yoga exercises, the yoga teacher is effective in order to make the practitioner's positive position. At the same time, the practice is more deeper. It usually uses many auxiliary exercises. Many people may not like to use yoga bricks and yoga bands like me, and think that they are only used when they are unable to complete their posture. In fact,
In fact, auxiliary tools are not only suitable for beginners. They can deepen the scope of posture practice. Make the body practice better. For example, inconspicuous yoga bricks provide us with countless methods of changing exercises, which can help us experience posture in a new way.
and yoga bricks are the most commonly used, lightweight but easy -to -use yoga auxiliary tools. Here are 6 auxiliary body yoga bricks.
1. Supporting chest open chest
This exercise to release the tension of pectoral and pectoral muscles through abdominal muscles. Opening space for deep breath can also balance the exercise involving a large amount of chest and shoulder strength.
benefits: yoga bricks make us completely relax, so that the tension of stubborn pose is relaxed from the pectoral and pectoralis. This can make the thoracic spine extension, so that we have more open thoracic vertebra in the practice of bow type, dance king, and camel -style.
Detailed explanation: You need two yoga bricks, foam yoga bricks may be more comfortable than wooden yoga bricks. Type T -shaped arranged yoga bricks. A medium height extends the spine from the bottom of the chest to the space between the scapula . Another highest height is parallel to the short -end of the cushion to fix the bottom of the skull. Take some time to place it correctly to completely relax.
ensures that your lower back has no pressure. Once you feel comfortable, you can rely on the higher yoga bricks to reduce the pressure on the neck. Find a comfortable arm posture and hang it on both sides of your body or open it. Then pay attention to how to lift and open the chest, and at the same time let the upper arm hang down to the floor to expand the chest. Stay for a minute or two to make your breath fill the space you created.
2. Puppy stretching
This asanas opened the chest cavity, stretched the latissimus dorsi and posterior triangular muscles, as well as triceps . In addition to yoga exercises, we rarely raise our heads, which means that these muscles may become tight and limit our sport.
benefits: placing yoga bricks below the elbow can make the stretch more uniform and create space for the arm below the chest. This is also an excellent warm -up, allowing you to better enter your hands and rotation.
Detailed explanation: prepare two yoga bricks. Starting from the four -foot kneeling position, the middle of the yoga brick is highly flattened. Place the elbow on it to adjust the position of the yoga brick to ensure that your upper arm and shoulder are width. Then turn your knees until your chest is relaxed between dius , and your hips are just behind the knee. Bend your elbows, put your palms together, and pull your thumb to the back of the neck. It feels like the ribs and back of the upper arms are stretched.
3. Bicycle
Although it is not a traditional yoga exercise, he often appears in the Vinyasa yoga class, which is often used to strengthen the rectus muscles, abdominal oblique muscles and hip flexor muscles.
benefits: This change increases the power of the inner dopycroe muscle and chest and pectoral muscle inner thighs. Keeping yoga bricks can also enhance the concentration and coordination between the upper body and the lower body. This is very helpful for the practice of balance, reversing, and even backward.
Detailed explanation: lying on his back, bent on your knees, holding his head with one hand, and a yoga brick in the other hand. Put one end of the yoga brick between the knees, then raise the head, pull the curved elbow in, to squeeze the other end of the brick. Raise the abdomen, press the waist to the cushion, and lift the scapula with breath. Use your left knee and right elbow to fix the yoga bricks in the appropriate position, slowly stretch your right leg out of the cushion, and twist the torso to open your left elbow out. Keep your breath a few times here. Then change the edge practice.
4. The upper body power
vinyasa yoga is quite good at enhancing the power of the upper body, but when our arm stretches to the top, it may be difficult.
Benefits: Squeezing a yoga block between your hands while raising your arms is a simple way to strengthen your pectoralis major, upper arm triceps and biceps, and side costal serratus anterior muscles. You can use this method when your arms are hanging overhead, such as in Mountain Pose, Tree Pose, Half Moon Pose, Warrior I, or Warrior II.
Detailed explanation:Grasp the yoga block with both hands into Warrior II, keeping the soles of your feet stable. Raise your arms above your head and squeeze the block between your palms to awaken your pectoral muscles. Actively lengthen your arms toward the ceiling, locking your triceps and biceps around the bones. Slowly tilt your torso toward your bent knees to come into Side Angle Pose.
Feel the strength in the left waist to straighten your fingertips. Hold here for three to five slow and steady breaths, relaxing your neck and jaw. If you want to add a challenge, straighten your right leg into Triangle Pose, or shift your weight to your right foot into Half Moon Pose.
5. Psoas Release
This subtle stretch for our main hip flexor, the psoas major, is great for a day of sitting, or during a yoga practice during forward bends. Or deeper backbends (such as Camel Pose, Lord of the Dance, and Wheel Pose), it will help. The psoas major originates in the spine around the base of the ribcage, so it's important to find a position that allows your lower back to relax rather than bending backward or finding a strong stretch in the front of your hips.
Benefits: When releasing psoas muscle tension, we usually think of strong stretches such as low sprints, but using yoga blocks to support our gentler hip stretches allows us to stay longer and gradually relax the deep psoas muscles. tension.
Detailed explanation: Just like entering bridge pose: lie on your back, bend your knees, put your feet on the floor, lift your hips, and then place the yoga block under your tailbone at its lowest height. Make sure the block is closer to your hips than your lower back so your spine hangs down rather than arched. If you feel pressure in your lower back, hold the block closer to your hips. Hold your right knee with both hands and straighten your left leg. You may not feel a strong stretch, but you should notice a lengthening or relaxation of your right hip flexor muscles. Hold for eight to ten slow, deep breaths, then switch sides.
6, Relax the Neck
This exercise uses the corner of yoga to relieve tension in the posterior cervical muscles and semispinalis muscles. This is a very relaxing exercise. It is helpful for poses that require strong bending of the neck, such as bridge pose, shoulder stand, and plow pose.
Benefits: uses the edge of a yoga block to apply targeted pressure to the muscles of the semispinous process in a manner similar to massage.
Practice tips: Lie on your back, raise your head, and place the yoga brick under the bottom of the skull (not the back), with the yoga brick at a medium height. You should feel the corners closest to your shoulders pressing into the neck muscles on either side of your upper spine. Relax your head and feel the yoga block relax into the muscles on the right side of your neck. You can stay still or shake your head left and right to increase the massage feeling. Hold for five or more breaths.
Yoga props can be powerful tools to help you explore and expand your practice. Therefore, being good at using assistive devices will make your practice more in-depth.
#"The Shining Moment" Essay Collection Issue 2#
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