After some hard thinking, Paul eliminated too many "masculine" elements in yoga, took feminine as the main theme, balanced the symmetry of yin and yang, and greatly reduced the difficulty of movements, thus creating a new school of feminine yoga.
The 25 basic poses of Yin Yoga:
1. Half butterfly style
Password: Sit at right angles, bend your left knee, press your left heel against Yin Hui point, spread your right foot to the right, put your hands forward, inhale, look up, exhale, lean forward and look at your navel.
Note: the abdomen is adducted and the back is arched. Stay here for 3-5 minutes. Inhale, the head drives the body to stand upright slowly, exhale and relax the whole body.
Efficacy: it can stretch the muscles of the lower back well; Stimulate liver, spleen meridian, kidney and bladder meridian; Help digestion, help urinary system, and dredge the liver, spleen and kidney meridians in the legs; You can also stretch the medial ligament of the leg, stretch the whole spine and back, especially the ligament of the back.
2. Cat Stretching (Melting Heart):
Password: put your hands on the ground, knees and feet on your back, inhale, push your hips up, exhale, bend your elbows, stretch your arms forward, and put your chin and chest on the ground. Note: thighs are perpendicular to the ground. Stay here for 3 minutes. Put your right ear on your right arm, inhale, lift your left arm to the ceiling and exhale. After the left arm bypasses the body, grab the root of the right thigh and look at the ceiling. Note: When exhaling, spread your left arm backward as far as possible and keep it here for 1-3 minutes. Release your hands, inhale, return your left arm to the ceiling, exhale, put down your left arm, put your left ear on your left upper arm, and do contralateral exercises. Exhale and lower your right arm.
Efficacy: Stretch the upper and middle back, open the shoulder joint, nourish the heart and spine, stimulate the bladder meridian and the meridians on the arm, especially the pericardium meridian, stimulate the muscles of the shoulder and clavicle, and relieve the pain in the shoulder and back.
3. 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.
Note: the abdomen is adducted and the back is arched. Stay here for 3-5 minutes. Inhale, and the head drives the body to stand upright slowly. Exhale, loosen your hands, stretch your legs forward, shake and relax.
Efficacy: stretching the spine and lower back, stretching the medial ligament of the leg; Effectively stimulate adrenal gland and ovary, and also stimulate liver meridian, spleen meridian, kidney meridian and bladder meridian passing through the inner leg; It is very helpful for urinary system, regulating the abnormality of female physiological period and promoting blood circulation of hip joint and pelvic cavity. Mainly help the crotch and lower back. Relieve women's suffering.
4. Sphinx and seal style:
Password: inhale, look up, exhale, lean forward to your limit, touch the ground with your forearm, and look straight ahead.
Note: the upper arm is perpendicular to the ground and the hip muscles are tightened. If you feel relaxed, inhale, straighten your arms, exhale, bend your spine back, tilt your head back and look at the ceiling. Stay here for 3-20 minutes. Exhale, slowly lay your body flat, open your hands at your sides, put your face on the ground and relax.
Efficacy: Effectively squeeze and stimulate the psoas muscle, adjust the spine, stimulate the bladder meridian and kidney meridian of the lower back and sacrum, and squeeze and stimulate the kidney and adrenal gland through the lung meridian and spleen meridian on the front side of the leg. This action can relieve back pain very well. When the head leans back, it can effectively stimulate the thyroid and parathyroid glands.
5, dragonfly type:
Password: spread your legs to both sides, put your hands forward, inhale and exhale, lean forward, tuck in your abdomen, arch your back, touch your forehead and look at your navel.
Note: Keep your knees straight. Stay here for 3- 10 minutes. Inhale, the head drives the body to stand upright slowly, exhale, and stretch your legs forward, shake and relax.
Efficacy: Gently open the hip joint, Yin Hui's point and posterior thigh ligament, and at the same time open the medial knee ligament. Stimulate the ovaries, bladder, lungs, kidneys and gallbladder in the back and lower back of legs.
6, shoelace type:
Password: Bend your knees, put your feet on the ground, grab your left ankle with your right leg, put your left foot outside your right hip, grab your right ankle with your left hand, put your right foot outside your left hip, grab your feet with both hands, raise your head, inhale, exhale and lean forward.
Note: Don't leave your hips on the mat and arch your back. Stay here for 3-5 minutes. Inhale, the head drives the body to stand upright slowly, exhale, and stretch your legs forward, shake and relax. Do contralateral exercises ... Efficacy: relax hip joint, relieve back pressure and relieve low back pain; Stretch the outer thigh, squeeze the inner thigh, and stimulate the liver, kidney and gallbladder meridians.
7. Method: Reflexive: deer style, sitting on flowers.
Password: Sit at right angles, bend your right knee, straighten your right calf, bend your left knee, put your left foot on your right knee, overlap your calves, raise your head, inhale, exhale, lean forward, and touch your forehead. Stay here for 3 minutes. Inhale, and the head drives the body to stand upright slowly. Exhale, stretch your legs forward, shake and relax. Do contralateral exercises.
Efficacy: Stimulate liver meridian, stomach meridian, kidney meridian, spleen meridian, gallbladder meridian, lung meridian and bladder meridian. Opening the hip joint by forced external rotation can reduce the pressure on the lower back, which is very helpful to the hip and spine.
8, deer style: reflexive, opposite practice.
Password: Sit at right angles, bend your right knee, press your right heel against Yin Hui point, bend your left knee, put your left foot on the outside of your hip, put your hands on the ground, raise your head and inhale, exhale, lean forward and touch your forehead.
Note: the abdomen is adducted, the waist and back are arched, and the eyes look at the navel. Stay here for 3 minutes. Inhale, the head drives the body to stand upright slowly, exhale, twist the body to the left and rear, hold the left hand backwards, twist the head and look to the left and rear. Stay here for 3 minutes. Inhale, and the head drives the body forward. Exhale, relax, spread your left hand on your left side, inhale, lift your right arm close to your right ear, exhale, lean to your left and look at the ceiling. Stay here for 3 minutes. Inhale, the right arm drives the body to stand upright slowly, exhale, the right arm hangs to one side of the body, and the legs stretch forward to do contralateral movement.
Efficacy: Effectively open hip joint and crotch, improve digestive system and prevent flatulence. It is very helpful for menopausal women. Pregnant women who are pregnant for 6 months can practice to eliminate flatulence in their legs. Good for hypertension and asthma. Stimulate gallbladder, liver, stomach, kidney, spleen and lung.
9, ankle extension:
Password: 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, keep your back straight, and look ahead.
Note: Sit your hips on your feet as much as possible. If you find it difficult, you can support it sideways with your hands. Hold it here for 1-3 minutes. Exhale, put your hands forward, put your knees on the mat, quickly pat your instep to relax, lift your calf and gently turn your ankle to relax.
Efficacy: effectively stretch the ankle and stimulate the four meridians passing through the ankle, namely stomach, spleen, liver and gallbladder; Flexible ankle joint, enhance the bearing capacity of ankle joint.
10, toe squat:
Password: Tick your toes, touch the ground on your toes and abdomen, sit on your hips and keep up with your feet, spread your hands on your knees and look forward.
Note: Keep your back straight and focus on your toes.
Efficacy: effectively strengthen the endurance of feet, toes and ankles; Effectively stimulate the six meridians of the lower body and squeeze the front side of the ankle. Helps to open the spleen, liver, gallbladder and stomach meridians.
1 1, Dragon Style: Incorrect exercise methods will damage the knee joint.
(1) Xiaolong style:
The first option is a simple downward sprint, called a baby dragon:
Password: put your hands on both sides of your chest, put your fingertips forward, hook your toes, inhale, push your hips up with your arms, exhale, press your shoulders, push your sacrum up, sink, follow your feet, inhale, lift your right leg backwards, cross your hands with your right leg, exhale, bend your left knee and put it behind your back. Stay here for 3 minutes.
Efficacy: Deeply open the joint fossa and buttocks, relieve sciatica, effectively stretch and stimulate the kidney meridian, liver meridian, lung meridian and spleen meridian, and effectively nourish the ankle and lower part.
The next variant is to put your arms or palms on the front of your thighs and lift your chest-this will increase the load on your hips. This is the "high flying dragon style"; A deeper variant, low flying dragon style, with hands on the inside of the front foot (to ensure that the feet will not slide inward to pigeon style), hands moving forward and hips lowered. Students can deepen this pose by landing their elbows, or they can land their elbows on mats or yoga bricks. "Twist the dragon"-push your knees to one side and turn your chest to the ceiling; "Pterosaur"-Put your hands on the ground, swing your knees outward several times, turn to the limit of the outside of your front foot, then lower your knees and stay there. You can put your elbow on the floor or on the mat.
Stride "-exercise to the ankle. Starting from the dragon pose, slide the front leg knee forward and/or the rear heel backward to the maximum extent until the heel just leaves the ground.
(2) Li Feilong style:
Password: inhale, hold your head up, cover your right knee with your hands, exhale, sink your hips, bend your spine back, tilt your head back and look at the ceiling. Hold it here for 1-3 minutes.
Efficacy: effectively stretch the entire spine and medial ligament of the leg. Stimulate kidney meridian, liver meridian, lung meridian and spleen meridian, effectively nourish bladder meridian, buttocks, ankles and lower back. Deeply open the joint fossa, open the hip joint, relieve sciatica, and squeeze the thyroid and parathyroid glands.
(3) Side flying dragon style:
Password: inhale, straighten, exhale, release your hands, put them on the inside of your right foot, adjust your breathing, exhale again, bend your elbow, touch the ground with your forearm and look forward. If you feel relaxed, you can touch the ground on your forehead or head. Hold it here for 1-3 minutes.
Efficacy: Stretch back muscles, relieve back pain and prevent back muscle stiffness. Stretch the spine. Stretch the medial ligament of the leg. Stimulate the kidney, liver, lung and spleen meridians. Effectively nourish ankles. Deeply open the joint fossa, open the hip joint and relieve sciatica.
12, swan style:
Password: inhale, push your hips up, lift your body, stretch your right foot forward between your hands, boast, exhale, let the outside of your right leg touch the ground, inhale, look up, exhale, bend your spine, tilt your head back and look at the ceiling.
Note: the right calf is straight, and the arms of those who feel relaxed are spread back. Hold it here for 1-3 minutes. Inhale, and the head drives the body back to normal.
Efficacy: effectively open the hip joint, stretch the leg and quadriceps femoris, and squeeze the lower back of the hip, effectively stimulate the reproductive system and urinary system, and stimulate the liver, kidney and bladder meridians inside the leg.
13, sleeping swan: reflective, bridge type
Password: Exhale, lean forward, touch the ground with your forehead, and stretch your arms forward for 3 minutes. Hold your ears with your arms, inhale, and your arms will drive you to stand upright and exhale slowly, with your arms hanging to your sides. Do contralateral exercises ... put your hands on your sides, inhale, lift your body with your arms, retract your right leg, keep your knees and feet together, keep your hips on your feet, touch your forehead and relax.
Efficacy: Effectively relieve the pressure caused by the last action, gently open the hip joint and relax the hip joint, which is very helpful for sedentary people. Stimulate the liver meridian, kidney meridian and bladder meridian in the leg. Stimulate the gallbladder outside the leg.
14, snail type:
Password: Inhale, lift the calf to be perpendicular to the ground, and keep the physiological period here. Exhale, use the strength of the abdominal muscles of the arm to turn the body upwards, with toes touching the ground, elbows bent, elbows pointing to the ground, hands supporting, hips pushing upwards, so that the back is vertical to the ground, and keep it here for 3 minutes.
Note: the hip muscles are tightened and the legs are relaxed. You will feel that you can't breathe well here. Please try to adjust your breathing and keep it smooth. Release your hands, put them on the back of your body, palm down, inhale, slowly flatten your back, make your legs perpendicular to the ground, exhale, and let your legs fall on the mat in a controlled way to relax your whole body.
Efficacy: effectively stretch the whole spine, relax the whole spine to the greatest extent, squeeze and massage the internal organs in abdominal cavity, and promote blood circulation in hip joint and pelvic region. Squeeze the thyroid and parathyroid glands.
15, Happy Baby Style:
Password: Bend your knees, inhale, lift your calf, grasp the inside of your foot with both hands, exhale, pull your leg down to the limit with your shoulders, and stay here for 3 minutes. Release your hands, keep your feet opposite, hold your feet with both hands, and pull your feet to the limit of your body, and stay here for 3 minutes. If you feel relaxed, pull your feet behind your head. Hold for 3 minutes. Release your hand, exhale, slowly straighten your knees and lower your legs.
Efficacy: Deep hip opening can strengthen biceps brachii, effectively relax sacrum, squeeze stomach, and stimulate bladder meridian of liver, spleen, kidney, lung and inside thigh. There is a large amount of overflow in the buttocks, coccyx and sacrum and waist.
16, horizontal torsion type:
Password: raise your arms horizontally to both sides, palm up, bend your knees, inhale, lift your calves, exhale, tilt your legs to the lower right, touch the ground outside your right leg, and look at the fingertips of your left hand. Stay here for 3 minutes.
Note: relax your legs, straighten your shoulders and don't leave the mat. Inhale, straighten your head and legs, do contralateral exercises ... Inhale, straighten your legs perpendicular to the ground, exhale, slowly lower your legs in a controlled way, and relax your whole body.
Efficacy: relax the whole spine, shoulder joint, cervical vertebra and hip joint. Stretch the lumbar spine, pelvis and external oblique muscles; Let the nervous system regain its balance. Relieve sciatica, regulate stomach and stomach, gastritis. Stimulate bladder meridian. Squeeze the stomach and ribs. Stimulating the gallbladder meridian is very helpful to the liver, spleen and pancreas. Nourishes the tissues around the chest, breasts and shoulders, and also affects the lower body.
17, baby relax:
Password: keep your knees and feet on your back, your hips on your feet, your hands open at your sides, touch your forehead and relax.
Efficacy: Relax the muscles of the whole body very comfortably.
18, camel style:
Password: On the basis of the baby's relaxation, inhale, look up, stand on your knees, exhale, keep your knees apart, shoulder width apart, lean to the right, grab your right ankle with your right hand, lean to the left, grab your left ankle with your left hand, exhale, push your hips forward, bend your spine backwards and tilt your head backwards, and stay here for 3 minutes.
Note: Keep your thighs vertical to the ground. Release your left hand, inhale, and your left arm will drive you to stand upright slowly. Release your right hand, exhale, put your knees and feet together, touch your forehead and relax.
Efficacy: stretching and strengthening the spine; Stretch the entire front side of the body and ankle joint. Stimulate abdominal and neck organs, promote blood circulation and strengthen rear muscles. Nourish spinal nerves. A strong reproductive system. Squeeze and massage both kidneys to stimulate human vitality. Correct the bad posture of hunchback and drooping shoulders.
19, cat tail type:
Password: Lie on the mat on the right side, hold your right elbow 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. Note: the left knee is straight. Stay here for 3 minutes. Release your right hand, straighten your right knee and do contralateral exercises.
Efficacy: Effectively relieve low back pain. Stretch the anterior ligament of the leg and relax the hip joint and sacrum.
20. Cat Type:
Password: Sit at right angles, sit on the mat, inhale, raise your arms above your head to your sides, hold your ears with your arms, exhale and lean forward. Note: your abdomen is adducted and your eyes are looking at your navel. Inhale and keep your body upright with your arms. With breathing, practice 3 times repeatedly. The last time lasted for 3 minutes. Pinch your ears with your arms, inhale, and use your arms to drive your body to stand upright slowly. Exhale, hang your arms to your sides and relax.
Efficacy: Effectively prevent back muscle stiffness. Flexible whole spine, flexible back. It is very helpful for gonads and reproductive system. Relieve the discomfort during the physiological period. Squeeze and massage the heart, squeeze the stomach, help digestion and stimulate the kidneys.
2 1, saddle style: reflexive style, tapping the instep.
Password: On the basis of the baby's relaxation, inhale, kneel down with push-ups, put your arms behind your hips, bend your elbows, point to the ground, exhale, slowly lay your body flat, release your hands, put them on your head, and interlock your fingers. Stay here for 3 minutes. Loosen your hands, put your elbows on the ground, inhale, sit up with your arms up, exhale, lean forward, touch your forehead and relax.
Efficacy: Stimulate liver meridian, stomach meridian, kidney meridian, spleen meridian, lung meridian and bladder meridian. For long-term standing or athletes, it is very helpful to open the psoas and stretch the gluteus and quadriceps. It's good for spine, knee and ankle.
22, commit suicide by hanging:
Password: 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 on the navel. Stay here for 3 minutes. Inhale, and your arms will drive your body to stand upright slowly. Exhale, loosen your hands, lower your arms, and relax.
Efficacy: the back gently stretches the lower back, stretches the ligament behind the leg, squeezes and massages the abdominal viscera, and reduces the visceral pressure. Strengthening diaphragm can relieve stomach trouble, regulate heart rate balance and promote the health of spinal nerves during physiological period. Stimulating bladder meridian is good for liver, kidney and spleen.
23, squat:
Password: On the basis of suspension, loosen your hands, kneel down, bypass the outside of your knees with your arms and put your hands together on your chest. Note: Keep your back straight and look straight ahead. Stay here for 3 minutes. Exhale, loosen your hands, sit on the mat with your hips, stretch your legs forward, shake and relax.
Efficacy: 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. Strengthening diaphragm can relieve stomach trouble, regulate heart rate balance and promote the health of spinal nerves during physiological period. Stimulating bladder meridian is good for liver, kidney and spleen. Strengthen the muscles of ankles, knees, inner thighs and uterus.
24, frog style: reflexive, tapping the instep
Password: On the basis of baby's relaxation, put your hands forward, inhale, raise your hips, lift your body, exhale, open your knees to the sides to the limit, bend your elbows and touch the ground with your forearms. Note: the two calves should be as parallel as possible. Inhale deeply, exhale deeply, and sink your hips to the limit, and stay here for 3 minutes. Inhale, push your hips up, put your knees together, sit on your feet and keep up, touch your forehead and relax.
Efficacy: the hip joint, especially the adductor muscle, is deeply opened, squeezing the lower back, helping the digestive system and excretory function, and stimulating the liver, stomach, kidney, spleen and lung meridians. When the arm is extended, the muscles of the upper body are massaged. It affects the heart meridian, stomach meridian, large intestine and small intestine, and is good for hip joint and lower back.
25, standing corpse type:
Password: lie on your back on the mat, tuck in your abdomen, stick your back to the ground, separate your knees, point your toes outward, spread your hands at your sides, palm up, close your eyes slightly, and breathe slowly.
Efficacy: relax the whole body and make the body healthier and stronger.