000000000 students’ style before. I have told you about it before. This time I will explain it in another way, in order to allow more beginners to learn more systematically, and to bring you new insights.
The true asana in yoga refers to the fact that the consciousness of Brahma can continuously and naturally emerge in the heart of the practitioner. The supreme yoga pose can feel that one is integrated with the prompts, not practicing yoga, but practicing yoga.
has looked through various yoga asanas. monkey pose (one-character horse) has always been the most impressive thing to me, and it is also a pose that I am fascinated by. Because this yoga pose is so popular! It's also so beautiful! ! !
This is the monkey-style
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This is a word horse
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Isn’t it difficult to distinguish?
Although the monkey style looks like a character horse, it is not the same as a character horse. The control of the legs in the Divine Monkey Style is even more serious, so when practicing the Divine Monkey Style, we should not spread it softly on the ground, but should maintain the strength of our legs, strengthen the muscles of our legs, and ensure that we can retract and relax.
and this is inseparable from the origin of the Divine Monkey style.
Origin
We generally know several methods of naming yoga asanas:
1. The names of plants, such as tree style (Vrksa), lotus style (padma);
2. The names of animals, such as peacock style (mayura), swan style (hamsa), frog style;
3. The names of sages, such as Kasyapa, Visvamitra, Richika;
4. The names of legendary heroes, such as warrior style (Virabhadra) ) and so on;
......
Sanskrit name of the divine monkey: Hanumanasana
is to commemorate the legendary Indian monkey Hanuman (Hanuman)
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Hanuman is the son of the wind god, Rama (the seventh incarnation of Vishnu), the most loyal servant and friend of the most extraordinary power.
In the legend, he stepped across the sea and rescued Rama's wife Sita from the demon's hands. Then he stepped onto the Himalayas, picked herbs, and saved Rama's brother.
Through this legend, we can know that the fundamental reason for the monkey style is to take a step. Its requirements and exercises for legs are excellent, allowing practitioners to have long and well-proportioned legs.
At the same time, Hanuman is the most reliable reliance of Rama. The monkey style also requires practitioners to maintain stability and correct their attitude.
Practice
Divine Monkey style is so sexy, and practicing it is really beneficial:
1 Beautify the legs
Pull the muscle group on the inner thighs, stretch the fascia of the legs, speed up the blood circulation in the legs, eliminate the soreness and edema of the legs, and make the legs slender and evenly shaped, shaping beautiful legs.
2 Improve sciatica
This beautiful posture not only nourishes the abdominal organs, but also helps treat sciatica and other leg diseases. Because the monkey-style exercises strengthen our buttocks and legs, making our body stable.
3 Relieve tension
Strengthening muscle control will not make muscles tense, but rather a good relaxation. We rarely do only one kind of exercise in our daily life. For people who run, cycling or briskly walk, the monkey style is a good way to relax their legs.
Contraindications:
Please do not practice if you are injured in the groin or hamstring.
So, how to perform the monkey stylization step by step?
1. Warm up; take a thunder and lightning sitting position, straighten your spine, lower your arms naturally to the side of your body, and adjust your breathing.
2. Inhale, bend your left leg backward, straighten your upper body, your left calf and left instep close to the ground, your left thigh perpendicular to the ground, your right leg straightens forward, your soles against the ground, and your hands hang on both sides of your body.
3. Exhale, slowly slide your left leg backward, press your upper body down until your legs are straightened forward and backward into a straight line.
4. Bend your elbows, fold your hands in front of your chest, keep your posture for 10-30 seconds, and breathe normally.
5. Release your hands, with the help of your hands, lift your hips, retract your legs, return to your initial position, and after a while, change to the other side and repeat the movement.
9 primary hot body styles of the divine monkey style
(each action keeps 8-10 breaths, repeat left and right)
big Note points
Advanced practitioners can raise their hands above their heads, stretch them upwards, and hold their palms together;
The hip bones should be straightened, and don't rush to become
practice divine monkey style. The most basic misunderstanding is to let the buttocks fall as soon as possible, which disrupts the basic posture, as shown in the figure below.
This may look right in the final posture, but the angle of the tailbone has changed. This will affect the spine for a long time. Not to mention relying on the beautiful legs of the monkey, even health problems will occur.
The back of the front knee joint and the knees of the hind legs should be attached to the ground;
You may not be able to completely straighten your legs at the beginning, but you must ensure the stability of your body.
Find the strength of the inner thigh muscles tightening toward the midline, and you need to feel that your legs are keeping your body stable. In this way, you can also absorb the benefits of the Divine Monkey style before the legs become soft enough.
Even you can use the auxiliary tools
Demigod monkey
Start with the lower dog and take your left foot to the middle of your hands. Then lower your lunge and place the back knee on the floor (if your knees are uncomfortable, you can put the folded blanket under your knees).
Retract the hips back and stretch the front legs. Hook the front foot forward to the appropriate position. Stay for a few breaths and feel the stretching of the back of the front thigh (hamstrings) and sides (IT band).
bends the front knee back to the low lunge when exiting. Then retract your legs to the lower dog and do the other side.
The monkey on the pillow
The monkey cushioned under the pillow is a very comfortable pose. First, take a pillow and place it next to the cushion. If you are particularly tight, you can also prepare two more yoga bricks.
Start with a low lunge, place the pillow on the back of your thigh near the crotch, and if necessary, two yoga bricks can be placed under both hands for support.
Start here, put the ischium on your left side on the pillow and start straightening your front legs. Don't worry about whether the front legs can be fully straightened. There are two important things: one is that the hips must be straight, that is, the hips on both sides must face the front. The second thing is to try not to tilt your hips forward - tilting your hips forward means pressure on your waist.
In this process you need to activate the muscles in the legs - the legs should be kept strong - instead of collapse on the pillow. The heel on the front side is down, driving the hips behind forward. The inner side of the leg is closed toward the midline, paying attention to whether this creates space for you to pull your tailbone down (meaning resisting the forward leaning of your hips) and helping you lift your spine upward.
bends the front knee back to the low lunge when pushing out. Then retract your legs to the lower dog and do the other side.
The monkey on the brick
starts with a low lunge, and this time puts a yoga brick under the front ischia bone. Repeat like the previous version. Activate the leg muscles downwards and close your legs towards the midline. Create space to keep the hips in a neutral position. Come back and do the other side.
The monkey on the wall
is a bit tidy when entering this version, and you need to explore it yourself. Starting from a short lower dog, the distance between hands and feet is shorter than that of a normal lower dog - the feet are about one meter away from the wall. Lift your left leg and put it on the wall. After entering the pose, experience it. If you need to deepen a little stretch, your hands can walk in the direction of the wall, and the feet in front can jump back a little in the direction of the wall. Adjust the distance and stretch strength according to your body's needs, while noting the various alignment details of the legs and hips mentioned above.
Once you feel like you have found a suitable position, the back foot can be stretched upwards. When you exit the posture, your hands slowly walk forward and your feet slowly jump forward.
God Monkey Hanuman
Starting from the demigod monkey, slide your left foot forward. The back foot is stretched, and the hips behind are facing forward. Retract your legs to the midline to keep your legs muscles activated. It is normal if your hips are a little distance from the floor (note the photo above)
If you feel your body is very open, you can stretch your hands upwards. When exiting the posture, put your hands on the floor and slowly lift your hips, enter the demigod monkey, and then return to the lower dog. Then do the other side.
Believe in yourself
Don’t be afraid of the monkey style because you are fat, and don’t be worried about being a man’s hip tight, and believe in yourself.
