Practice method: 1, sit on the ground, legs straight forward
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2
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Bend your knees and take back your legs, with the palms of your feet opposite
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Hold your toes with your hands crossed and your waist straight
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3
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Relax your legs and bounce your knees up and down
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4
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Press your knees down with your hands and try to keep your thighs flat on the ground
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06 hero sitting if the practitioner finds it difficult to sit, then the hero sitting posture is a good choice
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Efficacy: it can reduce leg fat, relieve knee pain caused by ventilation and rheumatism, and promote the formation of correct arch
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It can also massage the pelvic organs and strengthen the spine, so that the heart is quiet and peaceful
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If you practice after meals, it can also strengthen the function of the whole digestive system
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Practice method: 1, kneel down with knees together, feet apart and hip width
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2
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Sit on the floor between your feet
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3
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Tighten your hips with your heels, straighten your back, and put your hands on your thighs
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Sitting is considered to be one of the most important sitting postures in yoga
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Efficacy: · Yoga believes that there are 72000 meridians in human body, in which our life Qi circulates, and the best sitting helps to clear these meridians and make them unimpeded
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·It can nourish and strengthen the lower part of the spine and abdominal organs; it can prevent and eliminate the stiffness and rigidity of the knees and ankles
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Practice method: 1, legs together straight, keep back straight
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2
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Bend the left leg, place the heel in the perineum, and place the left foot palm close to the right thigh
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3
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Bend the right leg and place the heel of the right foot on the left ankle and the sole of the right foot between the thigh and leg of the left leg
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4
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Keep your shoulders relaxed, hands on your knees, palms down
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08 lion sitting practice when lion sitting, the feet and ankles are crossed, and the heels are under the anus, which can exercise the ankle joints well and stimulate the chakras at the root of the spine
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When practicing, try to stick out your tongue and gaze at the tip of your nose to strengthen your attention
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Practice method: 1
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Kneel down, cross the left and right ankles, and press the heel under the anus
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2
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Put your hands on your knees and straighten your back
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3
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Open your mouth wide, stick out your tongue, gaze at the tip of your nose, breathe with your mouth for a few seconds, and then shut up
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09 achievement sitting Yoga holds that the human body has several energy centers
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When completing this sitting posture, the heel is on the essence wheel
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Through the stimulation of the feet on the essence wheel, the energy of life can be led from the low point to the high point
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Practice method: 1, sit on the ground, bend the left leg, the heel of the left foot against the perineum
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2
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Bend the right leg, put the heel of the right foot on the left foot, and try to close to the perineum, chin adduction, concentrate on the eyebrow
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10
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Free sitting can strengthen the flexibility and flexibility of the knees and ankles, and relieve joint pain and stiffness
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In the aspect of physiology, it can improve or enhance the sexual function
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It is a kind of beneficial sitting posture to strengthen the practice of perineal chakra
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It is especially suitable for beginners to master and learn
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Practice method: 1, sit on the ground, feet together straight, keep the body straight
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2
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Bend the left leg, place the heel near the perineum, place the left foot palm near the right thigh, and touch the instep to the bottom
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3
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Bend the right leg, place the right foot in front of the left foot, with the instep touching the bottom and the feet in a horizontal plane
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When practicing yoga sitting posture, you should pay attention to keeping your back straight and chin adduction, keeping your head, neck and spine in a straight line
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This is absolutely necessary, not only to make the mind clearer, but also to ensure that the spiritual power rises smoothly along the spine in deep meditation
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In addition, when practicing full lotus sitting, pay attention not to float your knees up
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If the time of each exercise is more than 30 minutes, after making a good posture, put a thin pillow at the existing bone in the middle of the two thighs to fill the suspended space, so as to prevent fatigue caused by too much force on the spine
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When meditating for a long time, pay attention to surround the knees and the back of the brain with a thin blanket, so as not to get wind cold
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