1. Camel style
Camel style, English name: Camel pose, Sanskrit name: Ustrasana, Ustra means camel. Many yoga beginners can't hold their feet with both hands, or have backache and neck discomfort, which makes the posture that can improve the hunchback with round shoulders and stretch and strengthen the spine become a posture that hurts the waist and neck. I want to practice but dare not practice, which is miserable! It is very important to do it correctly. Let's study together! !
Practice method:
Kneeling posture, feet open and hip-width, feet on the ground, toes pointing straight back, hands supporting hips, holding your head up and chest out, elbows clamped, body bending backwards, hands on your feet in turn, head on the extension line of spine, chest open, hips and knees in a straight line perpendicular to the pad surface.
2. Hip bridge type
English name Bridge Pose, Sanskrit name Setu Bandhasana, Setu means dam, dam and bridge, Bandha means ship lock, and Setu Bandha means building causeway or bridge.
Practice method:
1. Lie on your back, bend your knees and step on the ground with both feet. Feet are hip width apart, knees are just above ankles, and knees are in the same direction between the second and third toes.
2. Relax your hips. Palm down and put it on the ground on both sides of your hips. The chest should be raised to the ceiling first, and the scapula should be close to the spine and pulled to the lower back.
3. Inhale, double pedal to the ground, and the power of pedaling to the ground makes the buttocks passively lifted off the ground.
4. Put your hands on your waist, keep one leg straight, keep the pose for 30 seconds, and practice changing legs.
Precautions:
A. The feet are the same width as the hips and parallel to each other, and they never move at will during the pose.
B. Knees can't be buckled, always parallel to feet.
C. The clavicle is unfolded, elbows are close to the body, and shoulders and arms are pressed to the ground.
D. coccyx adduction, abdominal adduction and chin adduction