Here is a quick focus on the heart and vision “, the widely respected wechat official account newshiye moderator’s personal wechat: newshiye_ 0624 Yoga sitting posture, 3 minutes a day, delaying aging and reducing weight loss! When you were young, someone asked a scholar, “you are always practicing yoga.
What did you get?” A: “I didn’t get anything.
Ask again:” what else do you study Yoga for? ” The scholar said: “however, I can tell you what I have lost.
I have lost bloated, sub-health, laziness, anger, entanglement, narrow mindedness, resentment, criticism and criticism, pessimism and depression; I have lost my superficiality, short sightedness, and all ignorance, interference and obstacles.” The true meaning of learning yoga is not to add, but to subtract.
The purpose of improving oneself is not to get, but to put down ~ we have to sit every day, but can you really sit? How many people begin to practice yoga sitting posture when their bodies are sore and painful, and they have a retreat from yoga sitting posture practice.
Therefore, don’t force yourself to sit for too long.
The initial practice should be “short time and many times”, and you can gradually enjoy the pleasure of meditation.
Today, Xiaoai will check 10 Basic Yoga sitting postures for you.
If you learn them well, it will be beneficial to your body and mind! 01 | easy sitting easy sitting is a comfortable and safe sitting posture, suitable for yoga beginners.
Efficacy: · beneficial to the health of knee, ankle and other joints· It can enhance the flexibility of both hips, knees and ankles, nourish and strengthen the nervous system of the legs, reduce or eliminate rheumatism and arthritis.
Exercise methods: 1.
Sit on the ground and straighten your legs.
2.
Bend the right calf and put the right calf under the left big back.
3.
Bend the left calf and place the left calf under the right calf.
4.
Put your hands on your knees naturally, palm down, and keep your head, neck and torso in a straight line.
02 # diamond sitting, also known as “straight kneeling sitting” or “Diamond sitting”, is another important posture that practitioners should master.
If the legs feel numb and painful after sitting in other positions for a long time, you can change to kneeling to relieve the pain.
Efficacy: · help the gastrointestinal system and digestive system to exhaust smoothly· Strong core muscles around the spine.
Exercise methods: 1.
Kneel down with both knees together.
2.
Sit your hips on the heels of your feet.
3.
Relax your shoulders, tighten your chin, and straighten your back.
4.
Place your hands flat on your thighs.
03.
The best sitting posture in semi lotus sitting semi lotus sitting yoga is the transition form from simple sitting to lotus sitting, which is suitable for people with poor flexibility.
Efficacy: · from the perspective of yoga, this sitting position is very suitable for breathing, breathing practice and meditation· Relax the muscles of ankles, knees and legs, exercise knee joints, and prevent old-age dislocation, arthritis and rheumatic pain.
Exercise methods: 1.
Sit on the ground and straighten your legs.
2.
Bend the left calf and place the left foot on the right thigh.
3.
Bend your right leg and place your right foot under your left thigh.
4.
Keep your back straight, put your hands on your knees and breathe naturally.
One of the most important and useful postures in all lotus sitting yoga is the best meditation sitting posture.
Lotus symbolizes pure beauty in Sanskrit.
Efficacy: · this posture is extremely suitable for breathing, breath adjustment exercises and meditation, and is beneficial to people with neurological and emotional problems· It can adjust the position of the pelvis and prevent the internal organs from sagging· Beautify the leg lines and make the legs more flexible and flexible.
Exercise methods: 1.
Take the half lotus as the starting action, and straighten the back.
2.
Put the right leg around the outside of the left calf and put it on the root of the thigh.
3.
Put your hands on your knees and breathe naturally.
This sitting posture can move the hip joint well and increase the flexibility of the step.
When both knees and thighs are completely on the ground, it is helpful for most postures in yoga.
Exercise methods: 1.
Sit on the ground and stretch your legs forward.
2.
Bend your knees and take back your legs, with the palms of your feet facing each other.
Cross your hands and grasp your toes.
Keep your waist straight.
3.
Relax your legs and bounce your knees up and down.
4.
Press both knees down with the strength of both hands, and try to put the thighs on the ground.
06 | hero sitting if the practitioner finds it difficult to sit cross, then the hero sitting posture is a good choice.
Efficacy: it can reduce leg fat, relieve knee pain caused by ventilation and rheumatism, and promote the formation of correct foot arch.
It can also massage the pelvic organs and strengthen the spine, so that the heart is quiet and peaceful.
If you practice after meals, it can also strengthen the function of the entire digestive system.
Exercise methods: 1.
Kneel down with both knees together, with both feet as wide as the hips.
2.
Sit with your hips on the ground between your feet.
3.
Tighten your hips with your heels, straighten your back, and put your hands on your thighs.
07 | sitting is considered to be one of the most important postures in yoga.
Efficacy: · Yoga believes that there are 72000 meridians on the body, and our vital qi flows through these meridians.
The supreme meditation helps to clear these meridians and make them unimpeded· Regular practice of sitting can nourish and strengthen the lower part of the spine and abdominal organs· It can prevent and eliminate stiffness and rigidity of both knees and ankles.
Exercise methods: 1.
Stretch your legs together and keep your back straight.
2.
Bend the left lower leg, place the heel on the perineum, and keep the palm of the left foot close to the right thigh.
3.
Bend the right lower leg, place the heel of the right foot on the ankle of the left foot, and place the sole of the right foot between the thigh and the lower leg of the left leg.
4.
Keep your shoulders relaxed and put your hands on your knees with your palms down.
08 | lion sitting practice: when the lion sits, the ankles of both feet cross and the heels are under the anus, which can exercise the ankle joints well and stimulate the chakras at the root of the spine.
When practicing, try to stick out your tongue and gaze at the tip of your nose to strengthen your attention.
Exercise methods: 1.
Kneel down, cross your left and right ankles, and put your heels under your anus.
2.
Put your hands on your knees and straighten your back..
