Sitting with double plates is called meditation in Buddhism and full lotus sitting in yoga. A single dish is called semi-sitting in Buddhism and semi-lotus sitting in yoga.
Double disk can be divided into two types: double disk with left leg on top or double disk with right leg on top. Usually, sit-ups are performed with a double disk with the right leg on it.
Whether you can sit on the double board depends on the flexibility of ankle, knee and hip. You can increase the flexibility of these three joints and lengthen the ligament by practicing three strokes and two strokes, so as to realize double disc.
Two, three, two moves to practice double sets.
These three types of yoga are: lightning sitting posture (opening ankle joint), baddha konasana (opening knee joint and hip joint) and single-disc sitting posture (all-round enhancement).
Joint flexibility).
Lightning sitting is kneeling. Vibration pressure in lightning sitting position: In lightning sitting position, hip exerts rhythmic pressure on ankle and pulls ankle ligament.
Lightning-type static consumption is to keep kneeling for ten minutes.
Baddha konasana vibration: Sit with Baddha konasana, shake the knee joint and press the hip joint 100 times; The Static Consumption of Badgunana: the Basis of Badgunana
Lean forward and stick to the ground, keep the limit posture still, and put pressure on the hip joint for three to five minutes.
After two or three weeks to a month ago, I should be able to do it alone, but at this time I can only barely put one foot on the thigh root of the other leg.
And the corresponding knee joint will tilt up and cannot be laid flat on the ground.
Two strokes are the methods of opening ligaments on the basis of three types. One is vibration compression, that is to say, on the basis of maintaining a certain posture,
Rhythmic pressure on ligaments, such as rhythmic leg press movement; The second is static consumption, that is, when the ligament of a certain posture is stretched to the maximum, keep this posture for a period of time, such as static longitudinal splitting action. Practice vibration, pressure and static consumption with your left and right feet.
Single-disc vibration: On the basis of single-disc posture, shake the knee joint of the leg where the intervertebral disc is placed, and at the same time press it by hand, press the ankle, knee and hip joint, and pull the ligament 100 times.
Static consumption of veneer: sit on the mat of about 10 cm, and stand still according to your own comfort. At this time, you can study in the school or the department of four guarantees. I can only do it for three or five minutes at first, and my ankle is unbearable. After practicing step by step, you can extend the time, let your left and right legs stay alone for half an hour, and then you can double board.