How many yoga postures are there? Some ancient yoga classics record that there are 84000 yoga postures.
Don’t be frightened by this huge number.
In fact, as long as you know that yoga postures are divided into these seven categories: sitting, bending forward, leaning back, bending sideways, twisting, balancing, and handstand.
01 sitting posture is the posture used in meditation, including simple sitting, lotus sitting (half, full), Vajra sitting, thunder sitting, supreme sitting, etc.
Practice the skill: no matter how the legs are placed, when sitting, keep the spine straight under the natural curvature, 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 also maintain a certain degree of excitement, so as not to fall into a faint state.
Note: some Jia people will mistakenly give pressure to the knee joint when they fail to complete hip opening sitting, which is easy to hurt the knee.
Attention should be paid to the external rotation of the hip joint to reduce the pressure of the knee joint.
Efficacy: sitting with bent legs makes the hip, knee and ankle joints more soft and flexible, which is helpful to prevent and treat rheumatism; Because the bending of both legs reduces the blood circulation of the lower body, thereby speeding up the blood circulation of the upper body, and the body and head get more sufficient blood supply; It is good for abdominal organs and nervous system.
Straightening the spine can strengthen the spine and back muscles.
The anterior flexion spine is one of the most important organs of the human body, and it is the main beam of the human body.
The spine has six movement directions: forward bending, backward bending, left and right lateral bending, horizontal left and right torsion.
Many postures of yoga are aimed at the spine.
Forward bending refers to the posture in which the spine bends forward and leans towards the legs.
There are many different types of flexion, the most common of which can be divided into two categories: standing posture flexion: such as standing three-dimensional flexion and half standing three-dimensional flexion; Sitting posture forward bending: such as turtle, single leg back extension, double leg back extension, half lotus sitting forward bending, half hero sitting forward bending, etc; There are also those that are not completely attributed to the forward bending posture, such as baby posture, downward dog posture, boat posture, phantom chair posture, plough posture, knee to chest posture, etc.
Efficacy: stretch and strengthen the back muscles, promote the blood circulation of the back, and enhance the softness and flexibility of the spine; Gently squeeze and massage abdominal organs to promote digestion and excretion; Stretch the posterior muscles and ligaments of the legs; Calm the mind and calm the nervous system.
03 retroflexion retroflexion refers to the posture in which the spine bends backward.
Retroflexion should be done in conjunction with forward flexion, that is, after a retroflexion, a forward flexion can be connected, so that the spine can be extended, the intervertebral disc can be reset, and the spine can be fully rested.
This is very important.
Don’t force yourself to do it to avoid being hurt.
Yoga has many backward postures, which can be divided into two categories: Camel pose and wheel pose evolved from mountain pose, which conform to gravity and bend backward (pull backward).
Usually, these postures start from kneeling or standing posture.
To complete the back bend, the body needs to fall to the floor with gravity.
The backward bending (contracting and leaning back) to overcome gravity, mainly cobra, locust and bow, usually starts from the downward position, with the abdomen facing the cushion.
Efficacy: relax the muscles and connective tissue in front of the body, strengthen the muscles in the back, and give people a sense of elegance; Increase the flexibility of the shoulder joint and expand the chest, so as to enhance the vital capacity and create conditions for deep breathing; Relax the chest and intercostal muscles and fascia, especially the pericardium, to give the heart more space, improve its function, and bring good news to cardiovascular patients; Strengthen the spine, increase the blood supply in the spinal region, and benefit the central nervous system; Stretch the abdominal area, regulate weak abdominal organs, squeeze the kidney, and enhance kidney function; Improve people’s posture and activate internal energy.
Note: usually, some people will press the thoracic vertebrae too hard when leaning back, which may cause spinal column reverse arch and compress the chest space, which is not good for the body.
Therefore, before doing any backward leaning, you should adjust your breath and relax.
Relaxation can improve the alertness of the body, promote the relaxation of rigid and tense parts of the body, and also show the tension and relaxation in the body.
When leaning back, we should pay more attention to the sense of extension and space of the spine, so that there is enough.
04 scoliosis is a posture in which the spine bends to the left and right.
Such as latch type, triangle extension type, side angle extension type, etc.
Efficacy: make the spine more flexible and elastic; Reduce the fat of the side waist; Stretch to the parts of the left and right waist that cannot be moved at ordinary times, affecting the abdominal viscera.
Note: in the side bending posture, attention should be paid to the equal time and symmetrical amplitude of the left and right sides to avoid artificial c-bending of the spine.
At the same time, pay attention not to raise your hips and press your waist, as well as stretch your chest excessively, and maintain the neutral position of your spine.
05 torsion torsion refers to the posture in which the spine is twisted horizontally to the left and right.
Many female stars love this kind of posture.
Efficacy: gently massage the internal organs to relieve slight back pain; When the body is twisted to the left and right, the cervical vertebrae, thoracic vertebrae and lumbar vertebrae are strongly twisted, which is particularly useful for the nervous system and has the effect of calming and calming the mood.
Note: when doing torsion, we should also pay attention to the promotion of the spine, mainly because when the spine is twisted more than 16 degrees between planes, it will aggravate the risk of lumbar disc protrusion or prolapse.
If you want to avoid sports risks and practice safely, you must tighten the abdominal and dorsal muscles and let the spine twist gently under the condition of promotion.
06 balance and coordination balance is a posture that requires some limbs to support the body and maintain balance.
Efficacy: exercise the balance and coordination of the body; Enhance the ability to concentrate; Help us find inner peace and stability.
Note: in any balanced posture, the first thing to balance is the heart, the mind, and the last is the body.
If you want to maintain your state in balanced and coordinated asanas, the biggest trick is to focus on the asanas you want to do now and don’t lose your mind.
07 handstand handstand refers to the position of body inversion, including shoulder handstand, plough type, head handstand, etc..
