A friend often tells me that "shoulder handstand is the simplest inverted pose", but it is really not the case. Shoulder handstand is called "the queen of asana" by yoga master Iyengar. Can get the favor of the master because the posture is not simple!
First of all, we must reach an understanding of the definition of "upside down". Do you like the picture below when you do shoulder handstand? You think it's like practicing?
Effect of shoulder handstand and matters needing attention
? Shoulder handstand is a good beauty posture, but it will exert great pressure on the cervical spine when doing it. Therefore, patients with cervical spondylosis and people with shoulder injuries had better not do this action. Beginners with insufficient waist and abdomen strength had better not try this action easily. If it is daily exercise, it is best to warm up before doing it. You can do some shoulder and neck exercises first. It's best to do the fish style after finishing, so that the shoulders and cervical vertebrae that have just been under severe pressure can recover.
Detailed explanation of inverted shoulder three-dimensional style
1, the practice of shoulder handstand should have a correct fulcrum, supported by the apex of the shoulder, not at the neck. When the whole body finally stands completely, the lower jaw is just close to the groove of the jugular vein (in the middle of the clavicle) and the chin is closed. The strength of support comes from shoulders and big arms, so you can practice plowing more. ?
2, breathing skills: stable breathing can make the body stable, and the mind focuses on breathing. The inspiratory chest opens, forming a strong upward thrust from the inside out. Exhale, the body is relatively relaxed, creating more room for adjustment and enjoying the postures between breaths. ? Yoga teachers often like to say: Please hold your breath, concentrate on breathing, inhale, exhale, inhale, exhale! )
? 3, the reduction process should be gradual, to ensure moderate changes in blood flow and blood pressure, and to cultivate a calm mind. Capable people can stand on their heads first and then stand on their shoulders. Shoulder handstand combined with fish pose can reduce the residual pressure behind the neck and strengthen the effect on parathyroid gland. Crocodile torsion can relieve neck tension after shoulder handstand. ?
? For beginners, when trying to stand on their shoulders, they can't find the power to push up their bodies. When the whole body is empty, it brings pressure to the neck, tenderness at the bottom of the cervical vertebra, poor breathing and depression. Fear often appears in their hearts. Novices have weak waist and abdomen muscles and can't lift their legs. First, they can continue to practice strong waist and abdomen posture, such as one leg, two legs raised, boat shape and so on. If the legs can be lifted and the body can't be pushed up, it is necessary to expand the chest, bend the shoulders and shoulder blades, strengthen the back muscles and coordinate movements, such as stretching the cow's face and arms upward and backward;
5, avoid shoulder handstand during menstruation, and practice normally before and after menstruation; Patients with hypertension can only practice shoulder handstand by practicing plowing for 3 or 4 minutes. ?
6. Shoulder handstands naturally form a chin-closing beam, which stimulates the throat, supplements the energy in the throat and releases the inner mental pressure.
Finally, it introduces Iyengar's shoulder-down legislation. Attachment: There is only one yoga mat and one blanket. (Happy exercise)
Shoulder handstand essentials
1. Be prepared to sit for a long time, turn your shoulders back, lift your legs and turn your hips. Roll back until the calf is over the head, legs are extended upward, hips are open, and the body is straight. At the same time, both hands support the back side and elbows support it, forming an inverted posture supported by elbows, neck and shoulders. ?
2. Straighten your legs and sit with them, with your upper body bent forward, your chest close to your thighs, and touch your feet with your hands. Then the upper body rolls down and lifts the leg, and at the same time, the arm presses on the foot pad on the leg, and the elbow bends inward quickly. The upper part of both hands (thumb against waist, other four fingers supporting back), stretching hips, abdomen, feet straight up, forming a shoulder-elbow handstand posture with neck and upper arm supported on the ground.
After standing on your shoulders, you'd better pose as a fish king.
It is reported that in order to improve students' intelligence, some primary schools in Japan make students stand upside down for five minutes every day. After handstand, students generally feel refreshed and clear-headed. Because of this, medical experts attach great importance to handstand: five minutes of handstand is equivalent to two hours of sleep.
Other countries, such as India, Sweden and the United States, also actively advocate people to do handstands every day. Handstand is more helpful to improve people's intelligence and reaction ability. People's intelligence level and reaction ability are determined by the brain, and handstand can increase the blood supply of the brain and the sense of superiority in various situations.
This handstand fitness method has a good health care effect on the following symptoms: insomnia at night, memory loss, sparse hair, loss of appetite, inattention, depression, backache, shoulder stiffness, decreased vision, decreased energy, general weakness, constipation, headache and so on.