Today I want to share with you a universal asana in yoga practice.
It is called universal because practicing this body can not only tighten the lower abdomen and beautify the leg lines, but also treat the hunchback and stabilize the foundation.
More importantly, it is very simple and everyone can master it quickly! There are so many good movements in yoga! Today’s yoga chair is the most magical one! As the “classic style” of yoga postures, the phantom chair pose can really represent some essence of yoga postures.
This action is in line with the principles of the human body and exercises your body and mind in the most “natural” way.
Magic chair – action breakdown 1 Mountain standing.
Feet together or apart, hip width.
2.
When inhaling, step on the ground with both feet and extend the spine upward.
3.
When exhaling, bend your knees, squat your hips backward and downward, keep your pelvis in the right position, lean your upper body forward slightly, and your knees should not exceed your toes.
4.
When inhaling again, lift your arms up over your head, palms of both hands are opposite, the inner side of your big arm is close to your ears, your abdomen is tightened, and your eyes look forward horizontally.
5.
When exhaling, the shoulder blades sink and the hips continue to sink backward, so that the knee joint during bending is directly above the toe, the head is in a straight line with the spine, and the feet press evenly against the ground.
Note: while lowering the sciatic bone, you may feel a sharp heartbeat while your head is very light.
You can challenge yourself and squat deeper, but don’t exceed the limit or be too nervous.
Sink as you exhale and extend upward as you inhale.
6.
After 3-5 breaths, return to mountain standing.
Pay attention to: 1 Try to keep your thighs parallel to the cushion surface, keep your knees no more than your toes and aim at your second toe.
2.
Sink the hips to the heels and roll the tailbone down at the same time to keep the waist from collapsing.
3.
Keep your shoulder blades sinking and rotate your arms outward.
4.
Feel the tight state of the big and small legs and abdominal core, put your feet on the ground, move your legs to the middle, and extend upward to your arms and fingertips.
Unsuitable crowd: Patients with hypotension, insomnia, knee injury.
Deep practice of magic chair style: for Jia people with a better degree, here I also recommend two deep exercises of magic chair style, namely, magic chair twist style and tiptoe magic chair style.
Magic chair twist: Method: start from standing in mountain pose, bend your knees in magic chair pose, don’t exceed your toes, sink your hips backward, push your right hand to the outside of your left knee, turn your body to the left, close your hands in front of your chest, close your jaw to your left shoulder, look at the top left, stretch your waist on both sides equally, return to magic chair pose with your arms up, stand in mountain pose, adjust your breathing, and Practice on the opposite side.
Efficacy: strengthen and stabilize the legs and hips, lengthen and lighten the spine, and expand the chest.
Tiptoe magic chair pose: Method: stand with your legs together, inhale, extend your arms upward, and close your hands in front of your chest; Exhale, tighten your abdomen, bend your knees and keep your back straight.
Slowly lift your heels, keep your balance and breathe 3 ~ 6 times.
Efficacy: tighten the lower legs, eliminate excess fat on the legs and waist, and have a slim waist curve.
Magic chair style · auxiliary practice for Jia people who can’t find the right way to practice magic chair style, here are also three auxiliary practice methods recommended for you, which can make you better feel how each part of the body works and maintains in magic chair style.
Use the Yoga brick to practice the magic chair style.
Use the yoga chair to practice the magic chair style.
Notes 1.
When practicing this pose, your lower back must be straight.
This can be tested by touching whether there is a groove in the center of your lower back with your hand.
In phantom chair practice, focus on keeping the back, chest and pelvis in the correct position.
2.
If you feel that this pose will compress your knees, especially if your hips are tight and hard, it is recommended that you either do not practice this pose, or reduce the difficulty of the pose and reduce the range of knee bending.
3.
If you feel uncomfortable with your knees after practice, it proves that your knees are under too much pressure.
You should stop practicing immediately and practice the open hip pose instead.
Try this pose after a few weeks.
4.
When practicing, distribute the weight evenly between the forefoot and heel, instead of feeling the knee exerting force, and pay attention that the knee should not exceed the toe.
When holding the posture, keep your feet together and tighten your legs, which can also cultivate strength to support your knees.
5.
If you or your family have heart or circulation problems such as high blood pressure, you can practice this pose without raising your arms and put them on your crotch.
6.
The elderly and children don’t need to keep it for a long time when they practice.
They can take it back at any time when they feel tired.
Magic chair pose · posture effect 1 Correcting chest hump and improving O-shaped legs can improve temperament as a whole.
2.
Relieve the tension of the shoulder and enhance the flexibility of the shoulder joint.
3.
Expand the chest and strengthen the function of lungs and stomach.
4.
Strengthen the muscle strength of the core and back.
5.
Eliminate waist, abdomen, buttocks and legs fat, beautify waist muscle lines and leg lines, and increase leg strength.
6.
It can relieve and physiotherapy leg and abdominal muscle weakness, spinal weakness, arthritis and urogenital discomfort.