip forward. From beginning to end, we should pay attention to the straightening of the hip joint.
3. The knees of the front legs are not over-extended.
The front knee of this pose is easy to be supernatural. Note that the knee is not falling. Tighten the knee and the whole leg toward the hip instead of pushing the knee down.
If the body is tight, you can choose micro-bend knee or hand-held yoga brick.
4. Bend forward within the limits of your ability, as much as you can. If you don't compare, you can't be strong.
As long as it comes to flexion, do not pursue it, fold down how much, be sure to fold in the case of back extension, do not arch back do not shrug. If you can't touch your hands for the time being, you can hold the yoga block.