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Yoga bow practice
Bow posture is one of the common yoga postures in hatha yoga, which belongs to prone posture. This pose can strengthen the muscles of the back and eliminate the pain and stiffness caused by fatigue. Strengthen the muscles of the chest and abdomen, and relax the muscles and joints of the hips and shoulders.

The muscles of the legs, arms, throat, neck and chin are all strengthened by stretching. This posture has special benefits for women and can treat irregular menstruation and reproductive organ diseases. By massaging organs such as liver, kidney and bladder, the bow can provide them with more blood supply and improve their functions. Face-lifting exercises can regulate the endocrine system, so don't miss it.

How to practice the bow:

1. Lie on your stomach, chin on the ground, arms flat on your sides, palms up.

2. Bend your knees and ask to lift your calves as close as possible to your hips, raise your arms, stretch your hands back, and grab your feet or ankles.

3. After taking a deep breath, lean your head back as far as possible, open your shoulders, hold your chest out and arch your back. At the same time, pull your legs up with your hands and raise your knees as high as possible. Hold this position for 1-5 seconds, and then breathe normally.

4. Exhale, slowly put down your body, then let go of your feet and gradually put your legs back on the mat to relax.

Emphasize that when practicing bow, you can do what you can according to your physical condition, and rest in time when necessary.

Precautions for practicing bow:

People with goiter or hyperthyroidism should not practice bow posture. People with lumbar disc herniation are advised to consult a doctor before deciding whether to practice this pose. People with hernia, gastric ulcer or intestinal tuberculosis should not do this exercise without correct instructions.