What are the practice techniques of yoga lotus pose?

Hold your breath and try to make it as slow and long as possible. As you exhale, bend your legs, fold them in front of your body, release your hips, and stretch your back further. The shoulders are open and the elbows are adducted to help the body maintain balance.

Hold for about 5-8 breaths to slowly restore your body. To practice this asana, the most important point of support is the head, and the most injury-prone part is the neck. The lotus inverted pose has a small and large waist and abdomen strength, and when practicing, the shoulders are evenly forced, and the elbows help the shoulders and necks to maintain balance.

Throughout the asana, try to keep your back straight and move slowly to stretch your body and avoid injury.

The most common problem in seated asana is the curvature of the spine, and the practice of lotus should also pay attention to this problem. Therefore, the practice should start with the half lotus flower, if you exceed your own limit to pursue the effect of the full lotus pose, it will cause poor blood circulation in the legs, and may also hurt the hip and knee joints. If you find it difficult to sit cross-legged, you can adopt the semi-lotus pose, which is the movement shown in step 1, with only one leg resting on top of the other thigh.

When practicing the Half Lotus Seat, the feet should be practiced alternately to avoid causing poor blood circulation in one side of the legs, whether it is a Half Lotus or a full Lotus seat, you should consciously straighten your back, feel the spine upright and straight, and your shoulders relaxed and flat.

In the lotus position, sit cross-legged on the mat, inhale, keep your spine straight upward, and land your hands on the mat at the back of your hips, with your fingers together and straight forward. The upper body is slightly leaned back, the weight of the upper body falls on the palms of the hands, the ischium is adducted, and the knees are close to the ground. Exhale, bend your elbows, and drop your upper back to the ground section by section.

Exhale again, support your elbows on the ground, support your lower back with both hands, push your abdomen and back hard, lift your body upwards, push your legs as far back as you can towards the back of your head, and push your chin to your collarbone or sternum.

Bend your right leg with the tip of your toes touching the ground and your knee touching the ground. Bend your left leg and land on the bottom of your left leg and place your left foot on the top of your right thigh. Turn to your upper body, place your right hand on the outside of your left thigh, and grab your left foot from behind your back.

This is done, breathing smoothly and the spine stretches upwards. In this way, the hip joint can be opened well, which can help the circulation of qi and blood in the pelvic area, and help warm and nourish the internal organs. It is also possible to stretch the side waist.

If you're a beginner, don't go for too many difficult moves. In a flat position, take a big step forward with your right leg, place it between your hands, and tap your fingertips on the ground. Push your back leg straight and hit the ground with your instep.

Straighten your hips, don't crooked. Place your left hand on the left side of your body and hold your head with your right hand to stretch your ribcage diagonally backwards. Crescent pose stretches the hip flexors, and the front leg.

It can also strengthen the legs, which is a good asana!

The basic movements of yoga are divided into standing three-dimensional pose, sitting and standing pose, supine pose, kneeling pose, handstand and so on. There are mainly mountain standing, standing forward curve, crescent pose, inclined board support, four columns, plank support, upper dog pose, lower dog pose, standing soldier one style, standing soldier two style, standing soldier three style, triangle style, sitting angle style, sitting forward curve, word horse, King Kong sitting, cat style stretching, shoulder handstand, head handstand, half head handstand, horse face pose, butterfly pose, half boat pose, boat pose, locust pose, wall squat, triangular twist, etc.

In addition to stretching and warming up fully, some asanas need to be practiced step by step, and they cannot be practiced without a certain foundation, and if there are physical problems, it is also necessary to consult relevant professionals to see if they are suitable for practice. The first thing to be introduced is the one-legged forward spinal flexion extension. Single-leg forward spinal flexion and extension can be divided into single-leg forward flexion and spinal forward flexion extension.

Compared with the former, for beginners, it may be easier to follow the latter way, when we can become proficient in the one-leg forward bend and the forward spinal extension, we can combine the two, then let's start the practice of the single-leg forward spinal forward flexion and extension.

If you have a foundation in yoga, then you will be a little less difficult to do this movement, but if you are friends who are new to yoga, then this difficulty will be very large. Therefore, it is best to complete this movement after exercising yoga for a period of time. This action can mainly help us stretch our back, relieve the pressure on our back caused by long-term sitting, and also improve the habit of long-term hunchback.

Stretch your back leg as straight as you can, with the front leg bent at about 90 degrees.

Yoga poses can basically be divided into five categories: forward bending, leaning back, twisting, sidebending, and handstand. Forward flexion, such as: standing forward bending, double leg back extension, single leg back extension, peak pose, big bow pose, downward dog pose, side angle pose, cannonball pose, etc.; Leaning back such as:

Standing back, fish pose, upper dog pose, bridge pose, bow pose, camel pose, locust pose, etc.

I started yoga to get in shape. I look relatively thin overall, 163,96 pounds naked, many people say I'm too thin, but a certain part of my body is still very fat, such as a waist circumference of 72, a little trapezius muscle in the shoulders, it will look a little round. The original purpose was to get in shape, but I really liked it after taking a class, and at the same time, I realized that yoga shaping is only a small part of yoga.

Many people who have not practiced yoga feel that yoga can't be **, when I practiced yoga called a colleague to join me, she didn't, she said she wanted to **, wait to lose it and then shape it, this is really a big misunderstanding, yoga can not only **, but also you can lose which part you want to lose. And practicing yoga will not make you look thin and thin, nor is it muscular beauty, but a kind of strength beauty, the body will be very well-proportioned, and the flesh will be relatively tight. There is a girl in the yoga class, 167, 120, who has lost 12 centimeters in waist circumference after two months of practice, and she doesn't look fat, because the flesh is tight, and she looks good.

So as long as you keep practicing and give professional guidance, ** is for sure.

The effect of yoga is undoubted, not only can relieve physical discomfort, but also activate the internal organs and circulatory functions, discharge the body's metabolic wastes, and let the body and mind get **. However, many urban white-collar workers do not have the time to learn yoga specifically, so you might as well follow the Japanese fitness experts to learn the 3 most effective yoga movements, and try them simply, which will definitely play a role in relaxing & stressing the link.

The explanation of the Lotus Sitting Asana is as follows:

The lotus sitting is one of the more basic yoga asanas, which can not only open the meridians and blood vessels of the legs, but also calm people and increase the flexibility of the body.

However, if you force your legs to sit cross-legged into a lotus flower, that is one of the dangerous things in yoga practice. In fact, there are countless knee injuries caused by this among yoga practitioners every year.

How to practice hail and practice lotus sitting:

1. Sit on the mat with your legs stretched straight forward.

2. Bend your right knee, grab your right foot with your hand and place it near the base of your left thigh, and keep the instep close to your thigh.

3. Bend your left leg again, grab your left foot with your hand and place it at the base of your right thigh. The soles of the feet flip upwards.

4. From the bottom of the body to the neck, the spine should always be kept straight. The arms can be extended outwards with both hands on each knee and the index finger and thumb touching. Breathe deeply and slowly, don't hold your breath.

5. Release your legs, relax your legs, and then swap your upper and lower legs for the same amount of time.

Benefits of Lotus Sitting:

Benefits of Lotus Sitting From the physical level, this posture can stiffen the knee and ankle joints, promote blood circulation in the waist and abdomen, and benefit the spine and abdominal organs.

The lotus sitting pose is especially beneficial for women, for women in their 30s, the fragility of the pelvis and the deterioration of the pelvic organs are becoming more and more obvious, and through the practice of the lotus pose, the hips can be activated and the pelvis can be nourished.

In addition, when performing sitting exercises, you must straighten your back, extend your spine upwards, and expand your shoulders backwards, which is conducive to extending and massaging the spine, flexible shoulders, and opening the chest cavity to beautify the chest shape.

Note: Double discs are not recommended during menstruation and for pregnant women.

1. Sit in a mountain position, bend your right leg with both hands, and place your right foot on top of your left thigh near the groin, with your toes beyond the outside of your thigh.

2. Bend the left leg with both hands, put the left foot on the right thigh close to the groin, cross the calves on both sides, touch the pelvis with the outside of the heel, and breathe 1-2 times.

3. Stretch the spine and expand the chest.

4. Stretch your arms, place the outside of your wrists at your knees, your fingers in a smart mudra or cross each other, touch your thumbs, put them on your feet, breathe normally, and hold for 30-60 seconds.

5. Exercise again with the opposite square, keep the same time, release your legs, and return to the sitting position.

Lotus Pose awakens energy. This pose is purported to increase lumbar circulation, nourish and tone abdominal organs, strengthen the ankles and legs, and increase flexibility in the hips.

But anyone who practices the Lotus Sit can tell you that the benefits of the Lotus Sit are more than just relaxing the buttocks. The Lotus Sit is unique in that it is both a basic movement and a highly expansive pose.

In other words, Lotus Pose has great potential to awaken the energy of the kundalini at the base of the spine and allow that energy to move up into the chakra system. You can do this by activating the locks located in the chin, abdomen, and pelvic floor.

Let you have a good body shape, let you calm down, make you more stable, more confident, the body will also be relaxed, can exercise people's concentration. Start by finding a flat place, then sit cross-legged, keep your chest up and your head up, and take a deep breath with your eyes closed.

1. Overview of double-disc exercises

The double disc is called the kneeling sitting in Buddhism and the full lotus sitting in yoga. The single disc is called semi-prostrate sitting in Buddhism and semi-lotus sitting in yoga.

There are two types of discs that can be divided into two types according to the left leg on top or the right leg on top of the double disc, usually with the right leg on top of the double disc for meditation exercises.

Whether you can sit cross-legged depends on the flexibility of the ankle, knee and hip joints. The flexibility of these three joints can be increased through the practice of three postures and two strokes, and the ligaments can be lengthened, so as to achieve double discs.

2. Three types and two moves are practiced into a double plate

The three postures are in yoga: thunder and lightning sitting (opening the ankle joint), beam angle pose (opening the knee joint and hip joint), and single disc sitting (comprehensive enhancement three.

flexibility of the joints).

Thunder and lightning sit is kneeling. Thunderbolt Seated Pressure: In a thunderbolt sitting position, the hip flex brigade is used to apply rhythmic pressure to the ankle and stretch the ankle ligaments.

Thunderbolt static consumption is to keep thunderbolt kneeling for ten minutes.

Beam angle vibration pressure: sit in the beam angle position, shake the knee joint, apply pressure to the hip joint, and perform 100 times; Beam angle static consumption: on the basis of the beam angle type.

Lean forward with your upper body on the ground and stay still in the extreme position, putting pressure on your hip joints.

Three or five minutes.

After two or three weeks to a month ago, you should be able to basically play a single disc, but at this time, you can only barely put one foot on the root of the thigh of the other leg, and the corresponding knee joint will be cocked and cannot be placed flat on the ground.

The two moves are methods to open the ligaments on the basis of three postures, one is vibration pressure, which refers to the rhythmic pressure on the ligaments on the basis of maintaining a certain posture, such as rhythmic leg pressing; The second is static attrition, that is, when the ligament of a certain posture is stretched maximum, keep the posture still for a period of time, such as a stationary longitudinal splitting action. The exercises of vibration pressure and static consumption are carried out with a single disc of the left and right feet respectively.

Single-disc vibration pressure: On the basis of the posture of a single disk, shake the knee joint of the leg on the upper plate, and at the same time cooperate with the pressure of the hand to exert pressure on the three joints of the ankle, knee and hip, stretch the ligaments, and bury the stool 100 times.

Single disc static consumption: sit on a cushion of about ten centimeters, to their own comfort, on the basis of a single disc, keep still, at this time you can practice the mind of entering and exiting the breath or the four protection karma, at the beginning can only do three or five minutes, the ankle joint is unbearable, through gradual practice to extend the time, so that the left and right legs can be a single disc static consumption to about half an hour, you can double disc.

If it is the first time to contact yoga, it is recommended to go to a professional yoga studio to practice in order to effectively avoid injury, and at the same time avoid detours If you want to practice lotus sitting, it is recommended to start with half lotus knee exercises. Flexibility of knee joints and ankles Half lotus knee exercises focus on these parts Before the exercise, you can warm up with knee exercises and ankle rotation exercises During the whole movement practice, cooperate with the rhythm of breathing to complete "Generally with gentle and slow yoga abdominal breathing" At the same time, visualize the relaxation of the body can be more conducive to promoting the flexibility of the body Remember that during the exercise, you only need to gently stretch your body at the extreme edge of your body to avoid excessive force and cause injury to the body.

If the lower back is still unable to straighten up or feels strained to complete the sitting posture due to the slight tightening of the abdomen, it is recommended to put a small cushion or a moderate blanket under the buttocks during the sitting position, "not too high", or through the exercise of the lower back to make this part stronger.

Through the completion of your own study plan, I believe that soon your mastery of yoga asanas will improve day by day, and it should be noted that the study plan must follow the principle of step-by-step, and you cannot rush it.

Finally, I wish you to feel the peace and happiness of the mind and have a healthy body in the world of yoga.