There are many supporting poses in yoga poses, which exercise your arm muscles and abdominal muscles and make your upper body more powerful. It is a very good exercise posture, so today we will summarize several common support postures!

First, the side crow style

Crow style is also called crane style and crane style. The English name is Crow pose and the Sanskrit name is bakasana. In Sanskrit, parsva means edge and Baka means crow. The key to the posture of the side crow is to fully twist and place the outer edge of one upper arm under the outer side of the opposite thigh. ? Baka means crow, crane and heron. Key points of posture: cervical spine extension, scapula abduction, shoulder flexion and adduction, elbow flexion, sacroiliac joint pronation, hip flexion and adduction, knee flexion. The advantages are: promoting systemic blood circulation, strengthening the training of muscle endurance of arms and legs, softening the body and exercising the strength of waist, feet, wrists and arms. Keeping your abdomen adducted can strengthen your abdominal core muscles, and also exercise your balance and stability. Can effectively enhance the body's balance and coordination ability, enhance concentration, enhance arm strength, make the lower back more flexible, stretch muscle lines, make the body more elastic, promote intestinal peristalsis, help expel toxins from the body and eliminate constipation.

Second, octagon

Octagonal English style name: octagonal style, Sanskrit style name: Sanskrit asta = 8, vakra = folding and bending. This is an asymmetric arm support posture, which requires the strength to activate the abdominal muscles. The role of asana: strengthen wrists and arms, and strengthen abdominal muscles.

Octagonal pose is an effective pose to strengthen the back strength. However, before practicing this pose, you need to practice the strength of the core and upper back to ensure that when you push your body, you will not put all the weight of your body on your weak shoulders, elbows and wrists. In order to avoid hurting these places, you can spend weeks or even months practicing the four pillars to ensure the coordination of the body, develop the upper back and core strength, and ensure safe entry into this pose.

Try to grab your arm with your legs. Continue to squeeze when inhaling and lean back. Exhale, push your torso forward, push your hands and lift your hips. Bend the elbow to the four-column support position, and straighten the legs when squeezing and stretching. Look ahead and keep your shoulders flat. Hip pull back, core strength, elbow close to the midline. Stay long enough and take a deep breath.

Third, crow style.

Crow pose in yoga, also known as crane pose or crane pose, is usually the first arm balance movement for yoga students to learn. Crow style can not only strengthen the muscles of arms, waist and abdomen, but also stretch the upper back and groin to enhance flexibility. It may be a little difficult to practice at first, or even fall down more than once, but once you master this interesting posture, crow yoga will greatly enhance your self-confidence and self-awareness. Here's how to make the perfect crow yoga movement. Bakasana yoga has the advantages of strengthening the strength of arms and wrists, stretching the upper back, strengthening abdominal muscles, opening adductor muscles of legs, keeping internal organs healthy, emphasizing the balance of arms and strengthening the strength of abdominal muscles and arms.

Fourth, the side bracket type

English name: SidePlankPose

Chinese name: side bracket type

Excellent posture for exercising arms and wrists (also known as one-arm balance)

Wasita is a famous sage or prophet, the family priest of the Sun King, and the author of several Vedic hymns, including the seventh mandala of the Vedas. Shiva is a typical representative of Brahman's dignity and strength, and is also regarded as the Great Bear and one of the Seven Stars and Seven Sages. The mutual hostility between him and another saint Visvamitra has become the theme of many myths. Vishimidora is a samurai (one of the Indian castes), who promoted himself to the Brahmin class through his piety and asceticism.

This pose is dedicated to Vasistha.

Efficacy: strengthen arms, abdomen and legs, strengthen wrists and improve balance.

Five, limb support type

English name: also known as four-pillar support

English name: Four-legged stick style

Sanskrit name: Chaturanga Dandasana

In Sanskrit, "chaturanga is a limb, Chatur is a four, anga is a limb, and Danda refers to the support of the spine or body.

It strengthens the arms and legs, adjusts the abdomen, exercises the shoulders, and prepares for yoga arm support balance, handstand and backward bending. It can also shape people's character. For women, it may be much more difficult than men at first. Men's chest muscles are usually stronger than women's, and they can be done by their own muscle strength. The key to making this pose suitable for anyone is to learn the correct arrangement of bones. The correct route builds strength for those who struggle in this pose. Some people use brute force to adjust their posture, which will hurt their shoulders. Learn to set the body state accurately, and you will find that it is not just the strength of the upper body. To relax completely, you need to concentrate the strength of the abdomen, spine, legs and heels and integrate the strength into the whole body.

Six, flat support type

Flat plate support, also known as inclined plate, is one of the most commonly used conjoined poses in yoga. The tablet can quickly mobilize the muscles of the whole body, which is very helpful for strength building and core exercise.

All yoga poses need to be adjusted from the foundation. The so-called foundation is the point or surface in contact with the ground. In the flat style, hands and feet are our foundation. The stability of the hand foundation determines the pressure on the wrist and the strength of the upper limbs when practicing the flat hand position. For those who have just practiced the treadmill, if the wrist hurts, they should first adjust the foundation of their hands and practice the strength and flexibility of their wrists.

Nine basic points: thenar, thenar, index finger root, little finger root, and five fingers. 9 points for one hand and 0/8 points for two hands/kloc. As long as these 18 acupoints are compacted at the same time, the wrist pressure will be reduced and the arm will be strong.

The foundation at both ends has been adjusted, and then the core area needs to be adjusted. It seems that flat type needs to activate abdominal muscles. In fact, in practice, gluteal muscles and pelvic floor muscles are involved. This is also the reason why the tablet can mobilize most of the muscles of the whole body.