The common postures of Yin Yoga are 1 and ankle stretching.
Bend your knees, put your hips behind your feet, sit in a king kong sitting position, put your hands on your sides, inhale, lift your knees off the mat, spread your hands on your knees, straighten your back and look forward.
Effectively stretch the ankle and stimulate the stomach, spleen, liver and gallbladder that pass through the ankle; Flexible ankle joint, enhance the bearing capacity of ankle joint.
2. Butterfly style
Password: Bend your knees with your feet facing each other, hold your toes with your hands clasped with your fingers, inhale and exhale, lean forward and touch your toes with your forehead.
Stretch the spine and lower back, and stretch the medial ligament of the calf; Effectively stimulate adrenal gland and ovary, and also stimulate liver meridian, spleen meridian, kidney meridian and bladder meridian passing through inner leg.
3, cat tail type
Lie on the right side of the mat with your right elbow propped on the ground, adjust your body to a straight line, bend your right knee, grab your right ankle with your left hand, pull your right heel to your hip, and look at the ceiling.
Efficacy: Effectively relieve low back pain. Stretch the anterior ligament of the leg and relax the hip joint and sacrum.
4. Caterpillar style
Sit at right angles, sit on the mat, inhale, put your arms above your head at your sides, hold your arms around your ears, exhale and lean forward.
Effectively prevent back muscle stiffness. Flexible whole spine, flexible back. It is very helpful for gonads and reproductive system.
5. Hanging type
Stand on the mat, inhale, raise your arms to your ears, bend your elbows, put your hands around your elbows, exhale, and lean forward. Note: the abdomen is retracted, the back is arched, and the eyes are looking at the navel. Stay here for 3 minutes. Inhale, and your arms will drive your body to stand upright slowly. Exhale, loosen your hands, put down contraception and relax.
Gently stretch the lower back, stretch the ligament at the back of the leg, squeeze and massage the organs in the abdominal cavity, and reduce the pressure on the internal organs.
What are the postures for beginners to practice Yin Yoga? 1 and half breaststroke.
Action essentials: sit firmly on the mat, straighten the hip joint, completely relax the sinking side of the body, and naturally stretch the upward side of the body. Keep 15 to 20 breaths.
Exercise effect: This action can make hip joint pronate, become more flexible, stretch one side of the body, and make the body completely relaxed.
2. Matt Sinde lassana
Action essentials: Sit with your left knee bent, hold the ground with your right hand, inhale, stretch the spine, exhale, and twist the whole spine from the coccyx to the right and front. Keep breathing for 5 to 10 times.
Exercise effect: stretch and open the sides of the body, and enhance the toughness of the spine.
3, tripod type
Action essentials: After the spinal torsion is completed, directly open the body, push the ground with one hand, and open the front groin of the body.
Exercise effect: this is a positive action, which can open the hips and enhance the strength of the limbs. When the front side of the body is completely opened, it is also a complete release of the pressure on the front side of the body, which enhances the strength on both sides of the spine and protects the spine well.
4. Camel style
Action essentials: hero sitting posture, tiptoe landing, feet apart from knees, kneeling on the ground, inhaling, arms reaching out to both sides, exhaling, body stretching backwards, body weight on arms, and trying to bow backwards. This pose is a very rare masculine pose in Yin Yoga, which can open the shoulders and fully stretch the front side of the body.
5.dragonfly style
Action essentials: spread your legs, cling to the mat, support your elbows and keep your spine straight. You can adjust the angle of your legs according to your own situation. Keep 15-30 breaths.
Exercise effect: open the hip joint, stretch the inner leg, open the heart, relax the body and release more pressure.
What are the benefits of practicing Yin yoga? 1. It is very beneficial to the health care and rehabilitation of reproductive system and digestive system, promoting the activation and growth of system functions, and relieving and balancing various inflammations such as endocrine disorders, digestive disorders and menstrual disorders.
2. Promote qi and blood, dredge meridians, balance yin and yang, and obviously improve symptoms such as qi stagnation and blood stasis, cold hands and feet.
3, it is conducive to decompression, calming the nerves and getting rid of bad emotions.
4. Activate the energy system and release the life potential locked in the last three rounds.
What should I pay attention to when practicing Yin Yoga?
Don't use perfume. You need to take a deep breath in general practice. When taking a deep breath, if you inhale too much perfume, your body will feel uncomfortable and easily distracted.
Yin yoga practice, at least 65438+ don't eat 0 to 2 hours before class. After eating, give yourself some time to help digest. For Yang (yoga) practice, it takes longer.
It would be better if you could take a bath to make your body feel refreshed before you start practicing. Drain the jejunum and bladder. If you are tired, keep the whole exercise short and gentle.
If you stay in the sun for a long time that day, you'd better not practice any more. Long-term sunlight will make your body fail, so let it recover first. If you continue to practice yoga, your body may become weaker.