Yoga Poses - Intense Side Stretch Pose

Today, we will share the benefits of intense side stretch pose, practice step,precautions. How to practice with auxiliaries.

Anatomical position map

Intense side stretch pose can strongly stretch the thigh muscles, calf back muscles,gastrocnemius(calf behind the large muscles) and  soleus muscle(gastrocnemius below the flat calf muscles)

The benefits of Intense Side Stretch Pose

Practice this pose can help ease the legs and buttocks muscle tension and stiffness, so that the hip and vertebrae more flexible. Adbominal organs to be contraction and strengthening, to correct the shoulder sag.Provide more blood for head, and help deep breathing and sober brain.

Practice steps of Intense Side Stretch Pose

1.Mountain stand. Feet apart the length of a leg, left foot buckle 60 degrees, right foot outward 90 degrees, straight legs
2. Let the left hip forward, right hip back, hip straight. Inhale, chest up, keep the trunk extended. Breath, body forward and down.

3. At this stage to find the foundation of the stability of the rear thigh activation tightened, chest forward, sciatic bone back, so that the trunk stretch, while the right hip.
4. Inhale, chest forward. Breath, trunk forward and down, looking for the abdomen to the abdomen. Hands were placed on both sides of the right foot on the ground.
5. The torso rests on the thigh. Keep for 15 to 30 seconds, breathe normally while maintaining torso extension.
6. Outward style, with the breath, left leg forward into the flexion extension. Breathe back to the mountain, for the left side.

 Tips for practice Intense Side Stretch Pose

1. From the location of the groin began to fold, pay attention to the lower abdomen to protect the lumbar spine.
2. The inside of the front foot rooted, start the front side of the thigh, to avoid the pressure on the front knee.
3. Take the right hip to push back, left hip forward.
4. keep the rear thigh to activate the tightening, heel down rooted.

Auxiliary practice methods
When the back of the legs tight, resulting in the body after the bow, you can choose yoga brick as a supplement. Put the brick under the shoulders, hand on the brick, the forward pelvic, chest forward, trunk extension, so that the back of the legs to be stretched.

Precautions
1. The knee remains straight and the weight is placed between the feet.
2. Must extend the spine and then down the body in turn, the neck elongated, fully open the shoulder.
3. Hypertension, heart disease, vertigo, pregnant women do this exercise, you can try to stay in the first three steps to practice, do not oppress the abdomen.
4. When back to normal, because the head down, as slow as possible, so that the chest with the body up to avoid dizziness.

Comments

Post a Comment

Popular posts from this blog

What is the difference between yoga four-limbs rod pose and push-ups?

Image
Many people think that yoga four-limbs rod pose is yoga version of the push-ups, a exercise upper body movements. In fact, there are many subtle differences between the two. If you feel that the four-limbs rod pose (Chaturanga) is just an exercise for the pectoralis major and arm movements, then you should know that the four-limbs rod pose is not push-ups. Yes, through the four-limbs rod pose can exercise upper body strength, but it is one of the The Sun-Salutation Poses, in many yoga species have this action. Four-limbs rod pose in the worship of The Sun-Salutation Poses has a very important role. The Sun-Salutation Poses is a circle, many yoga people practice every day. Deeper meanings of The Sun-Salutation Poses Expressed respect for the sun - the world's material and spiritual center, thanks to the sun god - the god of health. The Sun-Salutation Poses try to guide us to open themselves in the physical and spiritual level, from the inner to surrender, blooming life, ta
Read more

Yoga Poses - Low Lunge Pose

Image
We will share the benefits of low lunge pose,practice steps and common problems for beginners and precautions. Anatomical position map In this pose, you have to keep your legs smooth,the hip is also corresponding to keep left and right parallel; back thigh stretch; back of the instep front to force under pressure; eyes to his fingertips to keep the spine straight state. The benefits of Low Lunge Pose Practice this pose can help to strengthen the leg strength, while stretching the back of the leg and thigh front and groin position, improve the focus. Practice steps of Low Lunge Pose Stage One Flexion, left foot to move back a big step, knee back to the ground, right foot toes in front, in front of the vertical leg vertical, thigh lateral force continued to hip. Common problems and solutions 1. The situation of the waist, then you can put the hand on the bottom of the iliac position, four fingers forward, elbow to the adduction, the pubic bone to mention, 2. When the
Read more

Yoga Poses - BendExtended Side Angle Pose

Image
We will share with you the benefits of BendExtended Side Angle Pose, practice methods, how to reduce the difficulty of practice, advanced exercises, as well as in the practice of what points need to pay attention to. Anatomical position map BendExtended Side Angle Pose is a classic yoga action, you can stretch the waist, buttocks, legs and ankles. This style looks simple, but it is very complicated. The benefits of BendExtended Side Angle Pose Practice the pose help you to strengthen the knee, thighs and ankles, correct the weakness of the calf and thighs; strengthen the chest, reduce the waist and buttocks fat; enhance both sides of the shoulder and rib cage flexibility; ease sciatica and joint pain, Gastrointestinal motility, promote excretion. Practice methods to reduce the difficulty For beginners, or feel difficult to practice this pose,you can practice the simple side angle stretch Practice Steps 1. Stand in the mountains. Inhale, to the right foot and keep the
Read more