Standing three-dimensional: twisting triangle; Torsional extension side angle type; Three types of soldiers; Torsional half moon

? Standing exercises strength and flexibility. Each pose has its own advantages and exercises different muscle groups.

Torsion triangle: it is difficult to twist the triangle, which requires not only the flexibility of hamstring and spine, but also the stability and strength of legs and hips.

1 Stand in the middle of the yoga mat, and start from the asana. Hands akimbo, feet three feet apart.

Turn your right foot outward 45 degrees to align with the upper right corner of the yoga mat, and step your left foot one to twenty centimeters to keep the heel aligned.

Inhale, raise your hands above your head and salute upward. Exhale and put your left hand on the left side of your hip.

Inhale and stretch your right arm as far as possible, as far as possible to the right. Keep your back flat and your upper body twisted to the left.

Put your right hand on the ground outside your left foot, and extend your left arm upward to point to the ceiling, opening the clavicle.

6 Exhale, twist your right torso to the left, and look at your left thumb.

7 Keep 1-5 breaths and keep the pelvis vertical to the ground. Try to twist a little more with each breath. Repeat the above actions on the other side.

Correct posture: straighten your arms and legs. Inhale and stretch your spine, and twist your body when exhale. If the hamstring muscles are tense, then take a step with your left foot, close to the edge of the yoga mat. Don't lift your left foot to avoid instability.

Avoid spine bending.

Step 1: lean forward to your legs and thighs and contract your hip flexors. Compared with the previous pose, this action activates the psoas in different ways, because the pelvis rotates to a greater extent in this action. Imagine gluteus minimus starting with the front legs. When the femur and pelvis are at this angle, gluteus minimus can bend the hip perfectly.

Step 2: Activate quadriceps femoris to straighten knee joint. Press the front foot into the ground to evenly distribute the weight of the whole body to the soles of the feet. Generally speaking, in this pose, the weight will shift to the outer edge of the foot. In order to correct this situation, we should activate the peroneal muscle, generate eversion force at the ankle joint and transfer the weight back to the metatarsal ball. Try to drag your front foot in the direction of the forearm to contract the abductor of the hip joint. The contraction of tensor fascia lata and gluteus medius muscle, pay attention to how the contraction of muscle drives the pelvis in closed chain movement, so that the pelvis and thigh are in the right position.

Step 3: contract the lower side of the external oblique muscle and the upper side of the internal oblique muscle to twist the trunk. Activate erector spinae's upper side and arch his back slightly. The arm is pressed into the ground, the scapula is abduction, and the serratus anterior muscle is activated. The trick of this step is to visualize the action of pushing the wall by hand. Triceps brachii contraction and elbow extension, these actions run through the whole arm. Notice how these muscles work together to help the body enter deeper asanas.

Step 4: press the palm of the lower palm on the outside of the ankle joint and pronate the forearm. This activates pronator teres and pronator. Use triceps brachii to extend elbow joint. The posterior deltoid muscle contracts, the arm is further extended, and the palm is pressed against the ankle. This will twist the body from the shoulder strap core. The upper rhomboid muscle contracts, pulling the upper scapula toward the midline of the body and connecting all movements.

? Step 5: contract the quadriceps femoris, straighten the knee joint of the hind leg, and press the heel to the ground. Balance with the rest of your sole. Activate tibialis anterior and the posterior tibial muscle, so that the foot turns inward and the ankle bends (pulling the upper part of the foot towards the tibia). Begin to stretch gluteus maximus and gluteus medius, supinate hip joint and resist foot pronation. This creates two spiral forces on the hind legs, connecting the ground to the pelvis. Note that the activity of gluteus maximus makes the pelvis rotate in the opposite direction to the shoulder. The shoulders and pelvis turn in two directions, thus twisting the spine.

? Twist and extend the side angle: the full version of this action is very difficult. At the beginning, if you think it is too difficult to twist and extend the side angle, you can make a less difficult version first.

1 Starting from Yamagata, put your hands on your hips, exhale, and separate your feet by 3-4 feet.

Turn your left foot inward 45 degrees, and step your right foot one to twenty centimeters, keeping your feet together.

Heel alignment.

Put your hands on your chest and make a prayer fingerprint. Bend your right knee, keep your right thigh parallel to the ground, and straighten your left leg.

Twist your torso to the right and place your left elbow on the outside of your right thigh. Hip is vertical to the ground, and right hip bends backwards.

Look up and try the upper right corner of the room. Keep breathing 1-5 times, lengthen the spine when inhaling, and deepen the torsion when exhaling. Repeat the above actions on the other side.

Reduce the difficulty: the hind legs are not straight, but curved, and the knees and calves touch the ground, so it is easy to keep balance.

Step 1: The trunk is close to the thigh to contract the gluteal flexor muscle, including the psoas muscle and its synergic muscle. Push the back of elbow and the outside of thigh to activate the sartorius muscle. Note that when the femur of the front leg is bent, the pelvis will lean forward slightly.

Step 2: Push the knee joint with the elbow joint and rotate the body. This action can be broken down into the following steps, and feel how each action deepens the torso torsion.

A. Press the upper palm down to the lower palm to activate the upper pectoralis major.

B. Press the back of the forearm towards the thigh to activate the lower deltoid posterior bundle.

C. Fix the forearm on the thigh and pull the upper scapula toward the spine. The rhomboid muscle will take the spine as the axis and deepen the torsion of the trunk.

D. Try to wipe the palm of your hand outward from your body and contract the triceps brachii.

Wipe the palm inward and contract the biceps brachii. Because the palms are pressed together and do not move, activating these muscles helps to twist.

Step 3: Start the lower abdominal oblique muscle and twist the trunk to the front leg. At the same time, gently arch your back and twist your torso from the core of your body. The lower serratus muscle helps to twist the trunk, and the upper rhomboid muscle pulls the scapula toward the spine to twist the trunk together. These movements combine to rotate the chest around the spine.

Step 4: In this pose, the knees of the front legs tend to move inward. Press the outer thigh to the back of the arm and activate tensor fascia lata to counter this trend. Try to straighten the knee joint of the front leg and push the back foot backwards at the same time. Combine the two opposite movements of the front and rear legs to create a stability.

Step 5: Activate hamstring muscle of hind leg to straighten knee joint. The muscles of the hind legs and buttocks contract to stretch and externally rotate the femur. Imagine gluteus minimus stabilizing the femoral head of hip joint in acetabular fossa.

Twisted Half Moon: This pose is a variant of the half moon. The twisted half moon is both a balanced pose and a twisted pose. This action is a test of core strength.

1 Starting from the twisted triangle, the legs are separated, and the distance between the feet is 1 meter. Put your left hand on the ground outside your right foot and straighten your right arm.

Put your right hand on your right hip and twist it constantly. Keep your eyes on the ground. Your right knee is slightly bent and your left foot is 30 cm to the right. Lift your left leg to hip height and straighten your right leg.

Hip is vertical to the ground, and left rib is twisted to the right. After maintaining balance, the right arm extends to the ceiling. Twist your right arm outward and straighten your fingertips.

4 keep 1-5 breaths. Keep your hips vertical, bend your right leg backwards, and put your left leg on the ground. Repeat the above actions on the other side.

Step 1: contract the gluteal flexors, including the psoas, pubis, adductor longus and adductor brevis, so that the trunk flexes directly above the standing leg. Bend from the pelvis, don't bend your back to do this pose. Activate quadriceps femoris to straighten the standing leg. As soon as the quadriceps femoris contracts, it will automatically activate the rectus femoris, which is an integral part of the quadriceps femoris. The rectus femoris and sartorius muscle pass through the pelvis and knee joint, which will cooperate with the psoas muscle to bend the trunk towards the thigh. These multi-joint muscles span more than two joints and connect the lumbar spine to the calf.

Step 2: contract the gluteus maximus, the prime Mover of hip extension, and lift the hind legs. This muscle can also rotate the femur from the outside. In this pose, we want the kneecaps to face directly down. To do this, we need to fight the external rotation caused by the contraction of gluteus maximus. Activate tensor fascia lata and gluteus medius, and internally rotate femur. One trick of this action is to imagine pushing the wall with the outside of the hind foot. This will lead to abduction and pronation of tensor fascia lata and gluteus medius, and show that one muscle can do "double action". When you try this, don't abduct your leg to one side, but contract the adductor muscle to counter this trend. The adductor muscle also cooperates with gluteus maximus to stretch the hip joint. Start quadriceps femoris and straighten knee joint. Contracted tensor fascia lata can help straighten the knee joint. The long peroneal muscle and short peroneal muscle on one side of the calf exert force, which can make the sole of the foot valgus and open backwards.

Step 3: The quadriceps femoris and knee joint constitute the stretching muscle mechanism of standing leg. The combination of the two is like a hydraulic crane, straightening the knee joint and raising the pelvis. When we stand on one leg, the gluteus medius will automatically contract and fix the pelvis. The tensor fascia lata, which extends from the leg side, will fix the pelvis and straighten the knee joint together with the gluteus medius. Keep the femur, tibia and ankle in the correct position so that the weight can be supported by the arch of the foot. By contracting the fibula muscle on one side of the calf, the arch of the foot is activated and the metatarsal ball is pressed into the ground.

Step 4: contract the abduction arm in the deltoid muscle, contract the triceps brachii and straighten the elbow joint. Start pronator teres and rotate the forearm of the medial arm of the quadratus muscle, and press the palm to the ground. Activate infraspinatus and teres minor external rotation shoulder joint. The forearm and shoulder joint rotate in opposite directions, which makes the whole arm produce double helix force. Activate the lower serratus muscle and press down from the shoulder to the ground. The contraction of the upper side of the rhomboid muscle pulls the scapula toward the spine. Feel how this action helps to twist the chest.

Warrior 3: Warrior 3 has many different variants, starting from the mountain style and moving forward to achieve balance. Here we introduce the version from warrior I to high sprint style.

1 Starting from the Yamagata, step forward with your right foot for 30 cm.

Keep your arms above your head and parallel to each other. Lift your left foot and put the weight on your right foot.

The left leg is straight, and the muscles of the left thigh and gallbladder exert strength to accumulate energy for leg lifting. Hips are perpendicular to the front of the yoga mat, with right hips forward and left hips backward. The arms extend to the sides of the head and the trunk clings to the right thigh.

The weight is always placed on the right leg, the left leg is constantly raised, and the toes of the left foot are hooked up until the arms are parallel to the left leg and the ground.

5 Keep 1-5 breaths, and keep your hips perpendicular to your right leg. The coccyx extends backward in the direction of the left heel, and the right leg is tightened backward. Repeat the above actions on the other side.

Step 1: Start the psoas and pubic muscles, and let the trunk flex directly above the standing leg. Note that the sartorius muscle and rectus femoris muscle span the hip joint and can be used to cooperate with the main hip flexors. You can activate the rectus femoris by contracting the quadriceps femoris and straightening the knee joint. If the kneecap rotates inward, rotate the thigh bone outward to contract the sartorius muscle.

Step 2: Pay attention to the correlation of stretching muscles of back, hip and knee in this pose. The quadriceps femoris gets the synergistic effect of tensor fascia lata, which makes the knee joint of the leg stretch and improve. Under the coordination of adductor muscle, gluteus maximus stretches and lifts the hip joint of the leg, and the pelvis leans back. The buttocks contract, and the hind legs are pulled to the midline of the body, activating the gluteus maximus and adductor muscles. Activating the gluteus maximus will also make the legs rotate outward, which we don't want to see in the final pose. Start tensor fascia lata and gluteus medius, and the hip joint is rotated internally to resist the trend of external rotation. One of the skills here is to imagine using the outside of the leg lift to face the virtual wall, generating an abduction force, and then realizing the auxiliary action of internal rotation. This will return the legs to the neutral position with the kneecaps facing down. Arch your back, start erector spinae and quadratus lumborum, and lift your torso.

Step 3: The core function of the soldier's third balance is to stand on the quadriceps of the leg. Use it to straighten your knees and lift your torso. The kneecaps should face straight ahead. If facing outward, press the metatarsal ball into the ground to make the thigh pronate. This will activate the fibula muscle on the calf side of the standing leg, as well as the tensor fascia lata and gluteus medius muscle.

Step 4: Pay attention to the relationship among erector spinae, trapezius and deltoid. Observe how these muscles work together to lift the chest, raise the arms, and pull the shoulders down to the back away from the neck. Straighten the elbow and start the triceps brachii. Press the index fingers together to activate pronator teres and pronator. The supination force is used to balance the pronation of the forearm, and the extensor pollicis longus and abductor pollicis are used to pull the thumb backward away from the mound of the index finger. Activate the rotator cuff muscles of infraspinatus and teres minor to make the shoulders rotate outwards. Combined with the pronation of the forearm, a double helix force will be formed, which will pass through the elbow joint and run through the whole arm.

The above is today's yoga introductory sharing, which takes you to learn yoga from the perspective of muscle function. You can forward your attention if you like it. This is the fourth chapter of yoga introduction, welcome to collect.