Supine twist- spinal twist
Objective benefit: lumbar sacral joint relaxation, side psoas muscle relaxation, hip muscle extension.
Method: supine on the ground, bend left knee to the right side, right hand grasp right knee pull to the ground, left hand stretch and shoulder as high, turn head left. After holding for 1-2 minutes, lie flat for 1 minute, then turn to the other side and repeat.
Note: the left leg is roughly at a 90-degree Angle to the trunk, the right leg is extended, and both sides of the shoulder arms are sunk to the ground.
Variation: if it's too strong, bend both legs in the same direction; For more strength, bend your right knee toward your left hand and grab your right ankle with your left hand. Supine spine twisting has many variations in both hatha and Yin yoga. The key is to adjust the posture according to the individual body structure and state.
4. Cat & cow pose — cat & cow pose
Objective benefit: to restore spinal flexibility.
Methods: starting with quadruped support, inhale and raise your head to lower the abdomen, lower the sacrum and extend the entire front of the spine. Exhale, lower your head, arch the sacrum toward the ground, and extend more to the back of your spine. Do dynamic exercises. Repeat 5-10 times.
Note: whether inhaling or exhaling, always keep your abdomen properly tightened and your spine always extended.
Changes: starting with the head, or the coccyx, can be combined with slow breathing, extending the spine section by section, giving the spine more flexibility and stronger body and consciousness connections.
5. The forward a fold – before bending
Objective benefit: relieve fascia pressure on the back and back of the thigh.
How to: stand slightly bent, legs slightly apart, exhale, from the hips, slowly to the front of the bend. Hold it here, feel your spine grow longer when you breathe in, pull in your ribs when you breathe out, pull in your abdomen toward your spine, and stay there for 1-3 minutes.
Note: some people have tense fascia on the back and back of their legs and may only bend forward to 90 degrees. For some people, it's easy to stick your belly to your thighs — just stretch yourself.
Variation: legs can be completely together; The hands can be at the sides of the feet or in front of the feet. The hands can also cover the elbows so that the whole upper body hangs like a coat on a hanger.
Off the mat! Off the mat
Objective benefit: start the core strength of the waist and abdomen, stretch the spine and open the shoulder joint.
Method: start with quadruped support, exhale and push the pelvis back, extend the spine.
Note: this is the easiest pose for yoga club members to do wrong. It is also one of the most important basic postures in yoga. There are many key points. Beginners suggest learning from professional teachers.
Variation: bend your knees for the goal of spine extension; Use the back of your thighs as an extension target to straighten your legs and press your heels against the floor. The content contained in this asana can be spoken for 1 day.
7. Child's pose- baby's pose
Objective benefit: complete extension and relaxation from the head to the coccyx and buttocks.
Method: 4 feet support type to begin, exhale coxal sits backward on heel, natural and relaxed.
Note: keep the weight of the buttocks back down. If the buttocks can't land on the heels, place a small pillow towel or something on the underside of the thighs.
Change: the hands are put forward naturally the most relaxed, bend elbow slightly, shoulder is sunken, experience the feeling that whole body sinks toward the floor, hind back and whole spinal column extend completely.
8. Rabbit pose- rabbit pose
Objective: to extend the back of the neck and promote blood circulation in the head and neck.
Method: enter from infantile style, both hands hold heel backward, bend the head toward knee direction lets head fall to the ground naturally. Inhale and elevate the hips, hold 5-8 breaths here, or longer, exhale back into baby pose.
Note: based on the difference in body proportion, the head should land on the ground naturally and comfortably, without touching the knee.
Variation: the hands can be placed forward on either side of the head, giving more support to the head and neck and reducing the stretch at the back of the neck.
9. Go through the needle
Objective benefit: lower back relaxation, lateral shoulder extension, lateral neck extension.
How to do it: start with four-foot support, keep your hips right above your knees and your thighs perpendicular to the ground, exhale and push your hands forward until the top of your head falls to the ground. Hold one breath. When the next exhale, stretch your right arm through your left armpit. Hold for about 2 minutes and repeat with a side switch.
Note: tighten waist and abdomen appropriately to maintain spine extension.
Variation: the right side of the head can land on a soft yoga block or pillow.
10 pigeon pose- the sign of a pigeon
Objective benefit: hip muscle stretch, especially piriformis stretch, relieves sciatica.
Method: enter from the downward dog position, support the floor with both hands, exhale, bend left knee forward, rotate left thigh outward, right leg with extension down naturally, hip on the ground; Breathe in, support the floor with both hands, and raise your head to straighten your spine. Hold for about 2 minutes, return to the downward dog for 3-5 breaths, then switch sides and repeat.
Note: this is also a wrong high-incidence pose. Keep your knees natural to avoid knee pain. The hip drops naturally to avoid pain from hip compression.
Variation: may lie prone into the sleeping swan position. Beginners to keep the body comfortable and safe, under the guidance of professional teachers, then to increase the range of asana activity.
11. Happy baby- happy baby
Objective benefit: to relax the lower back, buttocks and the back of the thighs and increase the range of motion of the hip joint.
Method: supine bend one's knees toward the chest, both hands grasp soles of feet outside, let ham press close to the body, ham crus shows 90 degrees. Hold for 2-3 minutes, then exhale and lie flat on your back to relax.
Note: this is a more Yin yoga pose. The range of motion of the hip joint affects the Angle between the legs and the position of the thighs. Find your comfortable position and park here.
Change: both hands can grasp ankle, ham, or cover with yoga rope, towel on foot, feel the stretch of lower back and massage can.
12. Legs up the wall- stand up against the wall
Objective: to promote the blood circulation in the legs, relieve the pressure in the legs, and release the tension of the nervous system.
Method: I believe you can see the picture.
Note: the closer the butt is to the wall, the harder it is.
Change: before going to bed, do it in bed, against the wall for about 3 minutes, then rest.
The above asana is a basic set of asanas, most people can safely practice, due to individual differences, still need to be careful, if there is any pain during the practice, immediately exit asana. For severe pain, it is recommended to seek the help of a physical therapist or a yoga teacher to develop a personalized program of exercises to seek changes in breathing, body posture, movement combination, daily life and other aspects.
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