1, sit well
Simple sitting posture is a comfortable and safe sitting posture, which is suitable for beginners of yoga. This sitting posture is beneficial to the health of joints such as knees and ankles. It can enhance the flexibility of two hips, knees and ankles, nourish and strengthen the nervous system of legs, and relieve or eliminate rheumatism and arthritis.
Practice method:
1, sit on the ground with your legs straight.
2. Bend the right calf and put the right calf on the left back.
3. Bend the left calf and put it under the right calf.
4. Put your hands on your knees naturally, palms down, and keep your head, neck and trunk in a straight line.
2. king kong sit
King kong sit, also known as "kneeling posture" or "diamond sitting", is another important posture that practitioners should master. If you feel pain in your legs after sitting in other sitting positions for a long time, you can change to kneeling position to relieve the pain. In addition, this sitting posture can also help the gastrointestinal system and digestive system to exhaust smoothly and strengthen the core muscles around the spine.
Practice method:
1. Kneel with your knees together.
2. Sit your hips on your heels.
3. Relax your shoulders, tighten your chin and straighten your back.
4. Put your hands flat on your thighs.
3, half lotus sitting
The best sitting posture in semi-lotus sitting yoga is the transition from simple sitting posture to lotus sitting posture, which is suitable for people who are not flexible enough. From the perspective of yoga, this sitting posture is very suitable for breathing, pranayama practice and meditation. It can relax the muscles of ankles, knees and legs, exercise knee joints, and prevent dislocation, arthritis and rheumatic pain in the elderly.
Practice method:
1, sit on the ground with your legs straight.
2. Bend your left calf and put your left foot on your right thigh.
3. Bend your right leg and put your right foot under your left thigh.
4. Keep your back straight, put your hands on your knees and keep breathing naturally.
4, all lotus sitting
One of the most important and useful postures in all-lotus yoga is the best meditation posture. Lotus symbolizes pure beauty in Sanskrit. This posture is very suitable for breathing, pranayama practice and meditation, and is beneficial to people with neurological and emotional problems. In addition, it can adjust the position of pelvis, prevent internal organs from sagging, beautify the leg lines and make the legs more flexible.
Practice method:
1. Start with half a lotus flower and straighten your back.
2. Put the right leg around the outside of the left calf and put it at the root of the thigh.
Put your hands on your knees and keep breathing naturally.
Step 5 sit perfectly
Perfect sitting posture is considered to be one of the important sitting postures in yoga. Yoga believes that there are 72,000 meridians in the human body, and the qi of our life circulates in these meridians, and a perfect sitting posture helps to clean up these meridians and make them unimpeded. Regular practice of perfect sitting posture can nourish and strengthen the lower part of the spine and abdominal organs, and also prevent and eliminate the stiffness and stiffness of knees and ankles.
Practice method:
1. Legs together, back straight.
2. Bend the left calf, put the heel on the perineum, and press the left palm on the right thigh.
3. Bend the right calf, with the heel of the right foot placed on the ankle of the left foot and the sole of the right foot placed between the thigh and calf of the left leg.
4. Keep your shoulders relaxed, put your hands on your knees and palms down.
6. Sit down as a hero
If the practitioner finds it difficult to sit in a dish, then sitting posture is a good choice. It can reduce leg fat, relieve knee pain caused by ventilation and rheumatism, and promote the formation of correct arch. It can also massage pelvic organs, strengthen the spine and make the mind calm and peaceful. If you practice after meals, you can also strengthen the function of the whole digestive system.
Practice method:
1. Kneel with your knees together and your feet are hip width apart.
2. Sit your hips on the ground between your feet.
3. Tighten your hips with your heels, keep your back straight and put your hands on your thighs.
7. The lion is sitting
When practicing lion sitting, your ankles are crossed and your heels are under the anus, which can exercise your ankles well and stimulate the chakras at the root of your spine. When practicing, stick out your tongue as far as possible, and keep your eyes on the tip of your nose to strengthen your attention.
Practice method:
1. Kneel, cross your left and right ankles, and put your heels under your anus.
Put your hands on your knees and straighten your back.
3. Open your mouth, stick out your tongue, keep your eyes on the tip of your nose, breathe through your mouth for a few seconds, and then close your mouth.
8, auspicious sitting
This sitting posture can well move the hip joint and increase the flexibility of stride. When the knees and thighs are completely on the ground, it is helpful for most poses in yoga.
Practice method:
1, sit on the ground and straighten your legs forward.
2. Bend your knees and close your legs, with your palms facing each other, hold your toes with your hands crossed, and keep your waist straight.
3. Relax your legs and bounce your knees up and down.
4. Press your knees down with the strength of your hands and try to put your thighs flat on the ground.
9, achievement sitting
Yoga holds that the human body has several energy centers. When sitting in this position, the heel is on the basic wheel. Through the stimulation of the essential wheel by the foot, the energy of life can be led from a low point to a high point.
Practice method:
1. Sit on the ground, bend your left calf, and press your left heel against the perineum.
2. Bend the right leg, put the heel of the right foot on the left foot, try to be close to the perineum, chin adduction, and focus on the eyebrows.
10, take a scattered disc
Sitting on the loose plate can strengthen the flexibility and flexibility of knees and ankles and relieve joint pain and stiffness. Physiologically, it can improve or enhance sexual function, which is a beneficial sitting posture to strengthen perineal chakra practice, especially suitable for beginners to master and learn.
Practice method:
1. Sit on the ground with your feet together and keep your body straight.
2. The left leg is bent, the heel is close to the perineum, the left palm is close to the right thigh, and the instep touches the bottom.
3. Bend the right leg, with the right foot in front of the left foot, the instep touching the bottom, and the feet on the horizontal plane.