Zen yoga postures: wind blowing tree postures

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Physiological effects: expand the chest, improve the chest line, stretch the side waist, back, abdomen, hip; improve the body; stimulate and massage the abdomen; stretch the spine, repair scoliosis

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Practice step 1, stand straight back, legs and disturbance, hands naturally fall on the side of the body

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Inhale, raise your arms horizontally, and stand firmly on the ground with the soles of your feet

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The spine is straight up

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2

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Exhale, tighten the waist and abdomen, lift and straighten the right arm, drop the right arm back to the side of the body, and keep one breath

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Pay attention to keep the right and left shoulders straight, not one high and one low

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3

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When exhaling, the upper part of the waist, driven by the right arm, slowly bends to the left, just like a straight tree trunk bent by the wind, and the head organ turns to the top, keeping 2-5 breaths

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4

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When breathing in, slowly lower your body, put down your right arm, return to the starting position, and Practice on the other side

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Note 1

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This posture is easy to misunderstand

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When you bend to one side, you squeeze the waist on one side and stretch the waist on the other side

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This is a wrong understanding

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Please remember the principle of “isometric stretching” when practicing this type of asana

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That is to say, in this kind of posture, when stretching to one side, both sides of the waist are stretching

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For example, when bending to the right, you should pay more attention to whether the right waist is stretched rather than squeezed

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2

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When stretching to one side, pay attention to the stable mountain pose, that is, to keep back between your feet

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With the pelvis stable, fully extend the upper body

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Practice skills balance is a difficult point in yoga practice, in this posture can get good exercise

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When practicing, it is helpful to keep balance and breathe slowly and gently by looking at the ground far away

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With the bending of the body, the arms stretched upward have the feeling of pulling upward, but the shoulders should not deviate from the correct position: the soles of the feet should be firmly attached to the ground, the center of gravity should be evenly distributed on the feet, and the body should not swing back and forth

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Efficacy: improve the flexibility of the waist and spine, stretch both sides of the lumbar muscles by stretching, eliminate the excess fat in the waist, massage the abdominal viscera, and strengthen the function of the digestive system

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