Then come and practice a set of triangle waist twisting yoga with me as soon as possible, which can increase blood circulation in the lower part of the spine.
How to practice yoga twist is better?
Step 1: Lengthening the spine In order to effectively practice the twisting pose, you must first prepare the central axis of the twist. Inhale and extend the distance from the top of the head to the tailbone.
Step 2: Twist from the middle. Our aim is to evenly distribute the torsion on the whole spine as low as possible (because the range of torsion between intervertebral discs of the spine, especially between lumbar intervertebral discs, is very small).
To distribute the twist as evenly as possible on the whole spine, when exhaling, you should first tuck in the abdomen, start twisting from the core position, and then start twisting from top to bottom. If the abdomen is not closed when twisting, it may mainly occur in the thoracic spine and crotch, that is, twisting up and down without twisting in the middle.
Step 3: the sternum and crotch rotate in the opposite direction. Stretch the spine and twist it from the middle. Then we turn our ribs in one direction and our crotch in the other, just like twisting a towel. In some sitting positions, the crotch is fixed and only the upper body can be twisted.
Yoga triangle twist
1. Stand in Yamagata Yoga and take a deep breath, with your legs about 90- 100 cm apart. Raise your arms horizontally, put your shoulders flat, palms down, and your arms are parallel to the ground.
2. Turn your right foot 90 degrees to make a right angle, and turn your left foot 60 degrees to keep your left leg straight and your knees straight.
3. Exhale, turn the left leg of the trunk to the right, so that the left palm is close to the ground outside the right foot.
4. Stretch your right arm upward so that it is in a straight line with your left arm, and put on glasses to look at your right thumb.
5. Keep your knees straight and your toes on the ground. Pay attention to the outside of your left foot touching the ground.
6. Stretch your shoulders and shoulder blades. Hold this position for half a minute and breathe normally.
7. Inhale, lift your left hand off the ground, turn your torso to the starting position, and return to the first step.
8. Exhale and repeat the pose on the left. Turn the left foot to a right angle of 90 degrees, the right foot to a left angle of 60 degrees, and the right palm is close to the ground outside the left foot.
9. Keeping the same time on both sides can be adjusted by breathing.
10, after holding for a certain period of time, inhale, lift the trunk back to its original position, tilt your toes forward, and return your arms to the position of the first step.
1 1. Exhale and jump back to the mountain yoga posture.