1.
Kneeling posture, keep your back straight, point your toes to the ground, inhale, lean the instep of your right foot against the front of your left thigh, kneel on your right knee, and naturally hang your arms on your side.
2.
Exhale and step your left leg forward so that your left thigh is parallel to the ground.
Lower left arm and upper right arm, arms up, palms opposite.
Hold for a few seconds, restore your body and Practice on the other side.
Asana efficacy • move knee and ankle joints Relieve the stiffness of sacral region and joint pain of knee and leg.
Correct minor deformities of hips and thighs.
• Make the hip get sufficient blood circulation and nourish the pelvic area.
Enhance the energy of the mind and make people more balanced and quiet.
Precautions at the beginning, it will be difficult to maintain balance and the knee will feel pain.
With the increase of practice, the pain will gradually disappear and the sense of balance will gradually strengthen.
Judgment standard of analytical chart: the degree of upright upper body, fully open the hip on one side of the half lotus, and concentrate the position consciousness of the knee touching the ground and the foot on the other side: feel that the body and mind gradually become quiet with breathing and action.
Key points of breathing: keep a steady and even natural breathing during the whole movement.
The first three hot body style knee protection King dance variants start with relaxing the quadriceps femoris and strengthening the hip muscles, which are the key to the prevention and treatment of front knee pain.
Use the wall to maintain balance, bend one leg, use the opposite hand to hold the yoga belt, put the yoga belt on the ankle, and pull the ankle close to the hip.
At the same time, contract the hip muscles and activate the gluteus maximus on the other side of the bent leg.
(activate the hip muscles, rotate the pelvis downward and backward, stretch the rectus femoris, bend the knee and stretch the other three muscles of the quadriceps femoris.) Hold for 30 seconds, then change sides and repeat 3 times.
Supine hand grasping, big toe lifting, twist variant, this posture stretches and strengthens abductors.
Lie down and pull one leg across your body.
Grasp or cover the foot on the sidewall with the opposite hand or yoga belt.
When you feel the stretch on the side of your hip, your legs fight against your hands or yoga belt, as if you want to come out of the pose.
This strengthens the hip abductor.
At the same time, turn the upper leg slightly outward to activate the quadriceps femoris, including the rectus femoris, straighten the leg and lift the knee to the correct position.
Hold for 30 seconds, then change sides and repeat 3 times.
Soldiers practice in one form.
Soldiers strengthen the hip muscles of the back leg and stabilize the hips and ankles of the front leg.
In order to protect the front of the knee, bend the front leg slowly towards 90 °, not less than 90 °.
Press the foot ball of both feet and the outside down to stabilize both legs and raise the arch of the foot.
Straighten the back of your hips and start your legs.
Gently pull the back foot close to the center line.
The thigh bone of the front leg should be inserted back into the hip joint slot to help stabilize the knee joint, strengthen the muscles around the hip and improve your awareness of the joint position.
Hold for 30 seconds, then change sides and repeat 3 times.
Some suggestions to improve the balance 1 Try to stay longer in asanas.
For example, try to stay for 6 complete breaths in practice and slowly increase to 10, which can give the body and brain better balance learning opportunities.
2.
Choose the right one to support many people.
When they practice, they lean against the wall or something.
The problem with this is that if you lean on the wall, your body needs to tilt, so the distribution of body gravity will be changed.
In this state, the body will not learn balance easily.
At this time, we should try not to let our body lean against the wall or other supporting objects, and learn to support with the tip of our fingers; At the beginning, use the fingertips of five fingers, and then slowly transition to two, slowly another, and slowly no longer need hand support 3 Practicing balance should include dynamic balance.
In practicing horse face pose, don’t just practice static balance; Dynamic – moving balance is also very important.
In particular, the occasions we encounter in life that need to maintain and restore balance are basically dynamic, 4 Focus on practice, try to keep your brain calm, and don’t have too much interference of thinking consciousness.
Perhaps the most useful tool is to count the length of breathing.
When we enter the asana, we can focus on inhaling for 6 seconds, exhaling for 6 seconds, inhaling for 7 seconds next time, exhaling for 7 seconds Bringing consciousness to the breath can shield thoughts, especially questions and fears about your ability to balance* Disclaimer: we respect originality and pay attention to sharing.
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