Eagle form is also called bird King form
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English: eagle, Sanskrit: garudasana Garuda means eagle and the king of birds
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Garuda represents the mount of Vishnu
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It has a white face, a long beak, red wings and a golden body
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Asana means asana
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When connected, it means the name of Yoga Asana: Eagle Bird King form is a very beautiful yoga pose, It is also a relatively difficult to control balance posture, which belongs to the intermediate asymmetric balance standing posture
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Both arms and legs are intertwined like rattan branches
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They are flexible in strength and have the charm of chivalrous tenderness
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Practicing the bird king style helps to develop the body’s balance ability, sense of coordination and concentration ability
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Because the chest, chin, waist and knee are stimulation points, it can enhance the blood supply of sexual organs and kidneys; It can flexibly finger and wrist joints, exercise arm muscle lines, expand chest and back muscle groups; Due to the repeated movement of the arm, the bird king style can also exercise the flexibility of the shoulder, eliminate the stiffness of the shoulder, eliminate the butterfly sleeve of the upper arm meat and the excess fat on the upper back, so that the arm becomes slender and the back becomes very delicate and thin; At the same time, the lower body can stretch the posterior ligaments of both legs to beautify the lines of legs and hips; Strengthen ankles, large and small legs, hips, abdomen and upper arms, increase the extension of knees, ankles and hips, and remove excess fat of lower limbs; Prevent backache, joint degeneration and sciatica, help to prevent and eliminate calf muscle spasm and relieve the pain caused by leg cramps; After practicing the bird King pose, you will feel the unprecedented relaxation of your shoulders and back
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Of course, it can also improve your body control and balance ability, effectively relieve mental tension, and achieve the effect of weight loss
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Key joint movements are as follows: slight forward flexion of spine; Abduction, supination and external rotation of scapula to improve; External rotation of shoulder joint; Elbow flexion; Forearm pronation; Wrist extension; The pelvis leans forward and rotates to the opposite side; Hip flexion, internal rotation and adduction; Knee flexion and internal rotation; Ankle dorsiflexion; Non supporting foot valgus, supporting foot slightly varus
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Force application position: arm posture: infraspinatus muscle (contracted and elongated), anterior serratus muscle, pectoralis major muscle, pectoralis minor muscle, Coracobrachial muscle, pronator teres muscle and pronator muscle
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Leg posture: gluteus medius, gluteus minimus (anterior fiber), tensor fascia lata, adductor major, gluteus medius and gluteus minimus work together to fix the hip joint supporting the leg
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Extension position: arm: combined with shoulder blade abduction – rhomboid muscle, lower trapezius muscle, teres major and latissimus dorsi (slightly stretched, caused by shoulder blade abduction); Infraspinatus, triceps brachii (slightly stretched)
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Legs: posterior fibers of gluteus maximus, piriformis, quadratus femoris, obturator muscle, gluteus medius and gluteus minimus
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Difficulty and reminder: the shoulder blade must be abducted and rotated at the same time
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If the shoulder blades are stretched down too much, the spine has to be twisted to make a winding position, and both legs need internal rotation and adduction in this position
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In order to make the winding position, the hip and knee joints supporting the leg need to be flexed
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In terms of structural characteristics, the internal rotation and adduction of the hip joint in this position are not easy (the fibers of the hip joint capsule make the internal rotation of the hip joint easier during extension), and its internal rotation and adduction can only be completed by the piriformis muscle
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This posture is prone to excessive flexion of the knee joint; If the hip is too tight to do this, the knee will rotate too much
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At the same time, this action requires fixation of the sacroiliac joint
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Breathing: for body shape, center of gravity and breathing, this movement is the most “compact” of all single leg balance movements
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The twisting caused by the tight pressure of the arm on the chest and hip flexion, together with the slight forward flexion of the spine, compresses the lower abdomen
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Posture taboo: taboo symptoms / warning: people with knee injury cannot practice
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The practice method of bird king style: 1
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Stand in mountain style, hold the hip and tighten the back
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2
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Inhale to extend the spine and keep the spine upright
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3
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Exhale to bend the hip and knees to the position of the magic chair
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4
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Move the center of gravity to the right foot, keep the pelvis stable and raise the left leg
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5
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Exhale to overlap the left thigh with the right thigh (Note: tighten the thigh root) 6 Push the left foot back on the back of the right lower leg to make the left leg tibia close to the right lower leg (the big toe of the left foot can just hook the inner side of the right ankle, and the left leg should be completely wrapped around the right leg)
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If it is difficult to wrap, you can point the left foot to pay attention: at the moment, keep stable, focus on the right leg, do leg practice for the first time, and keep 5 ~ 10 breaths for the second time: ibid
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1
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Inhale, Raise your arms up and parallel to the floor, palm down 2
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Exhale, right arm up and left arm down, (Practice on the opposite side, left leg up and right arm up, and vice versa) surround the root of the big arm, and put your elbows up and down (right elbow in front of the left upper arm) 3
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Inhale, raise your elbow, and erect your forearm
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At this time, the left forearm wraps around the right forearm, left hand to the left, right hand to the right, palm opposite Push each other, keep your wrists straight (if you have pressure, you can choose to face the back of your hand, or the tight forearms of boys can be close to each other) and completely wrap your left arm around your right arm; Keep breathing for 5 ~ 10 groups, untie your arms, legs and restore mountain pose
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Key points: 1
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Sink your shoulders and stay away from your ears; 2
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Keep the ankle, knee, elbow and jaw in line; 3
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Keep your balance by staring a little ahead; 4
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Keep the hips as straight as possible, parallel to the sciatic bones; Let’s look at some auxiliary exercises of bird king style
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The bird King pose on the chair can help us better stabilize the lower body
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The simple bird King pose is suitable for men with stiff body
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Note: the forearms must push each other
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King Kong sitting bird King pose is also an arm only exercise
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King Kong sitting can promote digestion and help lose weight, Corrected leg supine bird King pose this practice beginner can lie flat on the ground
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If you want to strengthen the core, you can exhale and roll your belly as shown in the figure
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The practice method is the same as the Yoga shell pose.
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