When practicing yoga, the positive position is very important, and the invisible way of force is more important
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Because these directly determine the feeling and results of the yoga practice process, whether it is a simple swing or a real activation of the body, so that all parts of the body and the brain participate in the practice together
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Today, I’d like to share the anatomy of 28 common yoga postures
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The alignment and strength are clear at a glance
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If these postures are not difficult for you, you might as well close your eyes and practice to feel how each part of the body works
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Have you done it right and done it? 1
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Supplementary points for standing forward flexion: rotate the pelvis forward, tighten the front of the thigh, lift up, extend and sink the muscles at the back of the thigh
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2
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Supplementary points for tree style: bend the knee, rotate the leg outward, push the foot and the inner side of the thigh, step down hard, tighten the thigh and lift up
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3
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Supplementary points for Eagle style: wrap the leg inward as far as possible, support the leg, tighten the thigh, lift up the arms inward, and push the palms strongly
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4 Triangular supplementary points: tighten the thigh muscles, lift the hip chest upward and outward, open the upper arm upward and strongly extend 5
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Warrior 2 supplementary points: rotate the rear leg outward, tighten the thigh, lift the chest, open the chest upward, slightly tighten the abdomen, rotate the big arm outward, rotate the small arm inward, and extend the arms of both hands to both sides 6
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Side angle supplementary points: straighten the leg outward, Tighten the thigh, lift the knee upward, tighten the leg, extend the side waist as close as possible to the upper part of the support arm, and extend the arm obliquely upward as far as possible
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7
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Supplementary points of half moon style: the core is tightened and stable, the thigh of the support leg is tightened, the upper foot is stepped down, the upper arm is extended upward, and the upper foot is pushed back
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8
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Supplementary points of strengthening side extension: rotate the pelvis forward, tighten the thigh, and lift the hip to the same height, Spine extension 9
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Supplementary points of warrior type 1: bend your knees and tighten your legs, tighten and lift your knees and toes to the abdomen, extend your back and straighten your legs and hips as far as possible forward 10
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Supplementary points of warrior type 3: extend your arms and legs to different directions on both sides, support your legs and feet, step down hard, tighten your thighs, tighten your hips, extend your back, and rotate your arms outward 11 Warrior type 3 + additional key points of torsion: the spine should be extended first, then the upper arm should be extended as far as possible, the rear leg should be extended backward, and the supporting leg should be strong and stable
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12
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High bow step + supplementary key points of torsion: the rear leg should be extended as far as possible, the hips should be up, the hips on both sides should be equal in height, and the spine should be twisted after full extension
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13 Double angle supplementary points: step on the inner side of both feet downward, tighten the front of the thigh, lift up and extend the spine, activate the trapezius muscle in the upper back, move backward and upward, clip in the elbow 14
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Walking stick supplementary points: tighten the front of the thigh, lift up the abdomen, open the chest, lift up the legs, push the ground, extend the spine upward, clip the shoulder blades in the middle 15
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Supplementary points of sitting and standing forward flexion: rotate the pelvis forward, The shoulder is opened and widened, the trapezius muscle sinks backward, and the back of the thigh is extended
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16
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Supplementary points of single leg back flexion: the pelvis rotates forward, the knees are bent outward, the shoulder is widened and relaxed, and the neck is extended
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17
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Supplementary points of beam angle type: the thigh rotates outward, the sciatic bone is compacted, the spine is extended upward, the chest is opened, and the shoulder sinks
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18 Supplementary points of downward dog style: tighten and lift the front of the big and small legs, extend the back, rotate the pelvis forward, extend the spine, relax and sink the shoulders, rotate the trapezius backward to the upper arm outward, and rotate the forearm inward
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19
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Supplementary points of upward dog style: slightly tighten the abdomen, open the chest, lift up, push the ground with both arms, and extend the front of the thigh
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20
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Supplementary points of locust style: open and lift the chest, The shoulders widen and sink, the trapezius muscles are backward and downward, the hips are slightly tightened, the abdomen is tightened, and the waist and back muscles are strengthened
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21
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Supplementary points of bow style: pull the legs and hands, open the body as far as possible, close the core, the back is strong, open the chest, clamp the legs in the middle, and the chin is slightly retracted
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22
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Supplementary points of camel style: tighten the hips at the back of the thighs, lift the back of the legs and feet, and press the cushion surface, Chest opening, abdomen, front thigh extension 23
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Supplementary points of small bridge type: groin, hip opening, chest opening, hip tightening, front thigh tightening, lift up, legs close to the center line, knees and toes in the same direction, and both arms force downward to press the cushion surface 24
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Supplementary points of anti inclined plate: abdomen tightening, front thigh tightening, lift up, hip opening, Push the ground with both hands, tighten the hips behind the thighs and lift them up 25
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Supplementary points of wheel type: press both hands and feet hard downward on the cushion surface, tighten the back muscles, slightly tighten the core, open the groin hip, open the chest, and push forward and upward as far as possible 26
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Supplementary points of boat type: tighten the core, extend the spine, tighten the thighs, lift them up, relax and sink the shoulders, relax and extend the neck 27 Supplementary points of supine spine torsion: the right shoulder should not leave the cushion surface and fight against the torsion force
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28
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Supplementary points of divine Monkey Style: keep the hip at the same height, tighten the front thigh towards the front, lift up the chest, open the abdomen slightly, tighten the rear leg hip, lift up the point, enter the video number below to watch more dry goods
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Remember to praise + pay attention! Teacher wechat can long press the QR code shown in the figure below to add points into the selection of yoga products in the lower left corner.
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