We have to sit every day, but can you really “sit”? In fact, yoga sitting practice is not only a way to pay attention to yoga meditation and meditation, but also an excellent way to exercise and cultivate one’s health
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There is even the saying that “sitting for ten minutes, living for more than a hundred years”
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Why do you say that? It turns out that if you practice cross legging and stick to it every day, it will bring you the following benefits: 1
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Everyone can practice yoga cross legged sitting, even from the age of 60
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The double plate practice is not only the muscles and bones, but also opens all the meridians and opens the stiff crotch, so as to make the blood circulation more smooth
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2
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Cross legging can exercise your waist and leg strength, relieve sciatica caused by sedentary and low back pain accumulated for a long time, and help to prevent the occurrence of spinal diseases
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3
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When you work under too much pressure and your brain fails, cross your legs
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The blood circulation of your legs can promote the blood supply to your brain
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After you finish the disk, your ideas will be clear immediately
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Return yourself with an energy explosion meter and worry about your work every minute! 4
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Cross legged exercises can also open up the blood vessels of the legs, improve women’s irregular menstruation, alleviate dysmenorrhea and too little menstruation
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You know, menstruation will be regulated and endocrine problems will be solved! So double leg tray is of great benefit to women! There are so many benefits
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I don’t say much
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Today, yuxiaobian will popularize the method of Yoga cross legged sitting for everyone
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Let’s unlock it together! 01 easy sitting easy sitting is a comfortable and safe sitting position, which is suitable for beginners of yoga
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Efficacy: it is beneficial to the health of knees, ankles and other joints
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It can enhance the flexibility of two hips, two knees and two ankles, nourish and strengthen the nervous system of legs, and reduce or eliminate rheumatism and arthritis
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Exercise method 1
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Sit on the ground with your legs straight; 2
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Bend the right lower leg and put the right lower leg under the left big back; 3
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Bend the left lower leg and put the left lower leg under the right lower leg; 4
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Put your hands naturally on your knees, palms down, and keep your head, neck and trunk in a straight line
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02
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Vajra sitting Vajra sitting, also known as “positive kneeling” or “Diamond sitting”, is another important posture to be mastered by the practitioner
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If you feel numb pain in your legs after sitting in other positions for a long time, you can change to kneeling to relieve the pain
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Efficacy: help gastrointestinal system and digestive system exhaust smoothly
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Strengthen the core muscles around the spine
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Exercise method 1: Kneel with knees together; 2
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Sit your hips on the heels of your feet; 3
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Relax the shoulders, tighten the chin and straighten the waist and back; 4
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Put your hands flat on your thighs
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03 semi lotus sitting the best sitting posture in semi lotus sitting yoga is the transition form from simple sitting to lotus sitting
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It is suitable for people who are not flexible enough
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Efficacy from the perspective of yoga, this sitting position is very suitable for breathing, breathing practice and meditation
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Relax the muscles of ankles, knees and legs, exercise knee joints, and prevent dislocation, arthritis and rheumatic pain in the elderly
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Exercise method 1
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Sit on the ground with your legs straight; 2
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Bend the left lower leg and put the left foot on the right thigh; 3
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Bend the right leg and put the right foot under the left thigh; 4
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Keep your back straight, put your hands on your knees and breathe naturally
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04 ― full lotus sitting one of the most important and useful postures in full lotus sitting yoga is the best meditation sitting posture
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Lotus symbolizes pure beauty in Sanskrit
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Efficacy this posture is very suitable for breathing, breath regulation practice and meditation, and is beneficial to people with neurological and emotional problems
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It can adjust the position of pelvis and prevent internal organs from sagging
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Beautify the leg lines and make the legs more flexible and flexible
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Exercise method 1
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Take half lotus as the starting action and straighten your waist and back; 2
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Put the right leg around the outside of the left leg and put it on the root of the thigh; 3
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Put your hands on your knees and breathe naturally
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05 – auspicious sitting this sitting position can well move the hip joint and increase the flexibility of stepping
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When both knees and thighs are completely on the ground, it is helpful for most postures in yoga
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Exercise method 1
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Sit on the ground and straighten your legs forward; 2
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Bend your knees, take back your legs, keep your feet opposite, cross your hands, grasp your toes, and keep your waist straight; 3
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Relax your legs and bounce your knees up and down; 4
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Press your knees down with both hands and try to put your thighs flat on the ground
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06 hero sitting if the practitioner finds it difficult to sit cross, the hero sitting position 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 foot arch
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It can also massage pelvic organs and strengthen the spine, making the heart 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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Exercise method 1: Kneel with knees together and feet as wide as hips; 2
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Sit on the ground between your feet with your hips; 3
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Step up your hips with your heels, straighten your waist and back, and put your hands on your thighs
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07 supreme sitting supreme sitting is considered as one of the important sitting postures in yoga
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Efficacy Yoga believes that there are 72000 meridians in people, and the Qi of our life circulates in these meridians, and the best sitting helps to clean these meridians and make them unobstructed
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Regular practice of sitting well can nourish and strengthen the lower half of the spine and abdominal organs
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It can prevent and eliminate the stiffness and rigidity of both knees and ankles
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Exercise method 1
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Keep your legs together and keep your back straight; 2
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Bend the left lower leg, put the heel on the perineum, and the left foot palm is close to the right thigh; 3
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Bend the right lower leg, put the right heel on the left ankle, and put the right sole between the thigh and lower leg of the left leg; 4
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Keep shoulders relaxed, hands on knees, palms down
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08 ― lion sitting practice when a lion sits, his feet and ankles are crossed and his heels are under the anus, which can exercise his 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 stare 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 heels under the anus; 2
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Put your hands on your knees and straighten your back; 3
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Open your mouth, stick out your tongue, stare 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 believes that the human body has several energy centers
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When completing this sitting posture, the heel is located on the essential wheel
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Through the stimulation of the foot to the essential wheel, the energy of life can be led from the low point to the high point
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Practice method 1
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Sit on the ground, bend the left calf and put 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, close to the perineum as much as possible, retract the lower jaw, concentrate and think about the center of the eyebrow
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10
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Effect of casual sitting: casual sitting can strengthen the flexibility and flexibility of both knees and ankles, and relieve joint pain and stiffness
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In terms of physiology, it can improve or enhance sexual function
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It is a beneficial sitting posture to strengthen perineal chakra practice
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It is especially suitable for beginners to master and learn
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Practice method 1
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Sit on the ground, keep your feet close and straight, and keep your body straight; 2
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Bend the left leg, put the heel close to the perineum, the left foot palm close to the right thigh, and the instep touches the bottom; 3
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Bend the right leg, put the right foot in front of the left foot, touch the bottom with the instep, and keep both feet on a horizontal plane
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Note 1
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When practicing yoga sitting posture, pay attention to keeping the waist and back straight and the jaw retracted to keep the 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 the smooth rise of spiritual power along the spine during deep meditation
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In addition, when practicing full lotus sitting, be careful not to float your knees up
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2
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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 and prevent fatigue due to excessive force on the spine push
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When meditating for a long time, pay attention to surround your knees and back brain with a thin blanket to avoid infection with wind cold.
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