Compared with other postures, Yin yoga tends to stay in a static state, which is suitable for balancing the busy pace of life and can also be used as a guiding exercise before meditation.
For most people who have never experienced meditation, it is easy for them to go into meditation practice for a long time at once, which will lead to body pain due to blockage of meridians, while Yin yoga practice only needs to stay for 3-5 minutes each time, which can give the body a chance to stretch when the movement changes.
Therefore, several groups of Yin Yoga postures are recommended today, so that the meridians in the body will become more and more unobstructed and the attention will be more concentrated, because a more solid foundation and physical conditions can be cultivated.
1. Crocodile prone position
Corresponding meridians: heart and lung
Practice method: Lie prone on the ground, put your left palm on your right shoulder, put your right palm on your left shoulder, cross your forearms, put your forehead on your forearms, straighten your hands, relax, land on your knees, and feel relaxed from your ribs to your groin.
Practice points: pay attention to the navel. Feel that the abdomen bulges slightly when inhaling and contracts when exhaling.
2. Hero sitting posture
Corresponding meridians: spleen and stomach, heart and lung.
Practice method: kneel on your knees, put the blanket where your hips are about to sit down, smooth the calf meat in the heel direction with your thumb, and sit your hips on the blanket to ensure that there is no excessive oppression and pain in your knees and ankles. If possible, put the brick under the blanket, and then sit back on the blanket again, clasping your hands with your fingers, holding your head high and your shoulders away from your ears.
Key points of exercise: focus your mind on breathing and counting your breathing, and keep breathing slowly.
Step 3 lie on your back and expand your chest
Corresponding meridians: heart and lung, kidney, bladder meridian.
Practice method:
Fold the blanket in half and roll it into a cylinder. Put the yoga bricks aside for use. Sit on the yoga mat, put the rolled cylindrical blanket behind the shoulder blade of the upper back, lie on the cylindrical blanket, and put the back of your head on the yoga brick. The height of the brick should be such that your chin is parallel to the ground, your feet are on the ground, and your knees are together, as shown in the figure. Then, put your feet together and walk to the edge of the yoga mat.
Practice points: focus on the feeling of breathing on the chest and back (is there a unobstructed place and a stuffy place? )
4. Sphinx posture
Corresponding meridians: kidney and bladder
Practice method: Get down face down, place the yoga pillow horizontally under the ribs, with the belly button sticking to the ground and elbows supporting the ground, support the chin with both hands, slightly extend the chin forward, relax your shoulders away from your ears, relax your knees and stick to the ground, and relax your legs without exertion.
Sports focus: focus on observing the temporary pressure on the waist caused by posture.
5. Deer twist
Corresponding meridians: liver and gallbladder practice method: sit on the folded blanket, spread the hips and ischium from left to right, bend the right leg, put the right palm on the inside of the left leg, then bend the left leg, put the left palm in the yoga mat, take it to the yoga mat and support it with both hands. After exhaling, twist from below the navel to the left and back until the body stops naturally. Put the yoga pillow well, relax your hands on the pillow, keep your chin slightly retracted, and keep your shoulders as level as possible.
Focus of exercise: Focus on observing the most sensitive parts of the body.
6. Acupuncture type
Corresponding meridians: liver and gallbladder
Practice method: lie on your back on the yoga mat with a blanket under your head. After landing on the ground, put your right ankle on your left thigh, put your hands through the hole in the middle of your leg, and put your hands behind your left thigh or in front of your calf. If you can't hold your legs, you can step on the ground with your left foot, keep your right ankle on your left thigh, and then switch to the other side.
Focus of exercise: Observe the change of side buttock through breathing.
7. Reverse Arrow and Still Lake Style
Corresponding meridians: kidney, bladder, heart and lung.
Practice method:
Lie on your back on the yoga mat and put it aside for later use. When bending your knees and stepping on the ground with your feet, lift your hips off the ground when exhaling, pick up the yoga pillow and put it horizontally under the sacrum. The height of the pillow can be adjusted according to the present situation of your waist. Relax your shoulders backwards, spread out the front side of the creaky nest, and raise your legs at 90 degrees to the ground. If you need to rest during your stay, you can put your legs down and breathe three or two times before you resume your movements. If you lift your legs,
Sports focus: Feel the subtle changes of the body's inner feelings from entering the action to leaving.
8. Butterfly lying on its back
Corresponding meridians: liver and gallbladder, bladder meridian
How to get started: Step on the ground with your feet, lie on your back on the yoga mat, use the blanket as a pillow, raise your head, put the yoga mat on your thighs, put your feet on your feet, spread your legs, and touch the yoga mat outside your thighs.
Focus of exercise: focus on the front of pelvis and observe the internal space of the body.
In the process of practicing Yin yoga, it is normal for the body to feel slight discomfort, but the body can give off a strong tingling sensation. Pay attention to the changes in your body when you practice. When the forehead of the body will become violent over time, don't stay. Get out of the yoga pose, stretch your body and return to the action. If entering the posture is unbearable, it means that this posture is unbearable for the current body.