behaviour
Lie prone, straighten your feet, hook your toes, put your hands flat on your sides, put your palms on the ground, and exhale as close to your chin and throat as possible.
Inhale, tiptoe up, knees off the ground, and stand up hard; Exhale, then straighten your waist completely and move your toes forward to the limit. At this time, the jaw and chest are still close to the floor, the neck and back are close, and the consciousness is concentrated on the tension of the neck. Breathe gently for 5 times.
Then, the toes slowly slide backwards, and at the same time, the waist is put back on the ground. Prone position, relax all over, repeat the exercise for 3 times.
function
Regulate autonomic nerve, promote metabolism, relieve stiffness and tension of shoulder and neck muscles, and eliminate pain in this part. It has the effects of strengthening chest, lifting buttocks and preventing internal organs from sagging.
point out
The chin and chest are used as fulcrums and cannot be moved. Knees can't bend.
Yoga posture-Wei Si Nuo style
behaviour
Lie on your right side, bend your right hand when the pillow supports your head, put your left hand on your left thigh, and keep your whole body in a straight line. Take a deep breath and hold your breath for a while.
Inhale, bend your left foot, grab your left thumb with your left hand, and slowly pull up and straighten your left foot; Exhale, slowly pull your straight feet towards your head, with your toes down, forming a "hoe" posture.
Keep this position and breathe naturally for 5 times, then change to the left lateral position and repeat the exercise, 3 times on the left and right.
function
Promote blood circulation and strengthen internal organs, especially liver function. Relax hips, eliminate excess fat at waist and relieve back pain.
point out
The degree of leg elevation depends on the individual's situation. Don't use force to avoid pulling muscles.
Yoga posture-tree shape
Cultivate balance and develop a sense of balance in the body.
● Yoga tree is a tree-like posture.
To exercise this style, you should be down-to-earth, rooted, and hold this idea, then your knees will be fully stretched and stable.
As a "branch", the hand should imagine infinite extension. With this idea, you can "grow" step by step.
● Yoga tree can develop the sense of balance of natural attributes existing in the body.
● Action essentials: In order to stand on one leg to achieve balance, the inside of the knee and the big toe of this leg should be pressed hard.
Complete the following steps:
A. Stand with your feet together, expand your chest and abdomen, stand with your knees and big toes together, and lift your forehead slightly.
B After inhaling, bend the right knee as shown in the figure when exhaling, so that the instep is attached to the hip joint and the sole of the foot is upward. The left leg supports the whole body weight, hands are raised, palms together, breathe slowly, and stand still for 20 seconds-1 min.
Practice the same time with the other leg.
C. After the action is completed, stretch your whole body and fully relax.
References:
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