Anusara Yoga stresses "foundation" and "order". The "foundation" is that the posture of the foot must be accurate, otherwise it will affect the pelvis and spine. "Order" emphasizes the basis and order of yoga, and correct movements can make you thinner and thinner. This time, please ask the teacher to teach four basic yoga tricks.
1. Baby style
Function: Sit on the heel and lie down forward, pull the upper body forward like a piece of paper, keep breathing for 3 seconds, vomit for 4 seconds, and adjust according to your personal situation. Pay attention to rest and try to get your upper arms off the ground.
Step 1
Sit on your knees with your hips on your heels, your thumbs crossed, and keep your back straight after taking a deep breath.
Second step
Exhale, lower your upper body slowly, and continue to stretch your upper body, but * * * can't leave your heel. Pay attention to the strength of the upper arm and don't rest completely flat on the ground.
2. Cattle-cat style
Function: In the process of deep inhalation and deep exhalation, the spine, including coccygeal vertebra to cervical vertebra, can stretch slowly and deeply, which is suitable for people with low back pain and pregnant women.
Step 1
Hands are slightly wider than shoulder width, knees are shoulder width apart, toes point to the ground and hold the upper body off the ground with arms. The upper body is in a straight line and 90 degrees with arms and legs. Take a deep breath first.
Second step
Exhale, starting from the abdomen, slowly put down the ribs and chest, and finally extend your head upwards. The upper body feels like a scroll, and the head is the last lifting action.
Third step
Inhale deeply, the abdominal output is tightened, which drives the ribs and chest to contract inward, the back arches to the highest, and finally the head sinks and the line of sight looks at the navel.
3. Hero II
Function: Heroes need to stabilize their muscle strength when they go to the battlefield. Hero 2 crouches down and keeps his hands straight and balanced, which can train the endurance of thigh muscles and sculpt leg lines.
Step 1
The toes are facing the front of the body, and the output of both hands extends to the left and right sides in a straight line. Hands akimbo, toes of left foot extend horizontally to the left. The heel of the left foot should be aimed at the depression of the arch of the right foot to keep the body balanced.
Second step
Bend your left knee downward, keep it under your toes, and lower your thighs as low as possible so that your knees are at 90 degrees to the ground.
Third step
Finally, straighten your hands to the left and right in a straight line and look to the left. You can repeat the same action by changing sides.
Step 4: Triangle
Function: It can stretch the hamstring muscles of the foot, stretch the muscles at the back of the thigh and promote the circulation of the lower body, so it is especially suitable for people with edema and poor metabolism of the lower body.
Step 1
Open your feet, point your toes in front of your body, and extend your hands in a straight line to the left and right. Then, the left toe extends horizontally to the left, and the left heel is aligned with the arch depression of the right foot.
Second step
The left hand extends to the right side of the body, driving the head and upper body to extend to the right side, which can extend the left waist.
Third step
Slowly put down your left hand, touch the ground down, straighten your right hand into a straight line to the sky, and repeat the action on the other side.