Yoga basic sitting posture long sitting, 5 minutes of office yoga, can this relieve backache?
- 5 minutes of office yoga, can it relieve backache?
- How do you do the yoga pose of sitting, standing and forward bending? What are the essentials of the pose?
5 minutes of office yoga, can it relieve backache?
Whether it's yoga at home or office yoga, five minutes a day is always better than nothing. If you have a yoga mat in the company lounge, or just sit in a chair, you can practice for a few minutes. Come on, practice with Xiaomi.
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Xiaomi quotation: after learning this yoga routine, you will become the most beloved woman in your family.
Women who practice yoga like to be quiet in their spare time, putting themselves in a piece of yoga, quietly is a kind of enjoyment, let the tired heart ease in yoga, let the depressed feelings be released in the breath, and slowly comb the mood into a melodious song. sing in the bass at the bottom of your heart and revel in it. Let's start today's yoga practice with Xiao Mi in soothing music.
Use a simple worship to awaken the sleeping cells in the body. By extending the back, you can open the distance between the spine cones and relieve back pain. When doing this pose, you should pay attention to adjust your breathing. You can close your eyes and listen to your inner voice. This pose will give you full relaxation.
Some sitting postures in yoga are more suitable for meditation, and good sitting is one of the most important postures, which can help us sort out the context of the body and let the spirit of life flow freely in the body. and it is OK to sit casually in this pose, as long as you keep your back, neck and head upright.
After a busy day's work, your back must feel sore, so let's have a simple chiropractic pose. Twisting spine posture can stimulate and excite the muscles and nerves around the spine, make the spine more flexible, massage the abdominal organs and stretch the upper body.
If you want to show the flexibility of your legs, try this pose with one leg around your head. Practice this pose to contract the muscles of the chest and abdomen; squeeze the abdomen, remove turbid qi from the body, and clear the lungs and refresh the mind. This pose can also speed up the blood circulation of the legs, eliminate edema, repair the lines of the legs, and increase the strength of the back muscles.
Twist head and knee is a stretch and twist pose that stimulates the blood circulation of the spine and relieves back pain; enhances the function of the liver and spleen to help digestion; and enhances and stimulates kidney vitality. Let's take a look at how to make such a good pose.
Turn the head and touch the knee pose in detail:
1. Sit on the ground with a walking stick and straighten your legs forward. Bend the left knee and move to the left, with the front of the left calf close to the ground and the thigh on the calf.
2. Lift the left arm, stretch upward, the elbows straight, the palms of the left hand facing outward, the five fingers together, the fingertips up, and the eye line of sight toward the fingertips of the left hand.
3. Exhale, the right leg knee is straight, the torso is pressed down to the right, the left upper arm is close to the left ear; at the same time, the right hand loosens the right foot, so that the right armpit is placed on the right knee or thigh, the right arm is naturally extended forward, and the right palm is pressed to the ground.
4. Move the right arm to the right leg, flip the right forearm and wrist, and hold the sole of the foot with the right hand from the inside of the right foot. Exhale, turn your torso up, place your head between your arms, and further stretch the left ribs.
Head-hand handstand is a handstand with a high degree of difficulty, which can be tried after a certain basis of practice. It can calm the brain and strengthen concentration. At the same time, it can also strengthen the arms, legs and spine, prevent varicose veins and relieve leg fatigue and pain.
After all kinds of exercises above, I believe that everyone's bodies have been fully opened, and after dripping, choose the simplest lying pose, with a sense of concentration, long inhale, slowly exhale, to enjoy the exclusive time of this moment!
If you need anything, you can leave a message with Xiaomi. Xiaomi will change 108 million postures, so you don't believe that no posture can make you like it.
How do you do the yoga pose of sitting, standing and forward bending? What are the essentials of the pose?
Yoga standing flexion is a common basic pose, which is found in simple Sun worship A. This pose seems simple, but there are many holes.
Practice method:
Stand forward and bend, below the 👇 picture.
1. Stand in the mountain style with your feet side by side or with your feet apart as wide as your shoulders.
2. Inhale and raise your hands above your head
3. Exhale, sink the shoulder, retract the abdomen, and the arm drives the upper body to fold forward and downward to the limit with the hip as the folding point.
4. Keep breathing in groups 3 to 5. Extend the spine each time you inhale and fold up each time you exhale.
5. Inhale and the arms drive the upper body to get up.
6. Exhale and return to the mountain style.
Main points of asana:
1. The foundation should be stable and the legs should be perpendicular to the ground.
The common mistake made here is that many people will tilt their hips back and push their center of gravity back during practice, and then the upper body will rush forward and push the center of gravity of the upper body forward, although the body can maintain a stable balance, but the posture is wrong. The correct way: you should lift the ischial bone up, the hip joint is directly above the ankle joint, and the body's center of gravity is on a line.
2. Lift up the knee, no internal buckle, no overextension
The common mistakes here are: a, in order to straighten the leg, the practitioner will push the kneecap toward the back of the knee fossa, and use the knee joint to compensate for the leg strength. The correct method: tighten the feet, lift the knees and thighs up, and if the legs are tight on the back side, you can bend your knees slightly if your legs are not straight.
The second common mistake here is: B. when you fold the hip in the state of slight knee flexion, the knee buckle inside. The right way: although your knees are slightly bent, tighten your legs with your knees facing your toes.
3. Fold from the hip, stretch the waist, stretch the whole spine
The common mistake here is to bend over and arch your back. The right thing to do: fold from the hips, not the lumbar spine. The whole spine keeps normal physiological twists and turns and does not stretch the spine.
4. The shoulders are far from the ears and the head and neck stretch naturally.
The common mistake here is to shrug the shoulders, pull the cervical vertebra, and use the bending of the cervical vertebra to send the forehead forward to achieve the purpose of touching the forehead and legs. The right thing to do: send the shoulders to the waist and keep the shoulders away from the ears; the head and neck stretch naturally along the long line of the spine.
I would like to emphasize two more points:
1. The most common mistake in standing forward flexion is to understand hip fracture as bending. It's the hip, not the waist, that does the flexion here. As we usually say, bend over to pick up things, bend down to tie shoelaces, the right thing to do is to fold the hip to pick up things, break the hip to tie the shoelace. So the fact of standing forward flexion is that standing hip flexion has little to do with the waist.
2. The order of body folding. The wrong thing to do: find the knee on the forehead and then form an open bow between the legs and back. The correct approach: first the abdomen to find the thigh, then the chest to find the knee, and then the forehead to find the calf, the upper body and feet have no gap, completely fit.
Note:
1. During the menstrual period, women are kept at right angles, that is, the upper body and legs are kept at an angle of 90 degrees.
2. Cardiothoracic vessels, patients with hypertension are flexion within their ability.
3. If you stay in the pose for a long time, raise your head half high when you get up and keep a group of breathing, then stand up
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How to do sitting forward flexion Yoga pose
Sit up straight, straighten your legs, keep your spine straight and bend your toes forward.
Inhale, raise your arms above your head, and stretch.
Exhale, bend forward from the hip and move your chin toward your toes.
Keep your spine upright and focus on moving your toes forward instead of moving down to your knees.
Put your hands on your legs, no matter where they reach, don't push.If you can, grab your toes and let them help you stretch forward.
Inhale, raise your head slightly, and lengthen your spine.
Exhale and gently move your belly button to your knees. Repeat this action two or three times.
Keep your head down and take a deep breath for 20-60 seconds.
Stretch your arms in front of you. Inhale with the strength of your arms and return to your sitting position.
Exhale and put your arms down.
Posture deepening
If you fully enter the forward bend, you can re-extend the elbow. There are several ways to do this. You can hold the soles of your feet with both hands, or turn the back of one hand to the soles of your feet and grasp the wrist of the other with one hand. You can also put a yoga brick on the soles of your feet and grab both sides of it with your hands.
Pay attention to the main points.
If the hamstring muscle is too stiff, you can sit on a folded blanket or tie a band around your foot. Extremely stiff students can also put a rolled-up blanket under their knees. Never force yourself to bend forward, especially when sitting on a mat. When you feel the space between your pubic bone and your belly button shorten, stop, lift it up a little, and then stretch it out. Usually, because of the tension in the back of the leg, the beginner's flexion is not long and looks more like sitting up straight.
The advantages of sitting forward flexion
Stretch your lower back, hamstrings and hips. Massage and recuperate abdominal and pelvic organs. The shoulder of the tone.