Accessories: a pillow, three blankets and a belt.
Enter: the round edge is facing you, the pillow is placed in the middle of the cushion, and a three-fold blanket is placed at the front end of the pillow.
1) Put your legs straight on the mat and don't walk out of the mat. If you go out, you can move your pillow back.
2) The round edge between the sacrum and the pillow is the position of a fist (if the waist is uncomfortable, adjust the position of the pillow: move the pillow to the position of the rear rib under the rib)
3) Tighten the two blankets, adjust the stretching belt, and turn the small tail towards yourself.
4) Pull your knees with both hands, with your feet facing each other, and enter baddha konasana.
5) Don't put your feet too close to the pubic bone, and don't let your knees exceed your heels. Keep the tibia at a parallel angle at most. Keep your knees tight and don't rush to the front. You can move your feet forward a little.
6) Place the end of the belt near the coccyx on the lower edge of the sacrum, not on the waist. After the waist position enters the pose, it will be gathered and the other end will be placed on the toes. Hold the strap by hand and shorten it, but not too tight.
7) Check again that the distance between the sacrum and the pillow is a fist, rotate the shoulders outward, press the pillow inward with your fingertips, and lie on your back with your chest out. Everyone needs a different blanket. Some people may or may not need to be taller, so they can adjust themselves.
8) Raise your head slightly, hold the back neck with your hand, and stretch back slightly. Raise your head and look at the inside of your foot. Your navel and sternum are in a straight line. After stretching your neck, pull the back of your neck and put it on the blanket, which should be attached to your shoulders.
9) The chin should be lower than the tip of the nose and forehead, so that the mind will be quiet.
10) Bend your elbow, push the yoga mat to make room for your chest, and turn your shoulders back.
1 1) Keep your head and feet still, raise your hips slightly, and turn your hips to your toes. Keep the perineum closed parallel to the ground.
12) Put your arms under your armpits, open your shoulders and close your eyes lightly.
Now breathe quietly and stay here for 5 minutes.
Our minds are very active. It is not in the past, but in the future. If you keep this pose, your consciousness and sensory thinking are outward, and the effectiveness of this pose will be greatly reduced. Take back consciousness and be with yourself. If you can't control your consciousness and pay attention to your breathing, your breathing will always be present. Observe the length and depth of your breath, but don't control it. Keep your mind quiet and let your active forebrain sink into the depths of meditation. Watch your tongue. Don't let the tip of the tongue touch the maxilla, let it sink to the base of the tongue. When inhaling, push the position of the thoracic vertebra upward, let the chest unfold and lift upward, observe the clavicles on both sides, from the center of the clavicle to the shoulder, and observe the whole abdominal area to keep soft and relaxed.
Everything outside has nothing to do with the present. Pay attention to your breathing and observe the relaxation of your chest, throat, forehead and abdomen. Relaxation of pituitary gland will affect our uterus and make it healthy. Thoracotomy will affect our mood, relax our mood, keep our abdomen relaxed, don't overstretch, don't be nervous, and put our consciousness in.
Inhale and pay attention to the chest, exhale and observe the relaxation of the abdomen.
13) We should quit asana and bend our elbows and push the yoga mat instead of hunching our backs and holding our chests out. Sit up straight, unbuckle your belt, put your hands on the outside of your knees and put your legs forward.