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In yoga practice, we often ignore many postures that look simple but are very beneficial to the body
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However, the simpler they are, the more you need to observe and practice them carefully
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There are many reasons why they are ignored
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They may be difficult to integrate them into the Yoga sequence, or they look too “simple”, or we may not realize the benefits of postures
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Today, I’d like to introduce a super simple and practical yoga pose – squat padangusthasana (toe squat), which is a variant of traditional yoga squat
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It has many different names, including toe squat and one leg squat..
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This pose requires the practitioner to have a strong sense of balance, which is very difficult, but as long as he practices hard, he will be able to do it
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As the saying goes, “people’s old feet decay first, trees wither and roots exhaust first”
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The feet are located in the lower part of the human body, far from the heart, and the blood reflux is slow, so they are the first aging part of the human body
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Taking care of good people’s legs and feet is the first step to prevent human aging, and yoga squatting is just a great way to exercise legs and feet
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There is a folk saying: squatting for five minutes is equal to walking for an hour
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Yoga squatting can be said to be one of the simplest ways to strengthen the body
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Efficacy of Yoga squat pose 1
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When people squat down, their bodies fold and their blood rushes to the non squeezed blood vessels of the whole body
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As soon as people stand up, their blood rushes back
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In such a squat, the reciprocating movement of blood improves the blood vessel function, speeds up the blood circulation and metabolism in the body, activates the immune system, and can quickly remove harmful and toxic metabolites, The human body is naturally healthier
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2
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Squatting can enhance the range of motion of the waist, hip, knee and ankle, enhance the flexibility of the knee and delay the aging of the joint
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If the joint moves less, the bone will become fragile, and calcium will be lost to the blood and stored in the kidney and bladder, resulting in difficulty in urination
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Therefore, squatting is the key to staying young forever
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3
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Often doing squatting exercise can enhance muscle strength, especially the muscle strength of lower limbs; The strength of both legs is enhanced, which can effectively prevent falls
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When you walk, you will feel relaxed and full of vitality
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4
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Squatting exercise can strengthen the muscles inside the thigh, make the blood and lymph of the lower limbs return, and promote the activity of reproductive organs
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People’s sexual function will gradually decline after middle age
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If they can squat for a long time, their sexual function will gradually improve
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5
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Squatting can consume a lot of calories, which can reduce the excess fat on your body, especially the fat accumulated in your hips and thighs
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In addition, squatting can squeeze your abdomen, promote the burning and decomposition of fat around abdominal organs, and help you lose your small belly
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Not much to say
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Next, I’ll bring you a group of yoga moves to make you better do squat yoga
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1
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King Kong sits on the outside of the heel, the two big toes overlap, the instep is close to the ground, keep the back straight and upward, and the hips sit on the inside of the soles of the two feet
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2
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Salute inhalation, raise your head and look up at your neck
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Keep your elbows on the inside of your knees, keep your feet slightly wider than your shoulders, and push your knees outward with your elbows as far as possible
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3
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Yoga stick_ In) keep the head, neck and trunk in a straight line, straighten the legs, keep the knees together, and keep the inner sides of the feet together
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4
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Pigeon instep touch the electronics
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Take a side lunge
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5
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Sit back support type II keep your back straight, adjust your breathing, shrink your abdomen, put your legs together and stretch forward, point your fingers to the positive direction, and gradually bend your body backward
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6
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In cow face type, lift your arms horizontally, wrap your right leg around your left thigh in front, and keep your instep close to the ground as much as possible
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Attention: 1
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Sitting and standing on the heel may make the knee tense; If your ankle or toe joints are tight, don’t hold them for too long
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2
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If your knees are uncomfortable, put a blanket under them or a cushion between your hips and heels
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Some students like to roll a towel under their knees, which helps to alleviate the knee joint
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3
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For people with weak physique, they need to practice squatting according to their ability
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The elderly should grasp the head of the bed, other handrails or door frames, and do it slowly and steadily
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The squatting speed should not be fast
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4
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When practicing squat posture for the first time, control the number of times within 10 ~ 20 times, which generally will not cause muscle pain
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