The realm of Yin Yoga the reason why Yin Yoga is popular in the white-collar and middle class is that, like “hada yoga”, “Beauty Yoga”, “Tai Chi yoga” and “Yoga TiSi”, its biggest characteristic is “Quietness”
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Whether practicing at home or in a private club or yoga club, you need an elegant environment
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Except for Sanskrit music in India, you can’t even hear a slight cough
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Basic postures of Yin Yoga Yin Yoga is a kind of yin and soft yoga, each of which has different benefits to the human body, and has different effects on the meridians and the breath
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Common yin yoga postures: 1
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Half butterfly postures: reverse postures, opposite practice password: right angle sitting posture, bending left knee, left heel against perineum, right foot unfolding to the right, hands supporting the ground Inhale, look up, exhale, lean forward and look at your navel
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Note: adduction of abdomen, arched back
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Maintain for 3-5 minutes
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Inhale, head drive the body slowly upright, exhale, relax the whole body
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Efficacy: it can stretch the muscles of the lower back; stimulate the liver, spleen, kidney and bladder meridians; help digestion, help the urinary system and the liver, spleen and kidney meridians passing through the inner side of the leg; it can also stretch the ligaments of the inner side of the leg, stretch the whole spine and back, especially for the ligaments of the back
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2
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Cat stretching (melting heart): Password: hands on the ground, knees and insteps on the ground, inhale, push up hips, exhale, bend elbows, arms forward, chin, chest on the ground, note: thighs perpendicular to the ground
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It’s here for three minutes
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Put the right ear on the right arm, inhale, lift the left arm and point to the ceiling, exhale
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After the left arm bypasses the body, grasp the root of the right thigh, and look at the direction of the ceiling with eyes
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Note: when exhaling each time, extend the left arm backward as far as possible, and maintain for 1-3 minutes
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Release your hands, inhale, return your left arm to the ceiling, exhale, lower your left arm, put your left ear on your left upper arm, and do the opposite exercise..
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Exhale and lower your right arm
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Efficacy: stretch the upper back and middle back, open the shoulder joint, nourish the heart, nourish the spine, stimulate the bladder, and the meridians on the arm, especially the pericardial meridians, stimulate the muscles of the shoulder oracle bone, and relieve the pain of the shoulder and back
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3
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Butterfly style: Password: bend your knees, with the soles of your feet opposite, clasp your hands and fingers, hold your toes, lift your head, inhale, exhale, lean forward, and touch your foreheads
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Note: adduction of abdomen, arched back
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Maintain for 3-5 minutes
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Inhale, head drive body slowly upright
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Exhale, release your hands, stretch your legs forward, shake, relax
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Efficacy: stretch the spine and lower back, stretch the medial ligaments of the legs; effectively stimulate the adrenal body and ovaries, and also stimulate the liver, spleen and kidney meridians passing through the inner side of the legs and the bladder meridians of the lower back; it is very helpful to the urinary system, adjust the abnormal physiological period of women, and promote the blood circulation of hip joint and pelvic cavity
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Mainly for the crotch and lower back
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Reduce the burden of women
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4
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Sphinx & Seal: Password: inhale, raise your head, exhale, bend forward to your limit, touch your forearms and look straight ahead
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Note: both upper arms are perpendicular to the ground and buttock muscles are tight
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If you feel relaxed, inhale, straighten your arms, exhale, kyphosis, head back, eyes toward the ceiling
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Hold for 3-20 minutes
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Exhale, slowly flatten your body, spread your hands on both sides of your body, and stick your face to the ground to relax your whole body
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Efficacy: effectively squeeze and stimulate the psoas muscle, adjust the spine, stimulate the bladder channel and kidney channel through the lower back and sacral bone, the lung channel and spleen channel through the front of the leg, squeeze and stimulate the kidney and adrenal gland, this action can extremely relieve back pain
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When the head is tilted back, it can effectively stimulate the thyroid and parathyroid
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5
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Dragonfly style: Password: open your legs to both sides, support your hands in front of the ground, lift your head to inhale, exhale, lean forward, adduct your abdomen, arch your back, touch your forehead, and look at your navel
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Note: keep your knees straight
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Maintain for 3-10 minutes
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Inhale, head drive body slowly upright, exhale, legs forward, shake, relax
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Efficacy: gently open the ligaments of hip joint, perineal point and the back of thigh, and open the medial ligaments of knee joint at the same time
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Stimulate the ovaries, as well as the bladder, lung, kidney and gallbladder channels at the back of legs and lower back
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6
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Shoelace type: Password: bend your knees, step on the floor, pass your right hand through your right leg, grasp your left ankle, place your left foot outside your right hip, hold your right ankle with your left hand, place your right foot outside your left hip, hold your two palms with both hands, lift your head to inhale, exhale, and lean forward
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Note: do not leave the hip cushion surface, back arch
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Maintain for 3-5 minutes
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Inhale, head drive body slowly upright, exhale, legs forward, shake and relax
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Do the opposite side exercises..
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Efficacy: relax hip joint, relieve back pressure, relieve lower back pain; stretch outer thigh, squeeze inner thigh, stimulate liver meridian, kidney meridian, gallbladder meridian
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7
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Square style: reverse style: Deer style, sitting with flowers
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Password: sit in a right angle position, bend the right knee, straighten the right leg, bend the left knee, place the left foot on the right knee, fold the two legs, lift your head, inhale, exhale, lean forward, and touch the forehead for 3 minutes
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Inhale, head drive body slowly upright
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Exhale, legs forward, shake, relax
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Do the opposite side exercises..
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Efficacy: stimulate liver, stomach, kidney, spleen, gallbladder, lung and bladder channels
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Through the strong row of external rotation to open the hip joint, can reduce the pressure of the lower back, has a good help to the hip and spine
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8
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Deer: reverse, opposite
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Password: right angle sitting position, bend the right knee, put the right heel against the perineum, bend the left knee, put the left foot on the outside of the hip, support the ground with both hands, lift the head to inhale, exhale, lean forward, and touch the ground with the forehead
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Note: abdomen adduction, waist arch, eyes to see the direction of the navel
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It’s here for three minutes
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Inhale, head drive the body to stand up slowly, exhale, body twist to the left rear, left body support to the ground, twist the head, eyes look to the left rear
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It’s here for three minutes
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Inhale, and the head drives the body forward
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Exhale, relax, put your left hand on the left side of your body, inhale, lift your right arm close to your right ear, exhale, lean left, and look at the ceiling
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It’s here for three minutes
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Inhale, drive the body with the right arm to stand up slowly, exhale, float the right arm to the side of the body, extend the legs forward, do the opposite side exercise..
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Efficacy: effectively open hip joint and crotch, improve digestive system, prevent and treat gastric distension
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It’s very helpful for menopausal women
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Pregnant women before 6 months of pregnancy practice can eliminate leg gas
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Good for high blood pressure and asthma
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Stimulate the channels of gallbladder, liver, stomach, kidney, spleen and lung
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9
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Ankle stretching: key words: bend your knees, sit on your feet with your hips, sit in a King Kong posture, hold your hands to the side of your body, inhale, lift your knees away from the cushion, put your hands on your knees, keep your back straight, and look ahead
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Note: try to sit on your hips
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If you feel difficult, hold your hands on the ground
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Hold for 1-3 minutes
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Exhale, put your hands on the ground, drop your knees on the mat, quickly pat your insteps to relax, lift your legs, and gently rotate your ankles to relax
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Efficacy: effectively stretch the ankle, stimulate the four meridians passing through the ankle, stomach, spleen, liver and gallbladder; flexible ankle joint, enhance the endurance of ankle joint
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10
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Toe squat: Password: hook both toes, toe belly touch the ground, buttocks sit on both feet to keep up, hands spread on both knees, visual front
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Note: keep your back straight and focus on your toes
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Efficacy: effectively strengthen the foot, toes and ankles; effectively stimulate the 6 meridians of the lower body, squeeze the front of the ankle.
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