This paper introduces the usage of yoga brick shoulder opening. Yoga brick is an auxiliary tool used in practicing yoga, which can help beginners adjust their posture and help the body achieve some movements. Next, let's learn about the usage of yoga brick shoulder opening.
Introduction to the use of yoga brick shoulder opening 1 supine chest opening
Lie prone on the mat, open your right hand side, bend your right elbow 90 degrees, keep your fingertips forward, keep your elbows and shoulders in a straight line, and keep your arms still. Put your left hand on the left side of your body, hold your palm on the ground, help your left body lift off the ground, turn your left body backwards and upwards, and bend your knees to the left. If you want to feel more stretched, you can put your left hand on your lower back. Hold this position and breathe five times.
Down dog variety
Put the four-legged bench on the cushion surface, adjust your hips directly above your knees, and keep your lower limbs still. Move your hands slowly forward until your arms support the ground and your forehead is on the mat. Pay attention to keep your back straight in this pose, but in shoulder opening exercise, it is suggested that your abdomen be lowered to make your spine curve. If your lower back starts to ache, it means that you have overstretched and adjusted to a comfortable position. If you want to get a better stretching effect, you can also put a yoga brick under your elbow and combine it with your palm.
First needle puncture type
First of all, let's do a four-legged bench style, with wrists aligned with shoulders and knees aligned with hips. Inhale, raise your right arm and hold it high, with your fingertips pointing to the ceiling. Exhale, bend your left elbow and palm to support the ground, and extend your right hand to the left through your left armpit. Let your right shoulder land and face to the left. Right hand straight, palm up. Take five deep breaths here.
Down dog style
A bench type with four legs on the surface of the mat. Hands and feet are shoulder width apart, hands are directly below shoulders, and knees are directly below hips. Exhale, step down on the heel, push back the hip, push the ischium to the highest point, and the body is inverted "V". Note that in this pose, the heel is pressed down hard, the knee is straightened, the thigh muscles are tightened, the heel and knee socket are in a straight line with the hip ischium, both hands push the ground with the forefinger and middle finger roots, the arm and trunk are in a straight line with the ischium, and the arm rotates outward from the armpit to relax the shoulder and neck, and the head and spine are in a straight line.
Introduction to the use of yoga brick shoulder opening II. Twelve yoga moves of fitness yoga
1, pigeon king style
The left leg curls backward to the root of the thigh, the right leg points to the back of the body, then the calf is retracted, and the hands are buckled on the top of the head, then the body bends to the right and the arms are close to the right foot.
Turning your face to the left can fully stretch the left side of your waist and reduce fat.
2. Dog stretching
Arch your body into an inverted "V" shape, straighten your hands in front of your body, put your fingers forward and press your shoulders down; Straighten your legs and press your heels to the ground.
This action distributes the weight of the body evenly on the hands and feet, reduces the pressure on the spine, and increases the strength of the thigh and calf muscles and the elasticity of the shoulders.
3. Eagle style
Keep the posture of the bird king (trick 12), then slowly open your arms, and stretch your big arms back as far as possible, but keep your elbows slightly bent and your fingers forcibly straightened, just like the wings of an eagle.
4. Spider style
Sit with your legs open, lean forward, put your hands under your thighs, turn around and cross your back. Chin, shoulders, heels and hips touch the ground at four o'clock.
Can fully exercise the flexibility and flexibility of the arm, but also help to relax the back.
5. Locust type
Abdomen down, lying flat on the ground; Lift your hips, put your hands under your legs and straighten your arms; Take chin, chest and abdomen as fulcrums, lift your legs upward when inhaling and slowly lower them when exhaling. Legs cocked up like locusts.
Twelve yoga moves of fitness yoga
6. Turtle style
Open your knees, sit up straight, and curl your calves back to the root of your thighs; The upper body leans forward, the palms are open, and the cervical spine is driven when inhaling, and the chin is raised. When exhaling, the chin is close to the chest, and the focus of exercise is on the neck.
Turtle posture mainly exercises the flexibility of cervical spine, which is of great help to shape neck lines and eliminate double chin.
7. Tiger style
Put your hands and knees on the ground. When inhaling, the spine is concave. Lift your legs so that they are straight at the back of your body, and raise your head and raise your chin. When exhaling, your legs are curled back, your back is arched, and your head is close to your knees.
This action can not only make the spine more flexible, but also effectively shape the lines of hips and back.
8. cobra pose
This action is mainly to stretch the front side and neck of the body, so stretch the body as far as possible, straighten your legs, tilt your head back and tend to be close to your hips.
Cobra pose can strengthen the arms and remove wrinkles on the neck.
9. Butterfly style
This sitting posture requires the palms of your feet to touch together, and then the heel is retracted to the root of your thigh. Put your hands on your knees, then give some assistance and press your knees down.
This posture can open the pelvis and enhance the flexibility of the hip joint; Relieve the pressure on legs, knees and ankles, and eliminate leg swelling.
10, beef noodle style
Cross your legs in front of your body so that your thighs touch each other; Sit between your heels, with your feet as close to your hips as possible and your back vertical; Raise your right hand and bend down from your shoulder. Turn your left hand back and meet your right hand. Fasten and keep breathing for 8 times.
The ox face can open the shoulder joint while expanding the chest, making the arm more flexible and enhancing the flexibility of the knee.
1 1, lion style
Keep the lotus sitting position, then lean forward and bear the weight of your body with your arms; When inhaling, the chin is raised and the back sinks; When exhaling, open your mouth, spit out your tongue, open your eyes, fully expand your facial muscles and roar like a lion.
This action is not very elegant, but it is very effective for facial maintenance. It can eliminate obvious wrinkles on the face, make the skin more elastic and energetic, and also play the role of face-lifting.
12, bird king style
This is a difficult balance posture. The knee is slightly bent, the right leg crosses in front of the left leg, and then the right foot is hooked under the left leg and calf; Raise your arm to shoulder height, bend your elbow, let your forearm and palm extend upward and cross, wrap your right arm around your left arm, and put your palms together, then keep your eyes level and lean forward and close to your legs.