Hatha yoga is also called traditional yoga. In hatha, "ha" means the sun and "tha" means the moon, so it is also called "sun-moon yoga", which represents the balance between men and women, day and night, yin and yang, cold and heat and any other two complementary opposites.
It is the most practical one of all yoga systems, also known as the "Bible of Yoga", and it mainly achieves the training purpose through body posture, breathing and relaxation skills.
There are three inseparable factors that constitute hatha yoga: mind control, pranayama and yoga posture, and all three are indispensable.
2 the development of hatha yoga
Hatha Yoga first appeared in the 9th century and10th century, and was founded by Indian modern yoga master Sivanada. Posture exercises include 24 postures. Its theory originated from Tandoro Yoga, and also absorbed the factors of Buddhism, alchemy and Shiva.
Three characteristics of hatha yoga
Hatha traditional yoga course is characterized by slow, gentle, comfortable and quiet movements in posture practice. Pay attention to physical health and physical exercise, and strengthen and improve all parts of the human body by concentrating thoughts, adjusting breathing and making body postures, so as to achieve the goal of "integration".
Four classic moves of hatha yoga
Niulian modeling
Efficacy: This formula can straighten back, expand pectoral muscles, relax shoulders and back, and stretch latissimus dorsi. At the same time, it also makes the muscles of the legs soft and elastic.
Action steps:
1. When practicing, first take a sitting posture, the spine is straight, the legs are together, the knees are bent, the right foot is placed under the left leg, next to the left hip, and then the left foot is placed next to the right hip;
2. Raise your right arm over your head, bend your elbows, with your fingers down, your left arm bend your elbows, with your fingers up, and your hands meet your fingers behind your back;
3. Straighten your spine, keep breathing naturally, and experience the feeling of stretching your spine and expanding your chest; Hold for 1-2 minutes; Open your arms when inhaling and lower your arms when exhaling. Do it the same way on the other side.
Sun Salutation
Efficacy: it is beneficial to stretch the body and soothe the nerves.
Action steps:
1, inhale, put your arms away and stretch your spine on your head; Exhale and relax your back. Inhale and stand upright; Exhale, fold your body down with your hips as the folding point, inhale, touch the ground with your fingers or grab your ankles to tighten your back; Exhale and put your legs on your chest and abdomen.
2. Put your hands on the ground, bend your knees, take your right leg back, put your right back knee on the ground, and put your left knee in front.
3, inhale, two arms drive the body to stretch upright; Exhale, hips down, shoulders and back relaxed.
4. Inhale and restore the upper body; Exhale and relax. Point your right foot to the ground and retract your left leg.
5, inhale, two heels up, hips up; Exhale, press your heels and buckle your shoulders. Sit on your knees and stretch your arms forward.
6. Inhale, stick your chest to the ground, and push your body up with your arms;
7. Exhale, push your arms back to your body and stand on tiptoe.
8. Inhale and straighten your legs; Exhale, press your heels, buckle your shoulders and hold out your chest.
9. Inhale and lift your right leg; Exhale, bend your knees and take a step back between your hands.
10, inhale, and the arm drives the body to stand up straight; Exhale, press your hips down and relax your shoulders.
1 1, inhale to restore the upper body, exhale to relax the body. Take back your left leg in one step and put your feet together.
12, inhale, grab the ankle, raise your head and tighten your back; Exhale, fold your chest and abdomen down, and put your legs on the ground.
13. Inhale, and put your arms on your ears to drive your body to stretch upright;
14, exhale and put your hands on your chest. The other leg.