Yoga relaxation posture, yoga pose "warrior one" how to do? What are the essentials of the pose?
- How to do the yoga pose "warrior one"? What are the essentials of the pose?
- How to balance tension and relaxation when practicing yoga?
- What is Yin Yoga and what are the total asanas of Yin Yoga?
- How to relax the psoas square muscle?
- What is the relaxed state of human muscles?
How to do the yoga pose "warrior one"? What are the essentials of the pose?
Warrior one is the basic standing pose in yoga. The warrior series can exercise leg muscle strength, strengthen ankle and knee joints, and beautify leg hips. At the same time, Warrior I is also an open hip pose, which can flexibly hip joints and stabilize pelvis. Warrior one can open the chest and relieve shoulder stiffness. It's a pose that can be exercised all over the body.
Let's get to know the pose first. War Land Formula, the following 👇 picture.
Practice method:
1. Stand up in front of the mat and take a big step back with your right foot. Keep your hips straight. Lower 👇
2. Inhale, extend the spine, raise your hands above the top of your head and put them together. Lower 👇
3. Exhale and bend the forelegs to the calf perpendicular to the ground. Lower 👇
Keep breathing in groups of 3 to 5 and change sides to practice.
Extend the spine with each inhale and sink the hip downward with each exhalation.
Essentials of asana:
1. The foundation is feet. Apply your feet evenly, keep your center of gravity in the middle of your body, and don't lean forward. Straighten the hind legs and step on the ground pad, especially the outer edge of the hind foot.
2. The knee of the front leg does not exceed the ankle, and the two legs are tightened toward the midline.
3. Straighten the hip.
Warrior one, there are two ways to enter. The first one is what I said above, standing in the mountain style, taking a big step back with your right foot. There is also a distance between the feet apart from one leg, with one foot rotated 90 degrees outside and the other buckled 60 degrees inside, and then turn the body to adjust the hip. I suggest beginners to use the first method, because the first method is simple, direct and less tedious, and more importantly, this method does not have to turn around to adjust the hip. Just keep the hip stable. The 👇 diagram below is the practice step of the second method, and you can compare it with the first method I mentioned above.
4. Retract the core, extend the spine upward, and extend and sink the shoulder.
One point to be noted here is that for people who are not good at the shoulder and neck, if the hands are put together on the top of the head, it will lead to shrugging and tension in the shoulder and neck. You can also keep your hands apart as wide as your shoulders.
Finally, I will show you a dynamic picture of the transition from warrior one to soldier three.
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A brief introduction to Warrior 1:
This pose is named after Viktor Badna "Virabhadra", the hero in Garitova's play "the birth of Jumara". This pose belongs to the yoga pose, the first of the warrior's three poses.
Action step 1:
First, legs apart, the length of one leg, hands on hips, right toes turn to the right front, left toes turn 30 degrees to the right, bend the right knee. The toe and calf are at a 90-degree angle, and the calf and thigh are at a 90-degree angle, forming a right lunge.
Second, turn the upper body to the right, inhale, raise your arms slowly from both sides of the body, to the top of your head, and put your hands together. Keep elbows straight, shoulders relaxed and sinking, chest lift, rib adduction, pressure on the soles of the right foot, right knee pointing to the second, third, toes, left soles and heels push hard, right thigh pulled toward the groin, the left pelvis pushed forward, keeping the pelvis neutral.
Exhale and tilt your head back. Look at your thumb and take 3 to 5 natural breaths.
Inhale, face forward, look forward, and straighten your right knee. Put your hands back to your waist.
Exhale, turn your body back straight ahead, and then turn your toes back.
Change to the left and do the same exercise.
Note:
Do not bend your left knee when you bend your right leg to 90 degrees. Keep your quadriceps tight.
Second, beginners and people with poor balance do not need to tilt their head back. Just face forward.
Third, people with heart disease should avoid this pose, and the weaker ones should not do this for too long.
Fourth, put your palms together and stretch your arms. If you can't straighten your elbows, you only need to open your arms as wide as your shoulders.
Efficacy:
Expand the chest to breathe deeper, this pose relieves shoulder stiffness, relieves sciatic nerve pain, strengthens the arches, ankles, knees and thighs, increases muscle endurance and willpower, and improves the function of the digestive and circulatory systems.
Warrior style is a required course for many practitioners, so how to practice is the best?
Step 1: stand parallel on the soles of your feet with your arms falling naturally on the side of your body. The spine is extended and raised, the waist and back is straight, the shoulders are flat, the chest is slightly opened, and the upper and lower arms are tightened.
Step 2: inhale, take a big step forward on the right foot, toe forward, and rotate the left heel slightly outward to stabilize the body. Put your hands on your hips, straighten your spine upward, breathe naturally, and look ahead.
Step 3: exhale. Bend your right knee to 90 degrees. Keep your left foot firmly on the yoga mat. When your right thigh is parallel to the ground. Inhale, keep your arms straight up and open your fingers. The spine continues to extend toward the sky. The tailbone is adducted downward and the left leg is fully straightened back.
You can practice on the IKU professional mat, so you can maximize the effectiveness of the warrior style! Because this brand of mat is specially made for different stages of practitioners, you can better understand yoga!
First, benefits
1) this pose is the most basic pose in yoga poses and is the basis of many advanced movements.
2) help to enhance the strength and stability of the legs, strengthen the thigh muscles, stretch the back of the calves, flexible hip joints, stretch the upper back, flexible shoulders.
3) it can strengthen the flexibility of digestive system, circulatory system and body, and cultivate concentration and firm will.
Second, 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, or shorten the distance between the two legs, separate the feet to both sides, enhance stability, reduce the amplitude of movement, and keep it for a long time. Avoid increasing the burden on the lower back
3) people with knee joint diseases should pay attention to the fact that the joint flexion should not be too large and the range of movement should be appropriately reduced.
Third, action steps
The length of the leg apart, the ankle directly below the wrist, the toes facing completely forward, and the outside of the foot parallel to the outer edge of the cushion.
Turn the left foot 45 °to the right, turn the right foot 90 °, turn the body completely to the right, place both hands on both sides of the pelvis, pull the right pelvis backward, push the left pelvis forward, adjust the pelvis to make a complete right turn, and check whether the chest is on the same horizontal plane.
The muscles of the legs are tightened and lifted, the right thigh is rotated outward and pulled backward, the calf is rotated internally, and the big toe is pressed against the ground.
Straighten your left leg, rotate your thighs, and step on the ground on the outside of your left foot.
Lift up and close ten on both sides of the inspiratory arm, cross the thumb and fasten the thumb of the right hand.
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Warrior first password:
Please stand at the front of the mat in a mountain posture, take your right leg back and take a big step, pedal your right foot heel upright to the ceiling, bend the front leg, the size and small legs into 90 degrees; inhale, open your hands from both sides of your body, stretch up over the top of your head, put your hands together, keep your eyes looking straight ahead, and relax your shoulders. Exhale, straighten your front legs, turn your body, and change sides to practice.
Kick up the left foot heel upright ceiling, bend the front leg, the size of the leg is 90 degrees; hands are still clasped above the head, eyes looking straight ahead, shoulders relaxed, hips straight. Exhale, straighten the front leg, take a big step forward with the rear leg, parallel to the front leg. Inhale, extend the spine, slightly retract the abdomen; exhale, hands fall back to the sides of the body, restore the mountain style.
Essentials of asana:
1. The knee joint should not be buckled at the back or inside of the ankle as far as possible, otherwise it is using the knee joint to bear the strength and cannot start the muscle strength.
two。 Straighten your hips.
3. Stretch the spine.
4. Keep breathing normally.
How to balance tension and relaxation when practicing yoga?
You can meditate first when practicing yoga. Meditation, in fact, is not as profound as we think. Meditation just turns our outward hearts to the inside.
Methods:
Sit easily (Sit or lie on your back)
Close your eyes and focus on your breathing. Conscious control of the body, no distractions, concentration, can effectively relieve tension, mental and physical pressure, so as to relax body and mind.
Find that when you are distracted, draw your attention back to breathing.
What is Yin Yoga and what are the total asanas of Yin Yoga?
What is Yin Yoga and what are the total asanas of Yin Yoga? Yin Yoga is not another branch of yoga posture or another name, but is recognized and accepted as a relatively new school. Yin Yoga emphasizes the relaxation of the whole body, emptying all distractions and combining slow and natural breathing, maintaining long-term movements, exercising bones and their connective tissue in a completely relaxed state of muscles, regulating the nervous system, and enhancing endurance to achieve the unity of body and mind. Strictly speaking, Yin Yoga is not a branch of yoga posture, it is only a part of Yin Yoga in a broad sense. Practitioners call a person's muscles and blood yang, and meridians and joints yin. Yin Yoga pays attention to bone practice, slow movement, maintaining the same posture for a long time, stretching and stretching the bones, spine, meridians and muscles of the whole body, especially the hip, pelvis and lower spine, and strengthening ligaments and joints. When doing Yin Yoga, in addition to breathing, the lower body should be extended, and the upper body has a little muscle practice. Pose: ankle stretch, butterfly, semi-butterfly, half-frog, snail, shoemaker, baby, cat stretch, camel, deer, dragonfly, spine twist, saddle, happy baby, swan, wreath, sphinx, caterpillar, sleeping swan.
How to relax the psoas square muscle?
1. Relax by stretching
two。 The stiffness of the psoas muscle is likely to be due to long-term sitting, poor posture and other reasons, so it is necessary to relax this muscle through proper stretching.
3. A simple way is to stand with your feet together, raise your left hand above your head and stretch to the right, while your right hand is at your waist, hold this position for 10 seconds, and then repeat on the other side.
4. In addition, yoga, Pilates and other fitness exercises can also be used to train and stretch the waist muscles to achieve the effect of relaxation.
1 the use of yoga or Pilates-related movements can help relax the psoas
The psoas quadratus muscle is tense for a long time and often feels sore. The use of yoga or Pilates-related movements can help relieve muscle tension and relax the psoas muscle.
In addition, maintaining good sitting and standing posture can also reduce the burden on the waist and prevent psoas muscle discomfort.
It is recommended to stand up every hour and do more stretching exercises.
First of all, you can give the waist auxiliary support by wearing the waistline, so that the waist muscles can be relaxed to a certain extent.
Second, the method of hot compress can be used to increase the blood circulation of the waist and relax the muscles of the waist to a certain extent. The method of hot compress is to use a hot towel or hot water bag of about 55 degrees Celsius, hot compress on the waist for 15 to 20 minutes, and then stretch the muscles of the waist. The method of lumbar muscle stretching can refer to the network low back muscle stretching tutorial, select one or two of the more easy-to-use movements, stretch after hot compress. It is also important to note that when stretching, the action limit needs to be maintained for about 20 seconds, and the stretching can be repeated three times, that is, a cumulative stretch for one minute.
1 you can relax the psoas muscle by massage, stretching and so on.
The psoas quadratus muscle is an important muscle connecting the pelvis and the spine. Maintaining the same posture or improper exercise for a long time will lead to fatigue and tension and discomfort such as backache and backache.
3 you can choose to have a regular waist massage, or stretch and stretch the waist through yoga, Pilates and other exercises, or you can have some special waist training methods, such as waist and leg clamping, sit-ups, squats, etc., to exercise and relax the psoas muscles.
At the same time, correct posture is also an important measure to avoid lumbar injury and relax the psoas muscle.
The way to relax the psoas muscle
In order to relax your waist muscles, you can try some breathing exercises, which can help you relax your waist muscles and relieve stress. In addition, you can also try yoga, massage and ligament pulling. Finally, you can also use aloe paste or herbal dressings to help relax the waist muscles.
What is the relaxed state of human muscles?
1.
When people are nervous, there will be various phenomena in the body to reveal their inner anxiety, while the body in a relaxed state seems to be less instructive, but whether a person really feels relaxed can be judged by the comfort of the body.
two。
When people are sitting, the legs happen to be more strenuous, and the most natural state is to open the legs and form an angle of about 80 degrees between the legs.
Hello, the relaxation state of human muscles refers to the state in which the muscles are not tense or contracted, the muscles are relaxed, and there is no tension or pain. In a relaxed state, the muscles do not have any strength or movement, but are in a relaxed state. This state usually occurs during rest, sleep and deep breathing, and can also be achieved through techniques such as deep relaxation exercises and yoga. In a relaxed state, the body can consume less energy, thereby reducing tension and anxiety.