People who practice yoga know that feet are the foundation of mountain asana and standing posture is the foundation of all yoga asanas.
Then, to practice the standing posture well, you should not only strengthen the flexibility of your legs, but also strengthen the strength of your legs.
Today, I would like to introduce five poses, 01 Standing Mountain Pose (1), with your feet together, which can help you strengthen your feet.
The big toe heel, the small toe heel and the heel of the foot should be pressed onto the ground evenly.
The toes should face straight ahead, and the ten fingers should be spread evenly.
Keep your ankles in the middle and your calves and knees in the middle.
(2) Keep your legs together, lift your knees, tighten your inner thigh muscles, and tighten your muscles in all four directions of your thigh.
(3) Keep your abdomen tight, your ribs slightly closed, and your buttocks closed to your tailbone.
Don’t collapse your waist.
(4) Open your shoulders and spread your chest and back outward at the same time.
The shoulders should be relaxed and sunk, away from the ears.
The upper edge of the scapula should be extended outward, and the lower edge should be closed to the middle.
(5) Stretch your arms down naturally, stretch your five fingers wide, and reach down hard.
Mountain Pose is more than simply standing.
You will find that it is the foundation of many asanas.
It can save a lot of energy and motivation for your practice.
02 Hand pull big toe single leg upright pose (1) Mountain pose, first establish the foot foundation in Mountain pose, and transfer the body weight to the left leg.
(2) Exhale, bend your right knee to your abdomen, extend your right arm into your thigh, step over the front ankle, and clasp the big toe with the index finger and middle finger of your right thumb.
(If you feel very tense at the back of the leg, you can try to cover the right sole with a stretching belt) (3) Try to stabilize the thigh muscle of the left leg and press the outside of the thigh inward.
(4) Inhale and extend your right leg forward.
(Try to straighten our knees if possible) (5) Exhale again, stabilize our body, and swing our legs to the side of the body.
(Keep 5-8 groups of patients breathing long and slowly, and do not hold your breath) (6) Inhale, and keep your eyes fixed at a fixed position 30 ° or 45 ° in front, and keep stable.
(7) Exhale, then lower your feet to the floor and repeat the same amount of time in the opposite direction.
03 Double angle Pose (1) Mountain Pose stands in the middle of the mat, with two feet separated from two shoulders to two and a half shoulders, and eyes naturally look forward.
(2) Inhale, tighten and lift your calves, and tighten and lift your knees and thighs.
(3) Exhale, fold your body forward from your hips, lower your head and chin, place your hands between your legs, shoulder width apart, and keep your palms close to the yoga mat as much as possible.
If you can’t touch it, you can also try to touch the ground with your fingertips.
Don’t force your body.
(4) Inhale, raise your head, and stretch your back.
(5) Exhale, bend your elbows, and touch the ground with your head.
(Try to put your weight on your legs, keep 5-8 groups stretching and breathing slowly, and don’t hold your breath) Learn more yoga techniques! 04 Tree pose (1) Mountain pose: slowly transfer the weight of our body to the left leg, then bend the right knee, with the sole of the foot resting on the inner side of the left leg thigh.
For the unstable Jiaren, try to place the right foot on the knee or calf of the left leg, with the hips open to both sides, and the hips kept in.
(2) Put your hands together in front of your chest.
Inhale, extend your arms upward, drive the whole body to extend upward, and keep 5-8 groups of natural and slow breathing.
(3) Exhale, open your hands, and slowly put your arms to the side of your body.
After you relax, practice in the opposite direction, keeping the same movements on both sides.
05 Soldiers stand in (1) Mountain pose.
Stand at the front of the mat, and take a step backward with your right foot about one leg long.
Keep your feet in a straight line, toes forward, and small toes on the ground.
(2) Inhale, raise your arms above your head from the front (3), exhale, and consciously sink your shoulders to keep them away from your ears.
(4) Exhale again, and bend the left knee from the left sitting bone.
The left thigh is at a right angle to the left calf, the left tibia is perpendicular to the ground, and the knee and ankle are in a straight line.
(5) Inhale, step forward with your right foot, and place your hands on your sides naturally.
Exhale in the opposite direction.
(Keep stretching and slow breathing for 5-8 times, and don’t hold your breath) There is no shortcut to yoga practice.
Every asana requires you to practice for hundreds or thousands of times.
Don’t worry.
In the era of fast rhythm, you need to slow down your life and thinking.
Only by slowing down your heart can you enjoy the moment and not be led.
Yoga is faster if you take it slowly! Welcome to add stars at the top right corner of the homepage we recommend to your family and friends, and you will not miss any article.
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