* * * * Thyroid gland, promoting hormone secretion.
* Improve symptoms of headache, insomnia and depression.
* twisting the body can prevent visceral sagging and varicose veins.
* Strengthen the respiratory system and reduce the chances of suffering from asthma, bronchitis and various sore throats.
* Promote blood circulation in lower abdomen and improve the health of stomach, kidney, bladder, intestine and other organs.
* Improve constipation.
* If you have hypertension, hyperthyroidism, heart disease, etc. It is best to avoid doing "shoulders upright". You can practice "plow" first, and then try again after keeping it relaxed for 3 minutes.
* People with low blood pressure should not do this posture or "handstand" from the beginning.
* Please do your best. Too much force, barely propping up, not using a cushion, and moving your head at will are all likely to cause cervical or spinal injuries. This position is best performed under the guidance of a yoga instructor.
* Women should avoid this posture during menstruation, but doing it immediately after menstruation will help balance hormone secretion.
* Please lie down and have a rest before continuing with other postures.
"Shoulder upright" and "head upside down" are two very important yoga postures. Practicing together is good for both body and mind. The most "extreme" "chest" is that you don't need to hold your back with your hands, so many people think it is more difficult than "handstand", especially it is easy to put pressure on the cervical spine. Therefore, it is best for beginners to lay a few blankets to protect the cervical spine before practice, so that the neck will be in a more "volley" position, and the shoulders and head can support the action hard.
1, lie on your back. Lie flat on the felt with your shoulders and back. The felt is about 2 to 3 inches thick. Knees bent, feet together, feet on the ground. Put your hands on the ground, palms down, and lean to both sides of the pelvis. Turn your shoulders down so that the outside of your arm is close to the ground and your upper back is slightly off the ground.
2. Inhale, condense the strength of waist and abdomen, exhale, lift your knees and torso upward, then put your hands behind your back, put your thumbs on both sides of your waist, put your fingers on your back shoulder blades, and point your fingers at your hips (see the small picture). At the same time of elbow flexion, the upper arm should be close to the felt, the elbows should be shoulder-width, support the body hard, and keep the back vertical. Lift your knees above your forehead and stop, with your calves up vertically and your feet facing the sky. Support the weight of your body with your shoulders and elbows.
3. Inhale, slowly straighten your feet, and then point your toes up. Keep your whole body vertical. Keep elbows shoulder width apart. Don't leave your elbows off the felt, which can effectively support the whole raised body. Keep breathing naturally. Beginners keep this posture for 30 seconds to 1 minute, and then slowly increase it to more than 3 minutes. Then gently reverse the order and return to the posture of step 1 to rest.