Heroic style can relieve the tension of shoulder, hip and spine muscles. & ltSpan style=" 1 Start from 【 Stand with your legs open 】, with your hands akimbo, your legs open, your feet parallel, and your fingertips pointing forward. Turn your right foot 90 degrees, align the center of your knee with the second or third toe, turn your left foot 45 degrees, straighten your legs, keep your hip neutral and not inclined, and extend your spine and sides up and down.
Inhale, hold your arms high above your head in parallel, with your chest wide and your shoulder blades sinking, so as to avoid straining levator scapulae and pectoralis minor by shrugging or pinching your shoulders.
Exhale, fix your feet, twist your body 90 degrees clockwise, contract your abdomen to make your spine extend along the central axis of your body, bend your right knee at a right angle, make your right calf perpendicular to the ground, and keep your knee right above your ankle. Start your right hip flexor and left hip extensor, lengthen your left leg and heel down.
Straighten shoulders and pelvis to prevent overstretching of thoracic vertebrae or lumbar lordosis. The chest is directly above the hip, and the head, chest and pelvis are in the same vertical plane.
If it doesn't cause neck discomfort, look up at your hands, but avoid turning around and breaking your neck. Stay, breathe naturally, and when you leave the action, perform the above steps in reverse until you return to 【 Stand with your legs open 】, then change sides to practice and stay for a long time.
Benefits? Relieve muscle tension in shoulder, hip and spine? Enlarge the chest, optimize the breathing quality, and remove waste toxins from the body? Strengthen ankles, knees, shoulders and beautify the lines on the back of hips and legs? Contraindications improve kidney, liver, digestion and circulation functions? People with high blood pressure, heart disease, knee injury and diarrhea are not suitable for this sport.
It is important to note that in lunge, the muscles of hips and legs must be properly started to avoid knee overload. When performing hero series and lunges, many people, especially female students with good spinal flexibility, tend to lean forward and put too much pressure on the lumbar spine. Practitioners should contract the core to keep the spine in a healthy position.
Hero II can stretch hip joint and inner thigh, improve circulation of lower limbs, strengthen muscles of hip and leg, activate abdominal and pelvic organs, and strengthen the functions of digestive system and reproductive system.
1 Stand with your legs open, your hands akimbo, your legs open, your feet parallel, and your fingertips pointing forward. Hands akimbo, inhale, raise your arms horizontally to shoulder height and parallel to the floor, shoulder blades sink, cervical vertebrae extend, and chest is wide, but avoid overstretching of thoracic vertebrae or lumbar lordosis, properly start core muscles to keep pelvis neutral, and give your body weight evenly to your legs.
Stand firm on your left leg, palm down on your left hand, turn your right foot 90 degrees, align the center of your knee with the second or third toe, keep your hips neutral and not inclined, and extend your spine and sides.
2 Exhale, the right knee is bent at a right angle, the right calf is perpendicular to the ground, and the knee is directly above the ankle. Start the legs and hips, reduce the load on the front legs and knees, and stabilize the rear legs. The left leg is straight and the outer edge of the sole is pressed down. Look at your right hand, stop and take a deep breath. When unlocking, inhale, straighten your right leg and return to the initial action; Then repeat the same exercise on different sides. After the end, resume standing posture, legs straight, big toes, heels and knees close together, feet firmly attached to the ground. Put your weight evenly on your legs and relax.
Benefits? Have all the benefits of "hero first style"? Strengthen cardiopulmonary function, digestive system and metabolism? Maintenance of pelvis, uterus, prostate and reproductive system; Relieve physical pain, menopausal discomfort, hernia? Prevent disc herniation? If pregnant women practice correctly and regularly, will it help to give birth to a baby? People with high blood pressure, heart disease, knee injury and diarrhea are not suitable for this sport.
Acupoints relax the muscles of the face, shoulders and neck, while breathing easily and regularly.
The action of hero sitting and turning is literally translated as "side heroic posture", that is, hero sitting and turning. This basic sitting posture twists, gently softening the spine and softening the surrounding tissues, which is very suitable for warm-up.
1 Bend the right knee backward, with the heel close to the right hip and the sole facing upward. Under the premise of not compressing the knee joint, make the right thigh and calf stick together, and then bend the left knee in the same way. Sit your hips on the floor in the middle of your ankles, without pressing your ankles, and stick your ischium down. The spine extends upward, the pelvis is neutral and the chest is wide, but the ribs are prevented from protruding. (If you can't keep your spine elongated, or your knees and back are uncomfortable, you can pad your hips with yoga bricks. )
② Inhale, lengthen the spine, keep the pelvis neutral, and keep the hips still; Exhale, twist the spine and body to the right, bring the left hand to the outside of the right knee, and touch the ground with the fingertip of the right hand behind the hip. Keep the ischium firmly tied, the pelvis not skewed, the shoulders relaxed at the same level, gently turn the neck clockwise and look to the right and rear. Keep moving, breathe naturally, then return to the hero sitting position, and then change sides; Put your left hand behind your hips and your right hand outside your left knee. Finally exhale and return to a spirited sitting position.
Benefits? Improve thigh muscle stiffness, varicose veins and knee arthritis? Relieve gastrointestinal discomfort such as abdominal distension and stomachache, and strengthen the digestive system? * * *, back soft taboo? Knee and ankle injuries are not suitable.
Book information ◎ The pictures and texts are taken from the book Deep Yoga: an Indian bilingual yoga book integrating anatomy, body gland arrangement and physiology published by Syaraku Culture, which guides you to feel the energy of life and challenge the limits of your body! "A book from meditation, pranayama, handprints, chakras, standing posture, lying posture, sitting posture, turning, bending and other classic methods, the average teacher has mastered the true meaning of" controlling desire, controlling mind, pranayama and strengthening body "through Indian yoga for 25 years, no matter from entry to mastery, from physical training to psychological training. ◎ The Indian yoga champion teacher personally guides all the contents of this book, and all the pictures in the book are guaranteed to be completed under the guidance of the yoga champion teacher. ◎ The pictures in the book are all demonstrated by yoga teachers and real people, and the 103 moves included in the book are all demonstrated by Indian teachers in person, so that you can see each step clearly? Please click here for book information.
Editor in chief //Oliver Wu