In the teacher's recent big class exercises, he wore a twisting pose with breathing as the axis and an abdominal exercise pose.

Torsion helps to relax the spine, hip joints and shoulders, relieve lumbar pain and other symptoms, massage internal organs, stimulate the large intestine and help excretion. Abdominal exercise is more conducive to the divergence and adduction of energy in the core segment of the whole body.

Classes begin at 7 am, 3 pm and 6 pm. I have participated in different classes in the past two weeks, and my abdominal state is different before each class. Go to morning exercises on an empty stomach. In the twisting pose exercise, the abdomen is the most comfortable and the energy in the body is the most unobstructed.

The order of one of the courses:

1 group. Cat-style, Tiger-style, Cat-tiger-style bending abdomen and knees to find the tip of nose, Dragon-style, iliopsoas muscle stretching, crescent-shaped variants (Warrior 1 tiptoe on hind feet)

In this group of exercises, from cat posture to bending the abdomen and knees to find the tip of the nose, driven by breathing, we began to find our own state, with the abdomen stretched and curled and the chest stretched and opened.

Dragon stretching to iliopsoas muscle: unfold the hip joint, twist the spine to relax the tension in the back, and also stimulate the spleen and stomach meridians and kidney meridians.

Crescent pose: Start to build the strength of the whole body and legs, the foundation of the feet and pelvis, and prepare the second group of sequential poses.

Group two. Down dog type, triangle stretching type, torsion triangle type and strengthening leg side stretching type.

Triangle stretching: In other words, this is a "golden universal posture"! Open the buttocks and relax the liver and gallbladder meridians.

Torsion triangle:

Torsion principle:

Driven by breathing, the spine stretches first and then twists;

Turning from the inside out, the internal organs of the body are twisted together.

In a twisted triangle, the key points are:

The distance of the hind foot, whether the hind foot exerts force;

Hip adduction and lifting;

The abdomen is elongated and extended;

The degree of thoracotomy after torsion is also very important.

Torsion can better maintain the internal organs and has the effect of detoxification and heat dissipation. Practice less on weekdays, and practice more in the future.

Strengthen leg side stretching: "protecting liver" posture.

This set of deep hips is twisted. The more empty the food in the abdomen, the more comfortable it is to twist and bend forward, and it can also better establish the space of the spine and relax the back.

Group three. Swallow on your stomach, bend your knees on your back and lift your legs at 90℃, shoulder bridge and rest.

Give priority to waist and abdomen exercise, develop waist and abdomen strength and exercise the middle core of the body.

In practice, feel the body and master the arrangement skills of theme courses (shoulder and neck, spine, pelvis care ...).

20 19.02

namaste