Thank you for every time you meet, meet you, and meet Iyengar! The problem most yoga beginners face should be the particularly stiff back, mainly the upper back.
This will limit the flexibility of the body and feel that many asanas can’t be done.
At this time, you should start with a simple backward bend and gradually reduce the possibility of back injury.
As we all know, cobra belongs to the backward bending posture, which has many benefits to the body.
This posture can effectively help open the chest, exercise the rhomboid muscles of the back, and alleviate the pain of the shoulders and the waist and back.
When entering the asana, you can use the strength of your upper back first, and then with the help of the force of pushing the ground with both hands, extend your body forward and upward to reach your limit.
Camel posture increases the flexibility of the spine and shoulders, and increases the elasticity of the spine.
Stretch the abdomen and improve the posture of hunchback and chest.
Kneel down and land on the ground with your knees hip wide and your feet facing up.
The thighs and torso are in a straight line and at an angle of 90 degrees to the ground.
Bend your elbows over your pelvis, straighten your back, and point your shoulders and elbows back.
When doing camel pose, the thigh and hip muscles must be forced, especially when bending back, the pelvis and thigh must be pushed forward.
Plough type can squeeze and massage the muscles around the spine, nourish and stimulate the nervous system branched out of the spine, stabilize the central nervous system, coordinate the functions of various system organs of the body, and is especially effective in regulating endocrine; The plough can move to every spine and flex the whole spine, so that all kinds of back pain can be alleviated and even eliminated.
Let’s enter today’s Yoga dry goods time.
Detailed explanation of plough posture: 1.
Lie flat, raise your legs first as you breathe in, at 90 degrees to the ground, and support your hands on both sides of your body; 2.
Exhale, push the ground with your hands, and send your feet back to the head.
Try to let the toes of your feet touch the ground.
You can support your back with your hands to maintain stability.
If you feel relaxed, you can loosen your hands, cross your fingers on the floor, and adjust your shoulders inward; 3.
In the whole pose, keep your eyes looking up to ensure that the back of your whole head is flat on the mat.
This single leg downward dog variant twists and turns the upward leg, which can improve hip elasticity and expand the spine and tendons.
Single leg downward dog pose is a variant of downward dog pose, so from downward dog pose, keep your feet close together and keep your thumbs close.
Keep the left heel in contact with the floor, raise the right leg to form a single leg downward dog pose, and then bend the knee.
Keep your feet and head as close as possible.
Keep breathing for 5 times, then relax and practice the same with the other leg.
This lying posture dance can effectively squeeze and stimulate the psoas muscles and adjust the spine.
This action can extremely relieve back pain.
When the head is tilted back, it can effectively stimulate the thyroid gland and parathyroid gland.
Inhale, raise your head, exhale, bend forward to your limit, touch your forearms to the ground, and look straight ahead.
Straighten your arms, exhale, bend your spine back, tilt your head back, and look at the ceiling.
Many people fold their lumbar vertebrae too much when practicing camel pose, and they will feel uncomfortable after practice.
In the process of practice, keeping the extension of the spine and camel like backward bending are not completed by folding and bending the waist.
As I said before, many people shift their weight back to deviate from the normal position of the body in order to grasp their feet with their hands, which also makes the pressure more concentrated on the knee.
At this time, the knee joint is easy to be strained.
So push your hips forward and lift your chest up.
When your hands can’t grasp your feet, you can hold your hips.
This standing forward bending can let our back get a good rest.
The practice is also very simple.
When inhaling, extend our spine forward, and then when exhaling, stick the navel, chest, forehead to the front of our thighs, knees and calves in turn; The thigh surface is always lifted forcefully, and the legs are vertical to the ground, so as to strengthen the protection of our knees.
Long term practice of yoga asana can strengthen the blood circulation system, respiratory system, digestive system, excretory system, reproductive system, endocrine system and nervous system, and maintain the balance of all systems.
So when you feel uncomfortable and need to do some exercise, yoga is your best choice.
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Sticking to yoga is the best pet for your body! Walk on the yoga mat, may you sweat like rain, walk off the yoga mat, may you be as beautiful as flowers, adhere to yoga and shape yourself, and the years will give you.
Come on, Aijia health will always accompany you.
Yoga is not only an hour on the mat, but also 23 hours in life.
To bring the state of yoga on the mat to life is to live with yoga really…
