Mimi's Quotations: Crane Zen is the most classic posture to practice balance in yoga. If we want to have a stronger sense of balance, we can't avoid practicing this pose. Is your crane Zen really good? Let's test it!
There are not many movements, but they are fine and nonstandard, and no matter how much they are done, they will not have much effect. Yoga crane meditation, as a classic posture to practice balance, occupies a very important position in yoga. It can be said that there is no crane meditation and no support. So, is your crane Zen style really as standard as you think? Is the finger pressing posture correct? Is the serratus scapulae powerful? These are all questions that need to be considered in practicing the standard crane Zen style.
Generally speaking, the crane-Zen gesture is the foundation, and the standard crane-Zen gesture, with the help of the palm root, can stimulate the strength of the forearm, bend the fingers, and better fix the position and keep the figure. If the posture is not standard enough, it is easy to lean forward when doing crane Zen posture. Secondly, the back is also a focus of the crane Zen style. The strength of the serratus muscle of the back scapula is very important. Without the strength of the serratus anterior muscle, the scapula will not stick to the chest, and the back will easily tilt up, which will affect the body shape. Such training will not only have no effect, but also have side effects.
Of course, we should not be discouraged by the difficulty of practicing crane Zen. We can still break through it by breaking down its movements and strengthening the training of various key points with simple basic movements. You can practice adduction and abduction of scapula, improve arm strength, strengthen flexibility and balance of the body, and tighten the core of the body by doing the following flat support and dog movement. There are too many benefits.
Yoga crane meditation is not a simple action. Mastering the following five basic poses can get twice the result with half the effort!
Flat support: press your hands to the ground, tighten your core, straighten your body, lift your hips and straighten your legs to ensure that your shoulders, hips and legs are in a straight line, which is a great test for your arm strength. Movement duration 10- 15 seconds. If you can't insist at first, you can rest for a few minutes.
Swing variant: arms straight, palms on the ground, legs bent, only toes on the ground, upper body pressed down, buttocks pressed down, body core tightened, back slightly arched, head tilted forward, chest touching thigh root, head slightly lowered, knees tilted forward, action lasting 15-20 seconds.
Semi-boat style: sit on the ground, lift your legs together, keep your calves parallel to the ground, keep your toes up, keep your arms close to your sides, stretch your hands forward, push your waist hard, lean back slightly, and stretch your spine. The whole body form is V-shaped, keeping the body in good condition, and taking 3-5 breaths.
Crane Zen style: erect a yoga brick, bend your arms to support your body, point your forehead on the yoga brick, inhale, bend your knees, retract your knees to the inside of your body, tighten the core, touch your arms with your knees, and straighten your toes up and back. Action duration 10- 15 seconds.
Standard crane meditation: straighten your arms, bend your fingers, press the ground, bend your knees, tighten your core, put your knees on your elbows, tilt your arms forward, straighten your toes, straighten your toes up, and keep your thighs close to your chest, making it difficult to move. Pay attention to exercise your arms to prevent your body from leaning forward too much.
Precautions:
1. The difficulty of action depends on your own specific situation, just do what you can.
2. If there is wrist pain, adjust the action in time to make the scapula exert force and relieve hand pain.
Crane meditation is an intermediate and advanced movement in yoga pose. If it is done well, it will be of great help to our next asana practice. Of course, the premise is to improve the sense of balance, which is a challenge and difficult for beginners. Friends you like should step up their practice.