How many yoga postures are there? Some ancient yoga classics record that there are 84000 yoga postures.
Don’t be frightened by this huge number.
In fact, it’s enough for you to know that yoga postures are divided into these seven categories: sitting posture, forward bending, backward leaning, lateral bending, torsion, balance and handstand.
01 sitting posture is the posture used in meditation, including simple sitting the lotus pose (half, full), Vajra sitting, thunder sitting, supreme sitting, etc.
practice the skill method: no matter how the legs are placed, when sitting, keep the spine straight under the natural curvature, so that the spine can be promoted, and the internal organs of the abdomen will not be squeezed.
At the same time, keep a certain degree of excitement in the body and spirit, so as not to fall into a state of drowsiness.
Note: some Jia people can’t finish well When sitting with open hip, the pressure will be wrongly given to the knee joint, which is easy to hurt the knee.
Attention should be paid to the external rotation of the hip joint to reduce the pressure of the knee joint.
Efficacy: sitting with bent legs makes the hip joint, knee joint and ankle joint more soft and flexible, which is helpful to prevent and treat rheumatism; Due to the bending of both legs, the blood circulation of the lower body is reduced, so as to speed up the blood circulation of the upper body, and the body and head get more sufficient blood supply; It is good for abdominal organs and nervous system.
Straightening the spine can strengthen the spine and back muscles.
Anterior flexion spine is one of the most important organs of the human body and the girder of the human body.
The spine has six movement directions: forward bending, backward bending, left and right lateral bending, horizontal left and right torsion.
Many postures of yoga are aimed at the spine.
Forward bending refers to the posture in which the spine bends forward and leans towards the legs.
There are many different types of forward flexion.
The most common types can be divided into two categories: standing forward flexion: such as standing three-dimensional forward flexion and half standing three-dimensional forward flexion; Sitting posture forward bending: such as turtle, single leg back extension, double leg back extension, semi lotus sitting forward bending, semi hero sitting forward bending, etc; There are also those that do not completely belong to the forward flexion, such as baby pose, downward dog pose, boat pose, phantom chair pose, plow pose, knee to chest pose, etc.
Efficacy: stretch and strengthen back muscles, promote back blood circulation, and enhance the softness and flexibility of spine; Gently squeeze and massage abdominal organs to promote digestion and excretion; Stretch the posterior muscles and ligaments of the leg; Calm the mind and calm the nervous system.
03 retroflexion retroflexion refers to the posture in which the spine bends backward.
Retroflexion should be done in cooperation with forward flexion, that is, after a retroflexion, a forward flexion can be connected according to the trend, so as to extend the spine, reset the intervertebral disc and get a full rest of the spine.
This is very important.
Don’t force yourself to do it so as not to be hurt.
Yoga has many backward poses, The backward posture can be divided into two categories: the camel posture and the wheeled posture evolved from the mountain posture, which conform to the gravity.
Usually, these postures start from the kneeling or standing posture.
To complete the backward bending, the body needs to fall to the floor with gravity.
The backward bending mainly overcomes the gravity, such as cobra, locust and bow (contract and lean back).
Usually, these postures start from the pitching position, with the abdomen facing the cushion.
Effects: relax the muscles and connective tissue in front of the body, strengthen the muscles in the back, and give people an elegant feeling; increase the flexibility of the shoulder joint, expand the chest, so as to enhance the vital capacity and create conditions for deep breathing; relax the muscles and fascia between the chest and ribs, especially the pericardium, to give the heart With more space, the viscera can improve its function and bring gospel to cardiovascular patients; Strengthen the spine, increase the blood supply in the spinal region, and benefit the central nervous system; Stretch the abdominal area, regulate weak abdominal organs, squeeze the kidney and enhance renal function; Improve people’s posture and activate energy in the body.
Note: some people usually press the thoracic spine too hard when leaning back, which may cause spinal reverse arch and compress the chest space, which is not good for the body.
Therefore, before doing any supine, adjust your breath and relax.
Relaxation can improve the alertness of the body, promote the relaxation of rigid and tense parts of the body, and also show the tension and relaxation in the body.
When leaning back, we should pay more attention to the sense of extension and space of the spine to achieve enough.
04 scoliosis is a posture in which the spine bends to the left and right.
Such as latch type, triangle extension type, side angle extension type and other effects: make the spine more flexible and elastic; Reduce side waist fat; Stretch to the parts where the left and right waist can’t move at ordinary times, affecting the abdominal viscera.
Note: in the side bending posture, the left and right sides should be kept equal in time and symmetrical in amplitude to avoid artificial c-bending of the spine.
At the same time, pay attention not to raise your hips and press your waist, and stretch your chest excessively to maintain the neutral position of your spine.
05.
Torsion refers to the posture in which the spine is twisted horizontally to the left and right.
Many female stars like this kind of posture.
Efficacy: gently massage internal organs to relieve slight back pain; When the body is twisted to the left and right, the cervical spine, thoracic spine and lumbar spine are strongly twisted, which is particularly useful for the nervous system and has the effect of soothing and calming the mood.
Note: when doing torsion, we should also pay attention to the promotion of the spine, which is mainly due to the increased risk of lumbar disc protrusion or prolapse when the spine is twisted more than 16 degrees between planes.
If you want to avoid sports risks and practice safely, you must tighten the abdominal and back muscles and let the spine twist gently under the condition of promotion.
06 balance and coordination balance is a posture that requires some limbs to support the body and maintain balance.
Efficacy: exercise the balance and coordination of the body; Enhance the ability to concentrate; Help us find inner peace and stability.
Note: in any balanced posture, the first balance is the heart, the mind, and the last is the body.
If you want to stay in balance and coordination asanas, the biggest trick is to focus on the asanas you want to do now and don’t lose your mind.
07 handstand handstand is a body inverted position, including shoulder handstand, plow, head handstand, etc..