So unlock the cow's face and let the beauty stay a little more!
Chinese name: cow face, English name: Cow-face Pose, Sanskrit name: GoMukhasana, where "Go" means cow and "mukha" means face. This pose looks like a cow's face from the back. "Go" also means "light". In this sense, "gomukh" stands for dizziness or head insomnia, that is to say, the posture of the cow's face can make people feel very light.
Cattle face posture can not only adjust the overall function of the spine, but also make it more straight; It can also strengthen the knee joint and its attached ligaments, enhance energy and control sexual desire; Improve diseases such as stiff hands and feet, shoulders and rheumatism; Enhance renal function and improve hemorrhoids and sciatica; Strengthen the muscles of shoulders, back and chest, and improve the flexibility of hands; It can also strengthen the functions of urinary organs and gonads; Finally, it can stretch ankles, hips and thighs, shoulders, armpits, triceps and chest, cure leg cramps and keep leg muscles elastic.
It is also powerful enough. For example, it can focus on controlling sexual desire, enhancing sexual function and strengthening gonadal function. Yoga has many ways to control sexual desire. I think "control" mentioned in yoga means "balance" to some extent. The biggest function of yoga is to adjust the body and mind to an optimal balance, including sexual desire, sexual apathy and sexual addiction, which are not desirable and need sexual balance.
Joint activities
The spine is generally in a natural state, and the thoracic part of the spine extends slightly backward due to the posture of the arm. High arm: scapula supination, lifting and adduction; Shoulder rotation and bending; Bend your elbow; Forearm pronation. Lower arm: rotation, adduction and descent under the shoulder blade; Internal rotation and extension of shoulder joint; Bend your elbow; Forearm rotation. Legs: hip flexion, external rotation and adduction; Knee bending; Plantar flexion of ankle joint.
Muscle working mechanism
Legs: Because this formula is hip-opening, the muscles of legs and hips are supported by gravity to the greatest extent.
Arm: The high arm, infraspinatus and teres minor rotate the upper arm outward, the serratus muscle rotates the scapula upward, the rhomboid muscle adducts the scapula, the deltoid muscle bends the upper arm, and the pronator teres and flexor digitorum contract. Lower arm: The subscapular muscle makes the upper arm pronate, teres major and latissimus dorsi make the upper arm extend pronate, the upper part of triceps brachii and the back part of deltoid muscle make the upper arm extend, the biceps brachii flexes the elbow, and the forearm supinator and finger flexor contract.
Elongated muscles
Leg: abductor (gluteus medius, gluteus minimus, gluteus maximus) and extensor (adductor, hamstring); Leg flexion and adduction lead to piriformis lengthening.
Arms: High arm, triceps brachii, latissimus dorsi, teres major, pectoralis minor and pectoralis major. Lower arm, long head of biceps brachii, pectoralis major, serratus anterior and trapezius superior.
A difficult explanation
Both supinator and supinator scapula need to be adducted at the same time to avoid excessive movement of shoulder joint. However, if the scapula is inactive, excessive activity of the shoulder joint will lead to excessive stretching of the joint capsule or tendon injury of biceps brachii and supraspinatus.
If the hip joint does not move enough, the knee joint will produce excessive torque. Pay attention to avoid excessive tension in the knee joint, because the meniscus is very fragile when the knee joint is half flexed.
Adjust interest rate
Relax the abdominal wall, let the breath enter the lower abdomen, and help the pelvic floor and hip joint relax. Inhalation inhibits the activity of the lower abdomen, guides the breath into the chest cavity, and strengthens the extension of the shoulder structure.
Cattle face exercise
Step 1:
Sit on the mountain, bend your knees and put your feet on the floor. Slide your left foot under your right knee and move it to the outside of your right hip. Then put your right leg on your left leg, put your right knee above your left knee, and then put your right foot outside your left hip. Try to make the distance between your heel and hip equal: if your right leg is on it, you must bring your right heel closer to your left hip. Let your hips sit evenly on your ischium.
Step two:
Inhale, stretch your right hand to the right, parallel to the floor, palm up. Rotate your arm inward; The thumb will turn to the floor first, but
The back fingertips point in the direction of the back wall and the palms face the ceiling. This action will make your right shoulder roll up and forward slightly and then wrap it around your back. Exhale completely, with your arms behind your body, your left arm behind your waist, parallel to your waist, and your right elbow resting on the right side of your back. Roll the right shoulder backwards and downwards, and then turn the left arm upwards and backwards until it is parallel to the spine. Your hand is between your shoulder blades.
Step 3:
Keep breathing, let the ischium sit on the floor evenly, and put your knees together. When the pelvis is tilted, the spine cannot extend normally. If you find it difficult to keep your posture, put a folded blanket or brick under your hips, lift your ischium from the floor and land evenly.
Step 4:
Lift your left elbow toward the ceiling. Drop your right elbow to the floor. Put your shoulder blades against your back ribs and hold your chest out.
Step five:
Hold the pose for about 1 min. Loosen your arms, loosen your crossed legs and practice on the other side.