Stick the blue words on it and pay attention to us! Long term practice of yoga asana can strengthen the blood circulation system, respiratory system, digestive system, excretion system, reproductive system, endocrine system and nervous system, and maintain the balance of all systems.
At the same time, a person’s body and spirit are directly related.
When practicing yoga asanas promotes a person’s physical function to be healthy and energetic, his mental state will naturally be full and high.
These are the overall effects of yoga on the body.
There are many kinds of yoga postures, which can be roughly divided into seven categories: sitting posture, forward bending, backward bending, side bending, twisting, balance, handstand, etc.
Different types of yoga poses have different effects on the body.
Today, Xiaobian will tell you about these types of yoga postures and their benefits.
1 sitting posture is the posture used in meditation, including: simple sitting, lotus sitting (half and full), Vajra sitting, lightning sitting, perfect sitting, etc.
Efficacy: ① sitting with bent legs makes hip joints, knee joints and ankle joints softer and more flexible, which is helpful to prevent and treat rheumatism; ② the blood circulation of the lower body is reduced due to the bent legs, thus the blood circulation of the upper body is accelerated, and the body and head are provided with more sufficient blood supply; ③ it is beneficial to the internal organs and nervous system of the abdomen, and the straightening of the spine can strengthen the spine and back muscles.
Practice: no matter how the legs are placed, the spine should be kept straight under the natural curvature when sitting, so that the spine can be lifted and the internal organs of the abdomen will not be squeezed.
At the same time, the body and spirit should be kept excited, so as not to fall into a state of dizziness.
Note: however, some friends mistakenly give pressure to the knee joint when they fail to complete the hip opening sitting, which may easily hurt the knee.
Attention should be paid to the external rotation of the hip joint to reduce the pressure on the knee joint.
2.
The forward bending spine is one of the most important organs of the human body and the main beam of the human body.
Many postures of yoga are aimed at the spine.
The spine has six movement directions: forward bending, backward bending, left and right lateral bending, and horizontal left and right torsion.
The forward bending posture refers to the posture in which the spine is bent forward toward the leg.
Efficacy: ① stretch and strengthen the back muscle group, promote the blood circulation of the back, enhance the softness and flexibility of the spine; ② gently squeeze and massage the abdominal organs to promote digestion and excretion; ③ stretch the muscles and ligaments on the back of the legs; ④ calm the mind and calm the nervous system.
Classification: there are many different types of forward flexion, and the most common can be divided into two categories: · standing forward flexion: such as standing three-dimensional forward flexion and half standing three-dimensional forward flexion· Sitting posture forward bending: such as turtle posture, single leg back extension, double leg back extension, half lotus sitting forward bending, half hero sitting forward bending, etc· There are also some postures that are not completely classified as forward bending postures, such as baby postures, downward dog postures, boat postures, phantom chair postures, plough postures, knee to chest postures, etc.
3.
Backward bending posture refers to the posture in which the spine bends backward.
Backward bending should be done in coordination with forward bending.
That is to say, after completing a backward bending, a forward bending can be connected in order to extend the spine, restore the intervertebral disc and give the spine a full rest.
This is very important.
Don’t force yourself to do it so as not to be hurt.
Efficacy: ① relax the muscles and connective tissue in the front of the body, strengthen the muscles in the back, and give people an elegant feeling; ② increase the flexibility of the shoulder joint, expand the thoracic cavity, and thus enhance the vital capacity to create conditions for deep breathing; ③ relax the muscles and fascia between the chest and ribs, especially the pericardium, give the heart more space, improve its function, and bring good news to cardiovascular patients; ④ strengthen the spine, increase the blood supply in the spinal region, Benefit the central nervous system ⑤ stretch the abdominal area to regulate the weak abdominal organs, squeeze the kidneys, enhance the kidney function ⑥ improve the posture of people and activate the energy in the body.
Classification: there are many backward bending postures in yoga.
The backward bending postures can be divided into two categories: · the backward bending (pulling backward and leaning back) that conforms to the gravity, mainly based on the camel posture and the wheel posture evolved from the mountain posture.
Usually, these postures start from the kneeling posture or the standing posture.
The body needs to fall to the floor with gravity to complete the back bend· The backward bending (contraction and backward tilting) that overcomes gravity, such as cobra, locust and bow.
Usually, these postures start from the downward posture, with the abdomen facing the cushion.
Note: some people usually press the thoracic vertebrae with excessive force when they lean back, which may cause the spinal column to reverse arch and compress the thoracic space, which is not beneficial to the body.
Therefore, before doing any reclining, adjust your breathing and relax.
Relaxation can improve the alertness of the body, promote the relaxation of the rigid and tense parts of the body, and also show the tension and relaxation in the body.
When reclining, pay more attention to the sense of extension and space of the spine, so as to stop at the right time.
4 scoliosis is a posture in which the spine bends to the left and right.
Such as door latch type, triangle extension type and side angle extension type.
Efficacy: ① make the spine more flexible and elastic; ② reduce the fat of the side waist; ③ stretch to the part where the left and right waist can not move at ordinary times, and affect the abdominal viscera.
Note: in the side bending posture, pay attention to the equality of the left and right sides and the symmetry of the amplitude, so as to avoid the artificial c-bend of the spine.
At the same time, pay attention not to press the waist with the buttocks raised, and keep the neutral position of the spine.
5 torsion type the torsion type posture refers to the posture in which the spine is horizontally twisted to the left and right.
Efficacy: ① gently massage the internal organs to relieve slight back pain; ② when the body is twisted to the left and right, the cervical vertebra, thoracic vertebra and lumbar vertebra will be strongly twisted, which is particularly useful for the nervous system and has the effect of soothing and calming the mood.
Note: when the spine is twisted, attention should also be paid to the promotion of the spine.
This is mainly because when the spine is twisted more than 16 degrees in the plane, the risk of lumbar disc protrusion or prolapse will be increased..