Half-moon is a balanced pose (the balance of one leg support, the balance of contraction and extension of the front and rear sides of the body, the balance from the beginning of the action to the final recovery process, not just a posture; Generally speaking, the balanced pose is helpful for the spirit to concentrate inward, which belongs to the pose of converging emotions, while the half moon is an open pose, so the first half moon also reached a typical balance at this point. It is a posture of strength (thigh muscle strength supporting the leg, core muscle strength of the body, muscle strength and leg lifting control); It is also a stretching pose (supporting the back of the leg, lifting the inside of the leg, stretching the spine, opening the pelvis, stretching the shoulders and arms). Half-moon is an active and open pose, which can improve people's morale and is suitable for practicing when people are depressed.

The arrangement position can be made behind the triangle and the side corner. When placed behind the side corner, the side corner should not be kept for too long, otherwise the load of the support leg is too large, and the quality of the half-moon completion will be affected for too long. Because the half-moon shape is a pose that is helpful for mental convergence, it can be done behind the standing posture, which helps to relieve the excitement.

The advantage of the half-moon shape is to exercise the muscles that support the legs, tighten the gluteus maximus and the lateral muscles of the hip joint, and eliminate the fat here; Strengthening the core control of the body is also an open hip posture to increase the flexibility of the hip joint; Cultivate attention and physical balance.

It should be noted that people who are in poor health and dizzy should practice yoga bricks or against the wall when it is difficult to grasp the balance. It is very suitable for pregnant women to practice the half-moon shape, but the body's center of gravity is unstable during pregnancy, so it is difficult to maintain balance, and it is necessary to assist yoga bricks to practice against the wall.

Let's follow me to see the half-month decomposition steps!

1, standing in the mountains, with feet one leg apart, left foot slightly buckled, right foot turned 90 degrees, and right heel aimed at the center of left foot. Open your arms to both sides and stretch your body to the right in a triangle.

2. Inhale, put the stretched hand (left hand) back on the hip and put the thumb back to help open the shoulder. Exhale, bend the right knee, put the fingertip of the right hand forward on the outside of the right foot, about two palms away from the right foot, just below the shoulder, and put the thumb and forefinger on the extension line of the little toe.

3. Inhale, slowly shift the center of gravity to the right leg, lift the left leg, and pay attention to the stability of the process.

4. Exhale and slowly lift the surface of the left leg. Straighten your right leg, tighten the muscles in the front of your right leg, lift your knees, and don't overdo them. Toe to the right, and stress evenly at three points under your feet. After the right leg is stable, slowly turn from bottom to top and open the pelvis.

Tighten the left leg forcibly, turn the toe of the left foot backward to the front, and then turn the calf, knee, thigh, hip, rib, chest and head forward in turn to open the body outward in turn.

5. When the shoulders are spread outward, the left arm can be extended upward, while keeping the nape of the neck extended, eyes looking straight ahead, and the sides of the neck kept parallel without skin wrinkles. You can also increase the difficulty, look up at the fingertips, but pay attention to the need to keep the neck stretched. If you have difficulty, you can stay on the floor or look straight ahead.

6. When the body is in place, keep breathing evenly and feel the cross stretching of the body-vertically, the upper and lower arms and shoulders form a straight line, extending infinitely to both sides. Transverse, extending in a straight line from heel to top of head. Pay special attention to the expansion of the groin and keep the pelvis open. ?

7. Exhale, slowly bend your right knee, and put your left leg back in a controlled way to return to the triangle. Slowly lift your upper body with your arms and switch to the other side.

Auxiliary and adjustment:

1, put your back against the wall and let your body stick to the wall completely. Helps to better expand the body.

2. lean sideways against the wall and step on the wall. Your body is facing the wall, your supporting foot is outside, and the outside of your other foot is against the heel of the wall. After slowly lifting your legs, let your feet step on the wall. Help to find balance, and more is to seek physical expansion.

3. Use yoga bricks. When the muscles behind the legs and thighs are particularly stiff and it is difficult for the hands to touch the ground, you can use yoga bricks to support and adjust them under your hands.

4. Students with good flexibility should prevent overstretching. One is that the knee joint supporting the leg is overstretched, and the muscles in the front of the thigh need to be tightened to avoid it. The other is the rotation of the spine. Because the spine is too soft, but there is too much flexibility here, it loses control of the muscles, which will cause the spine to bend back in the half-moon posture and the head and feet are not on the same plane. At this time, it is necessary to slightly contract the muscles in the front of the abdomen and thighs to restore the trunk and lower limbs to a flat surface.