Yoga advocates breathing with the whole lung, inhaling enough cosmic energy through the lung to supply the body, promoting blood circulation in the heart, and sending energy to all parts of the body through blood flow. So, here are the yoga postures and breathing methods I have compiled for you. Welcome to read and browse.
Yoga sitting posture
Simple sitting posture
It is a relatively simple yoga sitting posture and a relatively comfortable sitting posture. First, sit on the mat, straighten your feet forward, bend your right foot backward and put it on the heel side of your left thigh, and then bend your left calf under your right thigh. Your hand can be placed on your knee with a smart handprint, while keeping your head, neck and trunk in a straight line. Stretch your spine upward, keep your shoulders and arms relaxed and breathe smoothly. Simple sitting posture is beneficial to joints such as thighs and ankles.
Half lotus constellation
Sit on the mat, straighten your legs together, bend your left calf, and put your left heel on the heel of your right leg; Bend the right knee, let the right leg retract, put it above the left leg, and rotate the hips outward so that the knee can stick to the ground as much as possible. When praying, you can leave your handprint of wisdom on your knees or on your chest, so that you can exchange your feet and get the same exercise for your legs.
Lotus constellation
The double lotus pose is a relatively difficult pose in sitting practice, and it is also an important basic pose. Sit on the mat, straighten your legs forward together, then bend your right calf and buttocks outward, put your right foot on your left thigh, with the soles of your feet facing up, then bend your left calf backward and put your left foot on your right thigh. Your feet are facing up. During the practice, you should keep your shoulders straight, your jaw slightly adducted, and your hands can use dexterous handprints or prayers to keep breathing evenly.
King kong sit
King kong sit is a kneeling posture of yoga, also called Tathagata sitting. Put your legs together, kneel on the mat, sit your hips between your legs, put your hands on the front of your thighs or put them on your chest in prayer, keep your back straight and upward, and keep your instep on the ground. If you hurt your knee or ankle, don't sit like this. King kong sit is good for flexible toes, ankles and knees.
Hero seat
Also called lightning sitting. Kneel with your legs together on the mat, then separate your calves to a position slightly larger than one shoulder width, put your knees together, and then sit your hips on the ground between your legs, with your feet straight and your hands on your thighs. Keep your back straight, relax your shoulders and breathe evenly. If beginners feel uncomfortable with their knees, don't use force, or add a mat or yoga brick under their hips to relieve the pressure on their knees.
Perfect sitting posture
Perfect sitting posture is a common sitting posture in yoga and is usually regarded as the most important posture by yoga practitioners. This posture helps to clear the meridians.
Sit on the ground with your feet together, with your left calf bent, your heel pressed against your perineum, and then your right calf bent backward, with your right foot placed on your left ankle first, and then your right heel pressed against your pubic bone. Place the floor of your right foot between your left thigh and calf, put your hands on your knees or your chest when you pray, keep your back upright, relax your shoulders, breathe smoothly, and practice with your legs crossed. It helps to calm nerves and is a very good sitting posture for meditation practice.
Yoga practice method
1. Breathing method
The basis of practicing yoga while breathing requires the cooperation of yoga breathing in the whole practice process. Yoga breathing is a natural and complete breathing, and correct breathing can bring benefits to body and mind. When you start practicing fitness yoga, the key point is to master yoga breathing. Pay attention to the movement of the chest diaphragm. With the deepening of inhalation, the abdomen bulges slowly. When practicing, the pace should not be too fast, but slow. At the same time, pay attention to the changes of chest organs when exhaling, and the rhythm should be slow.
(1) Abdominal breathing
Lie on your back or straight back with one hand on your abdomen. When inhaling, inhale air directly into the abdomen. If this inhalation is done correctly, the hand will be lifted by the abdomen. The deeper you inhale, the higher you rise. As the abdomen expands, the diaphragm will drop. When breathing, the abdomen will contract inward toward the spine. Try to contract the abdomen and exhale all the air from the lungs. At this time, the diaphragm rises upward.
(2) Chest breathing
Sit on your back or straight back, take a deep breath, but don't let your abdomen expand, and suck air directly into the chest area. When breathing in the chest, the abdomen should be kept flat when the chest area is enlarged. The deeper the inhalation, the more the abdomen contracts inward toward the spine. The ribs expand outward and upward when inhaling, and downward and inward when exhaling.
(3) Breathe completely (Yoga)
This breathing method is completed by combining the above two breathing methods. When practicing complete breathing, inhale gently, first to the abdominal area, and then start the lower part of the chest area when the abdomen bulges. Then, fill the upper half of the chest. Try to fill your chest with air and expand it to the maximum-at this time, your shoulders will rise slightly and your chest will expand. In this case, the abdomen is tightened inward. Then, exhale in the opposite order: first relax the chest, then relax the abdomen, and end the exhalation by contracting the abdominal muscles. Then, inhale slowly, fill your abdomen first, and so on.
(4) Breathe through your mouth.
Inhale in one breath, press your thumb to both sides of your nose, fill your mouth with air, raise your head, hold your breath, lower your head and stop. Raise your head, loosen your thumb and exhale through your nostrils. Breathing can enhance vital capacity, concentrate and stimulate the nervous system. It has many forms, such as standing, sitting, standing on the ground (supine) and bending forward, leaning backward, bending sideways and leaning.
2. Posture method
On the basis of mastering breathing, learn to master various postures of yoga. In the initial stage of learning, you can learn less movements to practice, you don't have to force the movements in place, you just need to do your best to fully stretch your body. If you encounter an action that makes you particularly uncomfortable, you can skip it appropriately. After a period of practice, you will feel different.
3. Comprehensive practical methods
After learning several postures, you can choose 5 to 6 movements you like to practice, and learn 1 2 new movements at the same time, step by step and gradually deepen. At the same time, pay attention to the combination of yoga breathing to fully experience and understand yoga practice.
4. Music practice methods
When the breathing and posture of yoga can be well combined, you can practice with the rhythm of music. The choice of music should be based on light music, such as the sound of waves, the sound of birds singing and the sound of the wind blowing leaves. It brings a relaxed, pleasant and comfortable feeling to people. This can improve the interest of practitioners, and also make the spirit more peaceful and the mood more peaceful.
5. Active practice method
With the practice of yoga posture, practitioners should learn to choose appropriate yoga moves and methods according to their physical conditions. Pay attention to the comprehensiveness of exercise when choosing, so that the body can be stretched and stretched in all directions. For example, the following set of actions is made according to the life and physical condition of mental workers (suitable for students, teachers, writers, accountants, administrators, etc. ): (1) side plough method; (2) Under-shoulder method; (3) wheeled; (4) Fitness yoga rest.
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