When practicing V-pose, the shoulders should be relaxed, the front end of the sitting bones should be evenly stressed, the legs should be pulled together and stretched upwards, as close as possible to the abdomen. When leaning back, the back should be straight, the spine should be extended, and the eyes should be focused on the front, making the torso form a V-shape..
Solution: With one hand supporting the ground and the other hand vigorously flicking the gluteus muscle backwards and outward, press the front end of the ischium firmly against the cushion..
Solution: Tighten the abdominal core, lower the shoulders, widen the clavicle, push the thoracic vertebrae towards the sternum, lift the sternum towards the head, and extend the spine upwards..
Solution: The key to maintaining balance in the V-pose is to reduce the difficulty of grabbing the ankles or bending the knees or using assistive tools if the legs cannot be straightened..
For beginners, V is still quite difficult to achieve all at once, mainly due to insufficient strength. Yoga is not a one-time practice, strength needs to be gradually developed. Give yourself more time, as long as you persist, you will definitely be able to do it someday..
Note: The image is sourced from the internet. If there is any infringement, please contact us to delete it. To practice yoga in spring, you need to warm up like this Today’s topic: Spring, let’s practice slower Tell me your experience~How many high difficulty poses have you unlocked for practicing yoga? High difficulty yoga poses are a process of self challenge and self discovery. By constantly trying and breaking through, you can discover your inner potential, stimulate your creativity and confidence..
High difficulty poses often require prolonged practice and patience. By persistently practicing, you can cultivate your perseverance and self-discipline, and learn to maintain patience and determination in the face of difficulties and challenges..
Today, I will share with you a series of 20 decomposition diagrams for entering advanced postures. Let’s take a look at how these advanced postures are achieved. Those who want to advance can save them and practice them slowly..
The pose is named after the fact that the chest is raised like a raised pigeon. The posture strengthens the curves of the thighs and calves, making the curves firm and elastic, making the waist softer and slimmer. In addition, it can also eliminate excess fat on the arms..
Wheels enhance the back muscle group, relax the shoulder and neck muscles, and keep the spine healthy and flexible. The front of the body also receives powerful stretching, nourishing and strengthening various abdominal muscles, benefiting many internal organs and glands..
This posture can fully stretch the chest, maintain spinal health, relieve pain in the coccyx area, and also provide the effect of head standing for practitioners..
The combination of headstand and lotus pose, although a bit difficult, also takes into account the benefits of headstand and lotus pose, effectively enhancing core strength and opening the hips..
This variant rarely appears in yoga practice because it requires good core and shoulder strength, and is often practiced, making it an excellent yoga posture for enhancing core strength..
Wild style is not only beautiful, but also has extraordinary effects. It clears the lungs and shoulders, enhances the respiratory system, corrects chest hunchback, stretches the spine, hip flexors, and the entire front of the body.
This is a very popular balance posture. Practicing this posture requires a lot of balance and stability, strength and flexibility, as well as technique..
This pose is similar in form to the Crane Zen pose, but it tests the core strength more than the Crane Zen pose. The difference is that the Crane Zen pose requires the palm to support the ground, while the Little Crow pose requires the entire forearm to be pressed against the ground, so the requirements for the arms and core are higher..
The guide officially elongates the spine, extends the lateral body, and releases deep tension in the legs and lower back. If the hip and shoulder joints are not flexible enough and the hands cannot reach the feet, extension bands can be used to assist in practice.
The posture effectively opens the chest and shoulders, stretches the entire spine, stretches the muscle groups of the shoulders, neck, and back, and enhances the flexibility of the chest and upper spine..
This posture requires high balance and strength in the body, mainly exercising the arms, legs, abdomen, shoulders, hips, inner thighs, and side of the body..
Flying pigeon pose is a very graceful advanced posture that can enhance multiple muscle groups while stretching other muscle groups. It can also help you overcome fear and build confidence..
Turtle pose is a common yoga posture. When practicing Turtle pose, we connect our arms and legs to extend our lower back and hip joints. It is an advanced yoga posture that includes deep forward folding and intense stretching of the hips and groin..
This seems a bit unbelievable, how can you just hover in the air by landing on the back of your feet? Your instep should be wide enough, your arms, and your core strength should be strong enough..
This is an advanced variant of the lizard style, with high requirements for hip flexibility and strength..
The side plank leg lift variant is already very difficult, and with the addition of grabbing the feet, the difficulty is not average..
The pose, also known as the Shiva Divine Pose, is a popular internet celebrity pose..
This is a creative variant of bow style, which requires high flexibility and abdominal strength..
This is also an uncommon yoga pose and an advanced variant of boat style, combining elements of boat style and compass style..
The Super Soldier style is very complex. In addition to requiring flexible leg muscles and thighs. In addition to opening your shoulders and side, this posture also requires you to balance one foot while hanging upside down with the other foot against your hips. This posture is far from as simple as it appears. Why are women passionate about yoga? 5 reasons to dispel your doubts. In today’s society, yoga has become an increasingly popular form of exercise among women. What is the reason why they are so passionate about yoga? Next, we will explore five reasons to unravel this mystery..
Firstly, yoga is a symbol of a healthy lifestyle. In this era of pursuing health and balance, women are increasingly valuing their physical and mental health. Yoga not only enhances the flexibility and strength of the body, but also adjusts mindset, reduces stress, and enhances happiness through deep breathing and meditation..
Secondly, yoga is a form of physical and mental cultivation. By practicing yoga, women can find inner peace and tranquility, break free from the pressure of busy life, and achieve a balance between body and mind. Yoga’s meditation and techniques can help women focus on the present, reduce negative emotions, improve self-awareness and self experience..
Thirdly, yoga is a beautiful experience. The beauty and fluency of yoga movements make people feel like basking in spring breeze. Women feel the comfort and softness of their bodies while practicing yoga, displaying charming postures and elegant temperament. Yoga can not only shape perfect body curves, but also enhance women’s confidence and charm..
Fourthly, yoga is a way of socializing and communication. At yoga studios or activities, women have the opportunity to meet new friends and share the joy and experiences of exercising. Yoga can bring people closer, establish friendship and trust, enhance social networks, and enrich life experiences..
Finally, yoga is a way for personal growth and improvement. Through continuous practice and exploration, women can gradually improve their yoga skills, challenge their own limits, and achieve personal goals and dreams. The process of practicing yoga not only exercises the body, but also cultivates perseverance and patience, improves self-awareness and self-management abilities..
In summary, women are passionate about yoga for multiple reasons, including the pursuit of a healthy life, physical and mental cultivation, beautiful experiences, social communication, and self growth and improvement. Whether for health or beauty, yoga brings endless joy and happiness to women. In order to prevent sagging breasts, it is important to practice the Yoga Camel pose regularly, especially after the age of thirty. Here is a quick self testing method to test whether your breasts are sagging: prepare a chopstick or pen, place the chopstick under your chest, and then release your hand. If the chopstick does not land, it indicates that your breasts are sagging. If you release the chopstick and land it, congratulations.
Today, I recommend a pose for everyone: Yoga Camel pose to improve posture and prevent sagging of the chest..
Belonging to the basic backward bending posture, it can prevent and improve hunchback with chest, stretch the front side of the body, open the groin, and soften the flexible spine. Let’s see the exercise method:.
Kneeling on a mat, feet spread out at the same width as the pelvis, knees and feet pressed against the ground, thighs perpendicular to the ground.
When exhaling: roll the coccyx to lift the pubic bone, retract the abdomen, lead the spine upwards with the head and neck, extend backwards, grab the heels of both feet with both hands, and enter Camel pose.
In the most basic camel pose, it is strictly required that the thighs be done perpendicular to the ground. This can protect the knees, reduce friction between the patella and the ground, and also reduce the weight borne by the knees; At the same time, it can also better stretch the front side of the body..
Pressing down on the shins and back of the foot can also relieve pressure on the knees and stabilize the foundation of the entire body..
Many beginners are unable to control their thighs to be perpendicular to the ground, neither leaning forward nor moving backward. The simplest way is to practice facing the wall, always keeping the thighs close to the wall..
Rolling the coccyx, lifting the pubic bone, and tightening the abdomen is actually an action. Don’t underestimate this action. It can release space in the lumbar spine, avoid compression on the lumbar spine and iliac joint during backbending, and tighten the core to provide extra protection for the waist. It can also exercise the pelvic floor muscles, which can be a lot..
It is recommended that those who cannot find the feeling of pelvic rotation or want to exercise pelvic floor muscles can bring up this movement separately and practice more when they have free time..
I have seen many people practice camel pose by moving their entire body backwards from the knee or lumbar position, which is incorrect. Camel pose is a backward bending movement, where every line of the body is curved and full..
Under the premise of controlling your thighs to be perpendicular to the ground, push your chest forward and lift it up, imagining using the part of your front chest to draw a circular arc, like a bow..
But one thing to pay attention to is the chest area, not the lower edge of the ribs. The lower edge of the ribs should be slightly retracted together with the abdomen to prevent the ribs from everting..
Don’t lean your neck too far back, apply a little force to the back of your neck, so that the head and neck are on the curve of the entire spine, without deviating from this track, and without any folding points..
When doing camel pose, we usually say to inhale and extend, and exhale by grabbing the heels of both feet one by one with both hands. But I found that when grabbing the heel one by one, the vast majority of beginners will instantly shift their body’s center of gravity to one side, causing the lumbar spine to be compressed. At the same time, because everyone’s practice habits are fixed, over time, there will be imbalances on both sides of the body, and one side of the body will always be stronger than the other..
Later, during practice, I simply requested both hands to simultaneously grab the heel of the foot. For people who are accustomed to being active on one side and passive on the other due to imbalance on both sides of the body, they may not be accustomed to it at the beginning, or they may find it difficult to grasp the heels with both hands. Therefore, they can place yoga blocks on both sides of the heels and gradually practice from the beginning, which is also better than being unbalanced on both sides. Practice is much better..
One more thing about camel breathing: When entering the back bend, according to your own habits, you can choose to inhale or exhale, and maintain natural breathing after entering the pose..
Lastly, a hunchback can also affect the chest shape of women, causing premature sagging of the breasts. The wisdom of yoga brings us truth, discernment, and joy 1. atha yog ā ‘ Nu śā Sana ṃ.
2. Yoga ś Citta v ṛ tti nirodha ḥ.
3. tad ā Dra ṣṭḥ svar ū Pe’vasth ā Na ṃ.
4. v ṛ ttaya ḥ pa ñ catayya ḥ kli ṣṭ ā ‘ Kli ṣṭ ā ḥ.
5. pram ā ṇ a viparyaya vikalpa nidr ā Sm ṛtaya ḥ.
6. abhy ā Sa vair ā Gy ā Bhy ā Tan Nirodha.
By exercising and not being fixated on things, one can control all of the above..
7. tatra shitau yatno ‘bhy ā Sa ḥ.
8. sa tu d ī Rgha k ā La nairantarya satk ā R ā ‘ ‘ Sevito d ṛḍ habh ū Mi ḥ.
9. Vitarka vic ā R ā ‘ ‘ Nand ā ‘ Smit ā ‘ Nugam ā T sa ṁ praj ñ ā Ta ḥ.
The highest form of meditation is the perception of truth, discernment, and joy that arises from the union of the true self and the universe..
ten ś Raddh ā V ī Rya sm ṛ ti sam ā Dhi praj ñ ᾱ p ū Rvaka itare ṣ ā ṁ.
Others go through stages such as confidence, motivation, memory, contemplation, and intelligence..
11. t ī Vra sa ṁ veg ā N ā M ā Sanna ḥ.
twelve īś Vara pra ṇ idh ā N ā D v ā.
13. taj japas tad artha bh ā Vana ṁ.
14. tata ḥ pratyak tangent ā ‘ Dhigamo ‘py antar ā Y ā ‘ Bh ā Va ś CA.
It can reach the consciousness of the universe and make everything unobstructed..
15. maitr ī Karu ṇ ā Musito’pek ṣ ā ṇ ā ṁ sukha du ḥ kha pu ṇ y ā ‘ Pu ṇ ya vi ṣ ay ā ṇ ā ṁbh ā Van ā Ta ś Citta pras ā Dana ṁ.
Peace of mind comes from friendship, kindness, joy, and equality. To treat happiness and suffering equally, what is worth it and what is not, can purify consciousness..
16. pracchardana vidh ā Ra ṇ ā Bhy ā ṁ v ā PR ā ṇ Asya.
17. vi ś OK ā V ā Jyoti ṣ mat ī.
18. Anity ā ‘ś Uci du ḥ kh ā ‘ N ā Tmasu nitya ś Uci sukh ā ‘ Tma khy ā Tir avidy ā.
Ignorance identifies those who are not eternal, impure, painful, or belonging to the true self as eternal, pure, joyful, and belonging to the true self..
19. d ṛ g dar ś Ana- ś Aktyor ek ā Tmatev ā ‘ Smit ā.
20. pari ṇ ā Ma t ā Pa sa ṁ sk ā Ra du khair gu a v tti virodh ā C ca du ḥ kham eva sarva ṁ vivekina ḥ.
For intelligent people, everything is bitter. Because everything is changing, things become their opposite states..
21. Heya ṁ du ḥ kham an ā Gata ṁ.
22. Dra ṣṭṛṛ d ṛ ś Ayo ḥ sa ṁ yogo heya hetu ḥ Online Lecture | Stay Away from Anxiety, Happiness Yoga Ayurveda is a life science from India that aims to help people treat diseases and maintain physical health. In the Ayurvedic system, there is an important concept of exercise, which is closely related to yoga. Through mental exercises such as yoga poses, pranayama, and meditation, people can effectively alleviate anxiety, balance their body and mind, and make life more enjoyable and healthy..
Chen Chaoqi, founder of MyPTyoga, is the main lecturer of CCTV5 “Get Alive” yoga. I have over 20 years of professional experience in the fields of yoga and fitness, under the guidance of world-renowned yoga breathing guru Tivari, yoga meditation and yoga psychology guru Dr. Borg, and healing guru Dr. Jaidis, who founded the Ayurvedic purification center. Classic Yoga Exercise – Sitting on a Mountain (Lecture): Spread your feet on a mat, clasp your fingers together, turn your palms and extend them from front to top, keep your neck centered, hold for 30-60 seconds, then switch hands and feet, and practice on opposite sides..
Standard practice:.
1. Lotus sitting posture, clasp your hands with ten fingers, flip your palms and extend them from front to top, push your heels upwards, and sink your shoulders..
When feeling each inhalation, extend your palms and heels upwards, root your ischium downwards, hold for 30-60 seconds, then switch legs and hands before practicing..
2. Do not shrug, do not pinch your arms inward when stretching, and maintain the extension line on the side waist..
Patients with knee joint pain do not sit in a lotus position and can choose to sit in a scattered position. How can beginners focus on yoga? Yoga for body and mind cultivation.
Master Patangali proposed the eight branches of yoga in the Yoga Sutra, which are also the eight steps of the yoga practice process. One of them is Dharana, which refers to the concentration of consciousness, which is actually the “attention” and “concentration” that we have been emphasizing in practice..
In yoga practice, concentration allows us to have a clearer sense of the internal changes in our body, maintain a keen awareness, and have a clear perception of the state and depth that our body can reach. This keeps our body in a positive position throughout the practice and prevents injury. It also helps us improve our yoga posture quickly and improve our yoga practice state..
So how do we improve our attention when practicing yoga? There are generally three methods to start with:.
Each yoga pose has a practice area, focus your attention on that area and feel the changes in that area. For example, in Warrior 2, pressing down on the mat with both feet can clearly feel the feeling of leg support, and even cause shaking. At the same time, opening the arms to both sides can create a tingling sensation in the shoulders, so feel this feeling with your heart. Alternatively, during practice, you can focus your thoughts on specific areas, feel where your thighs are, where your hips are, what the muscles on the upper thighs feel like during Warrior II practice, and feel the state of your arms after stretching..
Perhaps in general postures, you don’t pay much attention to the gaze point, but in doing some balance postures, you will find that focusing on one point is very helpful for the body to maintain balance. This is because when you only focus on the front point, both the body and mind are focused, and you don’t have to think twice about your current state, nor do you have the energy to see what the person next to you can do. Your attention is more focused, so your body will also be obedient and more stable..
Whether it is Ayanga Yoga or Astanga Yoga, there are very high requirements for the use of breath during posture practice. Not holding your breath and maintaining smooth and powerful breathing is the key to completing postures, especially difficult ones..
Breathing in accordance with postures can not only help the body better enter postures, but also provide more body awareness in postures and help achieve deeper postures. In twisting and forward bending exercises, each extension of inhalation creates more body space for exhalation, while in inverted and balanced postures, even breathing also makes the body more stable..
When the teacher counts “5, 4, 3, 2, 1” in the classroom, you will find that the swaying posture will also persist until the teacher calls “1”. At this time, the teacher’s counting will focus all your attention on maintaining the posture, and your attention will be very focused. In fact, this habit of counting can also be applied to self practice or meditation. You can check your posture retention time by counting, or balance the exercises on both sides by counting. The process of counting is also a highly focused process of attention..
The pictures in the article are from three sets of morning yoga sequences on the internet, with 10 minutes per day to keep you energized! Yoga people are super disciplined and can’t get up in bed? That doesn’t exist! Only in my favorites, it seems like there will always be a set of morning yoga routines missing..
Today, I recommend 3 sets of energetic morning yoga exercises to everyone. Let’s use yoga to start our energetic days! Try these simple 6 yoga movements to relieve various body discomforts! Regular practice of yoga poses can improve physical and mental health, especially for modern people. Due to various pressures such as work and unhealthy posture habits in daily life, it brings great pressure and fatigue to both the body and mind..
Today, I would like to recommend a few stretching exercises to help alleviate physical pain and relieve psychological stress..
Frequent use of computers can cause discomfort in the wrist, and in severe cases, there may be carpal tunnel syndrome. You can stretch through the following action:.
Long periods of sitting and standing without exercise can lead to stiffness and discomfort in the lower back, which is a manifestation of excessive pressure on the spine. It can be alleviated by the following action:.
Another harm of prolonged sitting is the shortening and stiffness of the hip flexor muscles, which can lead to discomfort in the groin. It can be alleviated by the following action:.
When something happens in life, we feel immense pressure. You can try the following action to alleviate it:.
Autumn has arrived, making it easier to fall asleep; I started to feel sleepy at noon after working all day. It can be alleviated by the following action:.
First, come to the downward dog position, then grab the outer side of the right ankle with your left hand and twist to the left side.
Eating too much food or legumes can cause bloating in the abdomen. It can be alleviated by the following action:.
You will find that when problems really arise, using yoga movements is really effective. However, the best way is to practice regularly and keep your body in its best condition!.
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(Disclaimer: The pictures and texts involved in this article are for reference only. Some of the pictures, texts and views are from the Internet and other public platforms, and the main purpose is to share information and let more people get the information they need. The copyright belongs to the original author. If infringement is involved, please inform us that we will delete the relevant yoga sun salutation within 24 hours, and practice every day, which has more benefits than you can imagine! The sun salutation is one of the most important yoga exercises. It includes 12 yoga poses, and the goal of the sun salutation is to move between each pose in a balanced and elegant manner, and always maintain awareness of breathing. In order to expand flexibility, you can delay several breaths in each pose, and try to further extend each breath. Ensure that when you move from When changing from one position to another, breathe in and out deeply..
Why practice the Japanese salutation, this may be the first question you want to ask. The following are the reasons for practicing the Japanese prayer:.
Worshiping the sun can empower the body before doing anything in the morning. By modifying, everyone can do it! During practice, you will feel your pulse expanding. The worship ceremony will purify your blood, improve blood circulation, and strengthen your body..
Continuous sun worship can bring more flexibility, strength, and coordination to the body. It will open its shoulders, leg muscles, and chest, just like releasing pressure. When you practice these postures, it also lubricates the joints, which helps maintain full range movement of the body..
Prayer for the Sun is a series of postures intertwined with breathing. When you start from one position and then move on to the next, follow your breath and let it lead the way. Breathing provides an extension between the body and brain, which gives a time for mobile meditation..
The daily practice of paying respects to the sun gives us the opportunity to observe our bodies. Sometimes the body feels soft and strong, and sometimes it may feel tired and stiff..
1. Weight loss: The Japanese prayer is an excellent weight loss tool. This helps to reduce abdominal fat and flatten the abdomen. Posture includes twisting, stretching, and compression, which helps with weight loss..
2. Prevent hair loss: There are many yoga movements in the sun worship ceremony that can improve blood circulation in the scalp area. Postures such as mountain pose, standing forward bend, etc. improve the blood supply to the head, provide massage to the scalp, and thus help prevent hair loss and graying..
3. Improve skin texture: The sun worship style excretes waste through the skin. Because it causes people to sweat and excrete accumulated toxins through the skin, preventing boils and papules..
4. Improve digestion: Practice the compression and stretching of body organs, including the stomach, in the sun worship style. It provides better massage to the stomach related system and makes it work effectively. Through practice, stimulate the peristalsis of the digestive tract and expel waste from the body..
5. Regulating the nervous system: It gently massages, stretches, and stimulates the nerves throughout the body. The good condition of nerves determines the effective functioning of muscles and body structural organs. The worship ceremony enhances every nerve and muscle, awakening the mind..
6. Helps to relax muscles: It stimulates all muscles in the body and expands the entire body. The contraction and expansion of muscles help to relax them..