Next, explain in detail the specific practices of some representative poses on these three anatomical surfaces:
Look up on your stomach
Choose a comfortable sitting position to sit on the mat (people with poor cervical vertebrae will mainly stretch their muscles and move slowly and with control).
Exhale and slowly bow your head, find the clavicle under your chin and stretch your neck; Inhale, slowly raise your head and stretch the front of your neck. (Be careful not to jerk back and squeeze the back of your neck. After repeating it for two or three times, the inspiratory head is straight and the neck is extended upwards.
Exhale from the head to the right, find the right ear and shoulder, and stretch the left side of the neck; The inspiratory head is aligned, the expiratory head side leans to the left, the left ear looks for the left shoulder, the right side of the neck is stretched, the inspiratory head is aligned, and the neck extends upward for two or three times.
Keep your shoulders still and slowly turn the expiratory head horizontally to the right, with your chin parallel to the ground; The inspiratory head is straight, the expiratory head slowly rotates horizontally to the left, and the lower jaw is parallel to the ground. Return the suction head to the correct position, repeat two or three times, and extend the neck upwards.
Neck rotation
Exhale and bow your head, find the clavicle under your chin, slowly turn right, find the right shoulder of your right ear, then slowly turn your head back, turn left, find the left shoulder of your left ear, and slowly exhale and bow your head (starting from a small circle, only turn in one direction). Repeat two or three times. Head back to normal, neck extended upward.
The role of these two poses is to stretch the neck muscles and relieve the fatigue of the neck muscles and peripheral nerve tissues.
Shoulder rotary type
Stand in the mountain style, with your arms raised horizontally, your big arms rotating outward and your palms facing up. Bend your elbows and fingertips to touch your shoulders, and rotate clockwise around your shoulders to draw a circle, from small circle to big circle; Then turn the circle counterclockwise and repeat it eight to twelve times to return to the starting position.
Elbows on both sides of the exhalation slowly touch in front of the body, and the big arms inhale parallel to the ground, and spread out backwards. Repeat two or three times.
Inhale elbows up, put the back of your hand behind your neck, exhale elbows down, and put your arms on your ribs. Repeat two or three times.
Inhale the big arm parallel to the ground, extend the arm side and lift it horizontally, with the wrist and palm down, and exhale with both hands on the falling side.
This pose can relax the shoulder joint, relieve shoulder fatigue and periarthritis of shoulder, and promote blood circulation in the upper back.
Single-arm wind-blown tree type
Stand in a mountain posture with your feet as wide as your pelvis. Inhale your right arm, stretch it upward from one side of your body, and rest your big arm on your ear. Exhale, bend your body to the left and stretch your spine and right muscle group. Don't lean forward, the body is on a plane when viewed from the side.
Inhale and straighten your spine, exhale and put your right hand back to your side. Then the other side.
This integration helps to reduce waist fat and improve the immune system.
Right angle type
Stand in a mountain style with your feet shoulder-width apart. The breathing arm extends upward from both sides of the body, with fingers crossed over the head and the big arm attached to the ear.
Exhale and fold your hips down, and extend your spine arms forward, parallel to the ground and at right angles to your legs. Keep your eyes on the ground, inhale the arm to drive the spine to extend upward, exhale and put your hands back to your side.
This pose helps to improve hunchback, round shoulders and bad posture. Strengthen leg muscles.
Waist rotation type
Stand in a mountain shape with your feet shoulder-width apart. Inspiratory arms extend to both sides, palms down. Exhale and abdomen, the chest drives the spine to twist to the right, the left elbow bends, and the left hand is placed on the right shoulder. Put the palm of your right hand outward on your left hip, and look to the right and back, keeping your pelvis straight and neutral. Inhale, stretch your hands and straighten your spine. Exhale, arms back, feet together.
So is the other side.
This pose helps to nourish the spine, relax the back muscles and eliminate back fatigue.
Waist rotation type 2
Stand in a mountain posture, with your feet shoulder-width apart, your hands crossed in front of you, exhale and turn your wrists and palms forward, inhale and stretch your arms upward, and look up at the back of your hand. Exhale, the hips are folded down, and the spine arms are extended forward and parallel to the ground. Inhale and exhale, the spine slowly moves to the right, stopping at the limit, the breathing spine returns to the right, and the breathing spine slowly moves to the left, stopping at the limit. Inhale and straighten your spine, exhale. Inhale and drive your spine to stretch your hands upward, straighten your head, turn your wrists and palms down, exhale and return your hands to the front, recover your side, and put your feet together.
This pose helps to nourish and strengthen the arms, shoulders, hips and legs, and reduce waist and abdomen fat.