Essentials and skills of head and elbow handstand. Head-elbow handstand is an easy pose to complete. Doing this action for a long time can effectively improve the influence of gravity on human health. Here, I will introduce the essentials and skills of head and elbow handstand.
The essentials and skills of head and elbow handstand 1 head and elbow handstand means to support the body with the head and elbow to make the body stand upside down. Among all kinds of yoga movements, head-elbow handstand is called "the king of yoga classic movements" because it plays an extremely important role in physical exercise. Many people want to practice this movement and try it quickly, but it is difficult to stand up with their heads and elbows, which makes many people stay away from him.
Yoga requires patience, not afraid of falling, afraid of not being able to stand up after falling. Too many people are afraid of falling down when they stand upside down, causing brain damage. But this is not the case. As long as you master the essentials, balance and main points of yoga movements, it will not be so difficult to learn yoga movements.
Practice steps:
1, kneel with your knees together. Put your hands on your chest, cross your fingers, and open your elbows to shoulder width, so that your elbows and clenched fingers form a triangle and are firmly fixed on the ground. This is also called children's style.
2. Place the head in a triangle, with the top of the head on the ground and the back of the brain spoon attached to the palm of your hand. The requirement is that the eyes should see what is behind the feet in a straight line. Finally, hold your head with your palm, slowly straighten your knees, push back, and slowly raise your hips.
3. Keep your feet straight and push to the ground, so that your toes are enough to touch the ground, and then your feet are close to your head until your torso and waist reach a 90-degree vertical state.
4. Firmly fix the head and elbows, slowly tighten the abdominal muscles, and push the hips back. Exhale, then slowly lift your feet until your thighs are level. Bend your knees to tighten the muscles above your thighs and put your feet together. At this time, the whole weight of your body will be supported by three parts, the position of your head and the sides of your hands.
Elbow. If you are a beginner, you should put 20% of your weight on your head and the remaining 80% on your elbow. After practicing for a long time, divide the body weight into two parts, 50% is borne by the head and the other 50% by the elbow. Hold this action for at least 20 seconds. If you can do it easily, you can also do the following step 5 for exercise.
5. Inhale, slowly straighten your feet, lift your toes up, continue to tighten your thighs and abdominal muscles, and do the action of pulling your feet up. The vertical line that makes the whole body form perfect, the body can't swing from side to side or lean back and forth. Beginners should keep this action for one minute, and then slowly return to step 1 to restore the brain and lungs to a horizontal position.
Doing yoga exercises repeatedly for a long time in this way is of great benefit to the body, which is conducive to increasing the blood circulation of the brain and the oxygen supply to the lungs and brain, activating brain cells, clearing the mind and strengthening the pituitary gland, pineal gland and thyroid gland here.
In any case, practicing yoga is the right choice, because practicing yoga can keep your body in good condition, improve your body shape and make you more temperament! Many stars, such as Sun Li and Gao Yuanyuan, are so temperamental, which must be related to their insistence on practicing yoga. Come on, for the perfect figure!
Essentials and skills of head and elbow handstand II. Hold elbows with both hands, measure the distance between elbows with forearms, and press elbows down; Hold elbows with both hands, measure the distance between elbows with forearms, and press elbows down; Put your head on the ground and press the root of your palm on the back of your head. The back is perpendicular to the ground and extends upward to the spine. Hands and elbows apply force to the ground to keep the head stable.
Handstand is called the top skill in acrobatic art today. Generally speaking, holding the top, feet up, arms (sometimes with the head) down, supporting the whole body weight, has become an inverted balance. This procedure was called inverted planting in the Han Dynasty. There are many kinds of postures for performing handstands, and the most basic and common one is to stand with your hands on your back. There are three methods of handstand: handstand, headstand and elbow handstand.
The body is upright, the left foot steps forward about 60 cm, and the knees naturally bend. Hands on the ground, and the achilles tendon of the right foot should be fully extended; The top of the head touches the ground, and the left leg is straightened backwards to make the legs close together; Move slowly with your toes, first move 90 degrees to the left, and when you reach the position, lift your waist in the same direction and then put it down; Then move 90 degrees to the right, and repeat the previous actions when you reach the position. This routine should be done slowly three times.
When you do it for the first time, your head hurts. It's best to do it on a blanket or soft cloth pad. The spirit should be concentrated, and all consciousness should be concentrated on Baihui point in the middle of the head; The head and hands should always be fixed in the same position; When you turn your body, you should close your chin so as to keep your balance; Do not do it within 2 hours after meals or when drinking too much water; Do a whole set of actions every day; Don't rest immediately after finishing the action. You'd better do a short exercise before taking a rest.