Lie on your back on the bed or mat, support your waist with your palms, tighten your abdomen, and lift your legs vertically as high as possible. Keep your elbows bent 90 degrees, your back perpendicular to the ground, and your hips in line with your back instead of swinging back and forth.
After the posture is stable, do cycling in the air for 30 times, with 3 groups each time. The interval between each group should not exceed 1 minute.
To practice shoulder handstand, you should have a correct fulcrum. The fulcrum is the peak of the shoulder, not the neck. Steady breathing can make the body stable and the mind concentrate on breathing. The inspiratory chest opens, forming a strong upward thrust from the inside out. Exhale, the body is relatively relaxed, creating more room for adjustment and enjoying the postures between breaths.
The reduction process should be gradual, take it slowly, ensure that the blood flow and blood pressure change moderately, and cultivate a calm mind.
Capable people can stand on their heads first and then stand on their shoulders.
Steps:
1. Lie on your back, inhale, put your palms on the ground, and tighten your abdominal muscles and thigh muscles. Press the palm of your hand hard on the ground, slowly lift your legs and straighten your knees.
Put your legs on your head. As soon as your hips leave the ground, support your lower back with your hands. Slowly and carefully straighten your body until it is nearly vertical. (It is suggested that beginners' straightness should be limited to balance, and they should be 90 degrees off the ground when not starting. )
Chin against chest, thumbs together, legs relaxed, eyes staring at toes. (You can also close your eyes)
4. Breathe naturally and keep this position for no more than 5 minutes.
5. Slowly put down your body, slowly put your legs back on the ground, and relax 1 minute.
6. Repeat 3 times.
note:
1. This formula should pay special attention to the gentle movements of the neck to avoid hurting the neck.
The weight of the whole body falls behind the neck, followed by the shoulders, and the elbows only help support.
Pay attention to the balance of your body when you are straight.
4. Thumbs together, eyes looking at toes, can guide qi and enhance concentration.
5. Beginners can't do it, maybe the back is not strong enough or soft enough.
6. Beginners can practice against the wall.
7. The practice stay time can be gradually increased from 30 seconds to 5 minutes.
People over 8.60 years old with hypertension, heart disease and infirmity should not practice.