Yoga introductory movements illustrated

Sitting in the office for eight hours a day, when you get home, the whole person's spirit is tense and the muscles are stiff. In order to relieve the "sedentary sequelae" to organize some basic primary yoga movements, and with a picture to demonstrate the movement, this is the introductory movement illustration (above).

Beechcraft Pose

This yoga pose can dissolve the muscles of the shoulders, eliminate the stiffness of the shoulder joints, and effectively strengthen the arms.

Movement process

Preparation: Stand straight, raise your arms sideways to shoulder height parallel to the ground, palms facing up, and feel your body extend from the center of your back to the sides. Touch your fingertips to your shoulders and keep your fingertips on your shoulders throughout the exercise. Action 1 - Turning circle Turn your shoulders forward with force, driving your elbows to draw small circles. Slowly increase the radius of the circle and try to make the elbows touch in the chest. You can feel the shoulder blades massage the muscles above the back. Repeat 10-20 times. Reverse the circle and feel the stretching of the shoulder joints and the expansion of the chest muscles. Repeat 10-20 times. Movement 2 - Back and forth movement Inhale, elbows as far back as possible, expanding the chest. Keep the upper arms at shoulder height. Exhale, bring elbows together and extend arms forward, which increases the stretch between shoulder blades. Repeat 10 times. Action 3 - Move up and down Inhale, pull the elbows upward and let the backs of the hands try to meet at the back of the neck, taking care not to move the head forward. Exhale, press the upper arms downward against the side of the body and extend the shoulders downward, repeat 10 times. Ending movement: open your arms back to the sides of your body and relax your chest - upper back - shoulders - arms in that order, feeling your fingers extend downward.

Attention

The tailbone is slightly tucked in during the movement, which can avoid excessive bending of the waist. If there is a slight ringing of the joints, it means that more practice is needed.

Folded Triangle Pose

This yoga pose relieves stiffness in the hips, shoulders, posterior leg muscles and lower back, and exercises the heart's ability to deliver oxygen and blood to the brain.

Movement process

Step 1: Stand with your feet together and straighten your back. Cross your arms behind your body and stretch your arms backwards. Step 2: Take a step forward with your right foot, stand with your feet firmly planted, inhale and look upward, stretch into the front of your complement and expand your chest. Step 3: Exhale and slowly bend forward from the hips. Keep your legs straight and keep lifting your arms upward. The right chest is above the right thigh. Step 4: Keep your forehead as close to your right shin as possible and bring your arms as close to the floor as possible. Pull the right hip bone back slightly and hold for 20 seconds with natural breathing. Step 4: Take a deep breath, then straighten your spine and slowly restore it upward. Also called a step backward, left foot forward, repeat the action. Ending action: Release your hands and hang them on the sides of your body. Relax your shoulders - chest - waist and abdomen - upper arms - lower arms in turn, feeling your fingers extend downward.

Attention

Feet should be solidly down, feel the leg muscles stretch, back and head should be at the same level, do not just use the forehead against the shins, if you feel the movement is difficult, you can slightly bend the knees. Patients with high blood pressure should not do this action.

Twist around the arm pose illustration

This yoga pose can eliminate the stiffness of the waist and hips, can flex the neck column, and relieve flatulence and constipation. It is also known as "Double Dragon" when done at a faster speed by Tai Chi practitioners.

Movement process

Step 1: Put your feet slightly eight, slightly wider than your shoulders, inhale, and raise your arms at shoulder level. Step 2: Place the left hand on the shoulder, and the right arm around the back, with the back of the hand against the left hip. Exhale twist to the right as far as possible, tailbone inward, hold the action for 20 seconds. Inhale as you restore your body and exhale to twist to the other side. Extend your arms left and right to do the twist and repeat 2-5 times. Ending movement: lower your arms and rest. Relax your shoulders and neck, relax your waist and hips, and feel your body slowly stretching.

Attention

Rotate the upper body, keep the chin horizontal, gently enhance the twist with each breath, the movement should be led by the hips and the back, do not move the feet.

Diving pose illustration

This yoga pose strengthens the limbs and back muscles and increases the flexibility of the hips, back and shoulder joints. You can place your arms on the table to reduce the difficulty.

Movement process

Step 1: Stand with your feet shoulder-width apart and bend your knees slightly. Inhale, make a fist with your thumbs inside and shake your arms one after another; exhale and slowly have your hips bend forward. Bend both knees to 45°C and extend your arms against your ears. Lean your upper body down until your torso is parallel to the floor. Look down with your eyes so that the back of your head is in line with your spine. Feel the hips extend successively and the arms extend forward. Keep the upper part of the arms parallel to a straight line, hold for 20 seconds and do abdominal breathing. Step 2: Exhale thoroughly, inhale while standing upright, raise your arms high above your head, and turn your fists into palms with your palms forward. Exhale, while placing the arms back to the side of the body.

Note

While stretching your hips successively, stretch your arms as far forward as possible and feel your spine lengthening. Do not bend your knees more than between your toes to avoid excessive pressure on your knee joints.

Swaying pose illustration

This yoga movement can improve blood circulation, eliminate fatigue, enhance abdominal flexibility, and also massage the spine and eliminate back muscle stiffness.

Action process

Step 1: Lie on your back with your knees brought to your chest and cross your fingers behind your knees. Step 2: Inhale the arch of the back to roll backwards, lifting the hips and calves; exhale to bring up the body by the front stirrups of the legs, and take the tip of the sit bones as a balance point. Then swing backwards, lifting your head slightly or touching the ground slightly, don't swing to the neck when swinging backwards. Swing back and forth 5-8 times, return to rest. Do a total of 3-5 rounds. End action: sit up, feet on the ground, arms around the knees rest.

Note

Tighten the lower abdominal muscles when swinging to make the movement smoother.