Yoga cobra twist, yoga cobra pose and essentials?
- Yoga cobra pose and essentials?
- How do you do yoga poses, snake stretches? What are the essentials of the pose?
Yoga cobra pose and essentials?
1. Lie prone on the ground, face down, chin to the ground. Straighten your legs, keep your feet together, straighten your knees and point your toes back. Bend your elbows and place your palms on your chest, close to the ground.
two。 Inhale, press your hands hard on the ground, and lift your head and torso. Keep two breaths for a while.
3. Inhale again, straighten your arms, lift your head and torso up further, tighten your anus, straighten your legs, place your weight on your legs and palms, hold this pose for 20 seconds, and breathe normally.
4. Exhale, bend the elbows and put the torso back on the ground. Repeat this pose 3 times, then relax.
How do you do yoga poses, snake stretches? What are the essentials of the pose?
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Jiangnan Twilight smoke Yoga Life answers for you.
No asana of yoga exists independently.
Cobra pose is one of the yoga poses, and it is one of the most common basic yoga poses. The more basic asana details are controlled, the more important it is.
The efficacy of cobra correct practice:
Yogis exercise the cobra pose, not only to fully stretch the spine, but also to gain all the benefits of the stretched pose, but also to strengthen all the back muscles and help the spine recover elasticity as the range of the backbend deepens.
Increase circulation, so that the liver and kidney get more blood nourishment, but also improve the health of the respiratory system, endocrine system, digestive system and reproductive system.
Yoga asana practice must be step by step, do not blindly pursue perfect asana, body awareness, smooth breathing as the basis
Lie prone, keep your arms as straight as possible, spread your shoulders back, and keep your body relaxed
Push the rib cavity forward and upward, and expand the spine slowly upward.
The navel should be rooted on the ground to increase the extension of the lower back and to prevent the body from lifting too high and straining the back muscles.
You can warm up with three cycles of sun worship before asana.
At the end of the asana, take a baby rest and adjust your breathing.
The snake usually stretches on its stomach, putting its hands behind its back, clasping its fingers into fists, and stretching its inhaling arms to lift its upper body. The snake pose is a backbend pose, and the essentials of the backbend pose are almost as follows:
1: the curly coccyx tightens the core to help stabilize the lumbar spine and protect against low back pain.
2: stretch abdominal muscles and lengthen lumbar vertebrae.
3: lift the chest forward and upward.
Yoga snake stretching: can enhance core and back strength, improve round shoulder hunchback, help soft and flexible spine, repair lumbar vertebrae, and create space for vertebrae. At the same time gently massage the abdomen, expand the chest, improve shortness of breath, chest tightness and other symptoms.
Yoga snake stretching, the following 👇 picture.
Practice method:
Lie on your back on the mat. Head, feet and hips in a straight line
2. The hands are clasped at the back of the body and the palms meet.
3. Inhale and lift the upper body in turn.
4. Exhale and keep.
5, 3 to 5 groups, after breathing, exhale and restore.
Essentials of asana:
oneThe most important point: tighten the back of the core and actively push upward. Instead of shrugging your shoulders and lifting your head and neck up. It's the whole back up. Keep breathing naturally.
2, the feet can be together, if the lumbar spine is not very good practitioners, the feet can also be separated as wide as the shoulder. But the heel can not be buckled outward, or inward buckle, on the extension line of the push, the instep of the foot to the ground.
3. The thighs are rotated to the midline and clamped. Tighten your legs and press your thighs, calves and instep to the ground. People who are not strong enough will unconsciously push their legs up and up when doing this pose, which is wrong. Legs should be down and back up.
4, feet with spine backward, head and neck with spine oblique upward, so that the spine can be fully extended, do not squeeze the lumbar vertebrae. If you do this wrong, it will damage the lumbar vertebrae. If you do it right, it will repair the lumbar vertebrae. Remember not to pursue how high the upper body is lifted, but to try to find the feeling of extension of the spine.
4. Open the chest and keep the shoulders away from the ears.
5. rotate the arms of both hands and press the base of the palm.
Many people like to cross their hands and palms outward when doing this pose. The palms are outward and the arms are rotated inward. In this pose, the arms are rotated externally. It helps to open the chest.
6. look at the upper side of the eye and activate muscle strength to protect the cervical spine.
Don't lean back too much on your head and neck and activate a little muscle to protect the cervical vertebra. As shown in figure 1, the front side of the neck is fully extended, while there is no squeeze on both sides and back of the neck.
Pay attention to Fanyi and share health and beauty.
Snake 🐍: it allows us to activate the back muscles, flexibly the spine, and open the chest, just like 🐍.
Through the efficacy, we know that his exercise site is in the chest, back and above position, and the waist is also connected to the thoracic vertebrae. If the back and thoracic vertebrae are not flexible enough, blindly pursuing backbending, it is easy to cause lumbar injury, so we need to focus on the chest.
First of all, lie prone on the cushion surface and imagine that there is no instep on the back of your feet to fully relax your buttocks.
Place your hands on both sides of the sternum, activate the dorsal muscles, and clip the tip of the lower shoulder blades downward and in the middle, allowing your shoulders to fully expand.
[the key point] relax your legs and buttocks, slightly tuck in your abdomen, and 😊 with a curly tailbone. (the lower body is completely relaxed, and the action of the coccyx is to protect the lumbar vertebrae, which is safe and allows you to fully stretch and practice to the part of the connection.)
Inhale, look up, and make a perfect snake.