The benefits of the new moon:
1, deeply exercise the muscle strength of back, legs, shoulders, hips and waist and abdomen, relieve muscle fatigue and tension, and effectively prevent sciatica and lumbago.
2. Stretching and stretching the spine can help the spine return to its normal position. When leaning back, it can help massage abdominal organs, help the digestive function of the stomach, prevent constipation, promote the blood circulation speed in the body, nourish the five internal organs, promote the circulation of lymphatic system and improve the immunity of the body.
3, improve the sense of body balance, cooperate with yoga breathing, improve the concentration of the body and brain, calm the mood and relax the spirit.
Crescent action decomposition:
1. First of all, the body starts from a standing position or a dog-like four-legged standing position, with the left leg moving forward to the position between the hands, the upper body kept straight, the shoulders slightly backward, the hands and arms drooped naturally, the chest was fully opened, and the breathing was smooth, the left leg and calf kept vertical to the ground, the feet stepped on a solid mat, the knees kept straight, the left and right sides were not skewed beyond the forefoot of the left foot, and the right leg was straight back. At this point, your hips feel the force of pushing forward, inhale, tighten the gluteal muscles, bend and fold the upper body straight to the left leg until the lower abdomen is close to the front of the left leg and thigh, support your hands and arms vertically, separate your fingers, keep your palms flush with the soles of your left feet, straighten your neck and back forward, extend your spine as far as possible, and look to the left.
2. inhale. When the upper body returns to the vertical state, touch the psoas muscles on both sides with your hands. The posture of legs and feet remains the same. The pelvis of the body should be kept in a neutral position, and it is not allowed to tilt left and right. After the spine is in the correct position and the buttocks are in the correct position, hold the posture for 20 seconds.
3. Continue to inhale. Keep your arms straight up from the left and right sides of your body and above your head. Hands with fingers together, thumbs apart, palms facing each other, arms close to ears, shoulders not too adducted, shoulder blades raised, chest and shoulders fully opened, and lower body kept stable. Exhale, lower abdomen sinks, right leg and knee stick to the ground, calf stick to the ground, right foot and instep press the pad surface, fully stretch and open the buttocks, don't hold your breath all the time, keep a steady breathing rhythm, keep your head and neck straight, and look straight at the left front.
4. Breathe in again. The upper body arms are pushed back, and the waist and abdomen muscles and gluteal muscles are tightened. Keep the hips and legs in the same position and feel the squeezing feeling of the backward spine. Stay at the limit of body backward 10 second, and then the body is driven back to the correct position by both arms. After adjusting the breathing rhythm, practice changing legs.
Precautions for crescent:
1. When stepping on the front legs, don't extend your knees too far beyond the toe position, and don't leave your heels on the mat surface. Step on the mat and keep your hips in a neutral position. Otherwise, it will bring great pressure to the knee joint, hip and even the front thigh muscles, which is not conducive to the upward extension of the spine and may even cause strain.
2. When entering the crescent moon, your legs must be stable, your hips can move back slightly, your upper body can be kept straight, and your spine can be slightly twisted, so that your breathing becomes deep and long, and your back can be relaxed. When inhaling, you can continue to stretch your spine hard.
3. During the exercise, the muscles of the waist and abdomen should be tightened and the waist should not collapse. Stretching the flexed thigh forward should push the femoral head backward and send it inward, and the core muscles should be tightened to fully stretch the lumbar spine.
4. For people suffering from heart disease, hypertension, spine, ankle, knee or back injury, it is not suitable to practice crescent pose for the time being, so as to avoid the lack of muscle endurance and secondary injury to the body.