First of all, this is a backward bending pose, stretching the front side, back side, groin and ankle of the thigh at the same time. This movement is more flexible, strength is the foundation of flexibility, and the legs should be strong.
Before entering this pose, you should do the related poses and stretch the corresponding parts. Suitable for the early stretching of this pose are warrior, crescent and dance.
There are several pairs of corresponding movements in yoga, that is, bending forward and then bending, bending sideways and twisting, being flexible in strength, and opening and closing hips. In fact, pairs of actions usually appear in pairs.
After the lark pose (swan pose), you usually do a sleeping swan pose, with your arms and body stretched forward.
Enter mode:
Basic sitting posture, straight back,
The left leg is bent, the center of the left foot is attached to the inner side of the right thigh, the right foot is opened backward, and the instep, knee and thigh are attached to the ground to keep the pelvis upright. Put your hands on your left knee and your left foot. If you can, put your hands forward. If you can, when inhaling, open your arms and exhale. Your arm will drive your upper body up and back to your limit. Open your shoulders as far as possible and relax your head naturally. Keep this posture for 20-30 seconds.
Exhale, slowly restore your body to the sitting position and practice on the opposite side.
Efficacy:
Flexible spine, active shoulder joint, stretching the front of leg, expanding chest, stimulating thyroid gland and promoting body metabolism.
Lark style is also called swan style. Sleeping Swan is based on the lark style, with the body stretching forward and down and the forehead looking for the ground. It should be noted that it cannot collapse.