The reason why Yin Yoga is popular among white-collar workers and the middle class is mainly because, like "Hatha Yoga" and "Beauty Yoga", its special feature is "quietness". It is a type of yin yoga. Each different yoga movement has different benefits for the human body and has different effects on the meridians and breath. Today we will share 25 commonly used postures of yin yoga
half butterfly pose
Specific methods:
Go in while sitting at a right angle; bend your left knee, put your left foot against the perineum point, spread your right foot to the right and support your body with your hands on the ground, lean forward, and look towards your navel, stay here for 3-5 minutes. Notes on changing to the other side:
Keep your abdomen inward, your back arched, and your breathing slow and deep.
Asana effects:
Stretch the muscles of the lower back; stimulate the liver, spleen, kidney and bladder meridian; help digestion, help the urinary system and the liver meridian , spleen meridian and kidney meridian passing through the inner leg; stretch the legs Medial ligament, stretches the entire spine and back.
Cat Stretch Pose (Heart-melting Pose)
Specific methods:
Put your hands on the ground in front of you, put your knees and feet on the ground, push your hips up, bend your elbows, extend your arms forward, and chin , keep your chest close to the ground and keep for 3-5 breaths.
Notes:
Keep your thighs perpendicular to the ground. Tuck your tailbone inward. If beginners can't do it, they can point their forehead to the ground.
Asana effects:
Stretch the upper and middle back, open the shoulder joints, nourish the heart, nourish the spine, stimulate the bladder, and the meridians on the arms, especially the pericardium meridian, stimulate the muscle groups of the shoulder bones, and relieve pain in the shoulders and back.
Butterfly Pose
Specific methods:
Bend your knees, with the soles of your feet facing each other. You can put a yoga block in the middle of your feet; keep your legs in a diamond shape, keep your pelvis stable, and start your upper body forward and downward from the waist; With your palms facing up, gently close your eyes, place your forehead on the yoga block, and completely relax your entire body; hold for 3-5 minutes.
Notes:
If you have just started practicing Butterfly Pose and your hips cannot open on both sides, you can put a thicker cushion under your hips, which will make it easier for you. For those who have good flexibility or are yoga veterans, you can cross your arms upwards on both sides and vibrate your legs to complete this exercise.
Asana effects:
Stretch the spine and lower back, stretch the legs It can effectively stimulate the adrenal glands and ovaries. It can also stimulate the liver, spleen and kidney meridian passing through the inner leg and the bladder meridian in the lower back. It is very helpful to the urinary system and adjusts the irregularities of women's menstrual period. Normal, promote blood circulation of hip joint and pelvic cavity. Mainly helpful for the crotch and lower back. Reduce women's pain during childbirth.
Sphinx
Specific methods:
Lie prone, put your hands on both sides of your chest, clamp your body with your upper arms, inhale, put your hands forward in turn, with your forearms at 90 degrees degree, hold up your body. Inhale, press your palms down toward the ground, relax your shoulders and legs, open your chest, extend your neck, and relax your hips.
Hold for 3-5 minutes, then relax your arms, lower your chest, put your arms on both sides of your body, and lie prone.
Notes:
If your waist feels uncomfortable or stressful when you lift your body, you can move your arms or elbows forward and place your chest on the ground to reduce the pressure on your lower back.
Asana effects:
effectively squeezes and stimulates the psoas muscles, adjusts the spine, stimulates the bladder meridian and kidney meridian passing through the lower back and sacrum, passes through the lung meridian and spleen meridian on the front side of the leg, squeezes and stimulates the kidneys and adrenal glands, This action can provide excellent relief from back pain. Tilt your head back to effectively stimulate the thyroid and parathyroid glands.
Dragonfly pose
Specific methods:
Open your legs to both sides, support your hands on the ground, raise your head and inhale, exhale, lean forward, retract your abdomen, arch your waist and back, and touch your forehead On the ground, look towards the navel.
Note:
Keep your knees straight. Stay here for 3-10 minutes. Inhale, move your body upright slowly with your head, exhale, stretch your legs forward, shake, and relax.
asana effects: gently opens the hip joint, perineum point and ligaments on the back of the thigh, and at the same time opens the medial ligaments of the knee joint. Stimulate the ovaries, as well as the bladder meridian, lung meridian, kidney meridian, and gallbladder meridian on the back and lower back of the legs.
Shoelace style
Specific methods:
Bend your knees, step on the ground with your feet, and pass your right hand through the right Grab your left ankle with your leg and place your left foot outside your right hip Side, grab the right ankle with your left hand, place the right foot on the outside of the left hip, grab the soles of the feet with both hands, raise your head, inhale, exhale, lean forward, hold for 3-5 minutes
Note:
Do not leave the buttocks on the mat
Specific effects:
relaxes the hip joints, reduces back pressure, and relieves pain in the lower back; stretches the outer thighs, squeezes the inner thighs, and stimulates the liver, kidney, and gallbladder meridian.
Square type
Specific methods:
Sitting at a right angle, first bend the right knee, straighten the right calf, then bend the left knee, place the left foot at the right knee, fold the two calves, and then move forward Bend your body, put your forehead on the ground, and hold for 3 -5 minutes, do the contralateral exercise
Notes:
Cooperate with breathing, inhale and hold, and exhale to extend. Beginners can just hold in a more comfortable place.
Posture effects:
can stimulate the liver meridian of the human body, the stomach meridian , kidney meridian, spleen meridian, gallbladder meridian, lung meridian and bladder meridian, open the hip joint through external rotation and reduce the lower back of pressure, good for the hips and spine.
Deer pose
Specific methods:
Sitting at a right angle, bend one knee joint, draw the heel toward the hip, come to a half-hero sitting position, abduct the right thigh to form a 90-degree angle with the front thigh, open the calf backward, and at the same time open the left leg Open your legs and calves parallel to the ground, place your hands lightly on your knees, then bend your body forward and touch your forehead to the ground. Hold for 3-5 minutes, then switch to the other side.
Notes:
Keep your abdomen inward, your back arched, and your eyes looking in the direction of your navel.
Posture Effect:
effectively opens the hip joints and crotch, improves the digestive system, and prevents and treats gastric bloating. Very helpful for menopausal women. Exercises for pregnant women before 6 months of pregnancy can eliminate leg bloating. Good for high blood pressure and asthma. Stimulates the gallbladder meridian, liver meridian, stomach meridian, kidney meridian, spleen meridian, and lung meridian.
Ankle Stretch
Specific methods:
Bend your knees, sit on your buttocks on your heels, support the ground with your hands on your sides, then lift your knees off the mat, put your knees on your knees, and lower your back Stand tall and look straight ahead.
Notes:
Try to sit on the soles of your feet with your buttocks. Members who feel difficulty can place their hands on the ground by their sides. If there is any sharp pain in the ankle, stop practicing. The student can place a blanket or towel under the feet to cushion them. Knee problems may prevent the student from sitting on the heels: take a rolled towel, or other cushion, and place it on the heels. Between the thighs and calves can alleviate this problem.
Posture Effect:
effectively opens and stretches the ankle, stimulating the four meridians that pass through the ankle, namely the stomach, spleen, liver and gallbladder; it flexes the ankle joint and enhances the bearing capacity of the ankle joint. A great counter pose for squats or toe exercises.
Toe Squat
Specific method:
Hook your toes, touch the belly of your toes to the ground, sit on your heels, put your hands on your knees, and look forward.
Notes:
Keep your back straight and focus on your toes. Sitting on the heels may cause tension in the knees. Do not hold it for too long.
Asana Effect:
Effectively strengthens the bearing capacity of the feet, toes and ankles; effectively stimulates the 6 meridians of the lower body and squeezes the front of the ankles. Helps open the spleen, liver, gallbladder, and stomach meridians.
Dragon pose
Specific methods;
Enter downward dog pose, inhale and raise your head, lift your left leg forward, bend your knees and retract your abdomen, put your left foot next to your left palm, when you inhale, extend your spine, Exhale and bend your arms downward in order to reach the low flying dragon pose. With each inhale, extend the chest and exhale. Lower your hips further, keep your back toes and insteps gently pushing against the mat to relieve the pressure on your knees. When inhaling, push your body up in turn. Lift your feet away from your knees, lift your feet back, return to downward dog pose, and switch to the other side.
Notes:
The knee joint is perpendicular to the heel, the entire back is extended, and the back should not be bulged; for beginners, do not blindly emphasize the The sit bones sink downward to emphasize the extended state of the spine; for those with stiff hip joints, you can place yoga blocks under your palms to assist in the practice; if there is pressure under the knees, you can place a blanket underneath them.
Posture Effect:
Deeply opens the hips, stretching the hip joints. It also stretches the flexors and quadriceps muscles of the hind legs and hips. It is helpful for sciatica. It is good for the stomach, spleen, liver, gallbladder and Beneficial to kidney organs; stretches the spine to prevent back muscle stiffness; strengthens blood circulation in the hips; stretches the lower limbs to soothe leg muscles and eliminate leg edema; it can promote blood circulation in the pelvis, warm the pelvis, thereby improving the body's balance function . Practice together with dysmenorrhea and cold hands and feet.
Swan style
Specific methods:
Sit on the ground in cane style . Bend your left knee so that your left knee and left foot are completely on the ground, with the heel of your left foot touching your right groin. Fully extend your right leg back, with the front of your right thigh, knee, shin, and top of your toes touching the ground. Place your left hand on your left knee, pinch the sole of your right foot with your right hand, and straighten your arms. Extend your spine and keep your torso straight. Hold for 3-5 minutes, practice on the opposite side.
Notes:
Straighten your right calf and feel your body relaxed. Extend your arms backwards.
Posture effect:
Effectively open the hip joints, stretch the legs, quadriceps, and hips. Squeeze the lower back, effectively stimulate the reproductive system and urinary system, and stimulate the liver, kidney and bladder meridians on the inner side of the legs.
Sleeping Swan Pose
Specific methods:
Enter the Swan Pose, lean forward, touch your forehead to the ground, stretch your arms forward, hold for 3-5 minutes, and do exercises on the opposite side.
Posture Effect:
can effectively relieve the pressure caused by the previous movement. It can gently open the hip joints and relax the hips, which is very helpful for people who sit for a long time. Stimulate the liver, kidney and bladder meridians on the inner side of the legs. Stimulates the gallbladder meridian on the outside of the leg.
Snail pose
Specific methods:
Lie on your back on the mat, lift your legs up and back; press your arms down on the mat; straighten your legs, point your toes on the ground; hold for 1-2 minutes, body If the condition is good, you can bend your knees and bring your legs close to your shoulders; hold for 1-2 minutes.
Notes:
Tighten the hip muscles and relax the legs. Try to adjust your breathing well, keep breathing smoothly, keep your back flat, and your legs perpendicular to the ground.
Standard Effect:
effectively stretch the entire spine, relax the entire spine to the greatest extent, squeeze the internal organs in the abdominal cavity, and promote the blood circulation of the hip joint and pelvic area. Squeeze the thyroid and auxiliary thyroid gland.
Straighten up, bend your knees close to your chest, open your legs slightly larger than your hips, hold your feet with your hands or hook your index finger in the middle of your index finger Thumbs, keep the calf vertically, the legs are close to the chest cavity, the back is on the pad surface, the back of the neck is extended, and the eyes look above.
Play Efficacy:
opens the hip deeply. When the arm is force, you can strengthen the biceps muscles, effectively relax the sacrum, squeeze the stomach, stimulate the liver meridian, spleen meridian, lung meridian, lung meridian, lung meridian And bladder meridian. It has great benefits to hip tail and sacrum and waist.
Specific method:
bin arm to lift the two sides, palm palm Upper, flexed your knees, inhale, raise your calf, exhale, tilt your legs at the bottom right, your right leg The outside touches the ground, and the eyes look at the tip of the left finger. Keep 3-5 minutes here.
Note:
is relaxed, shoulders are right, and shoulders should not leave the mat. Inhale, return your head on your head, and do opposite exercises. Essence Essence Inhale your head and legs back, slowly straighten your legs to perpendicular to the ground, exhale, slowly put down your legs with control, and relax the whole body.
Standard Efficacy:
Relax the entire spine, shoulder joints, cervical and hip joints. Stretch the lumbar spine, pelvis, and abdominal oblique muscles; let the tension system return to balance. Reduce sciatica and regulate stomach dirty and gastritis. Stimulate to the bladder meridian. Squeeze the stomach, ribs. Stimulating the bile meridian, it is good for the liver, the spleen, and the pancreas. Nourishing the chest, tissue around the breast and shoulders, and also acts into the lower half.
Specific method:
straight knee and foot on the ground, hips Sitting on the heels, putting both hands on both sides of the body, touching the front forehead, and relaxing the whole body.Standard Efficacy:
is very comfortable to relax the muscles of the body.
Note:
double thigh is kept perpendicular to the ground. Loose your left hand, inhale, and your left arm drives your body slowly. Loose the right hand, exhale, move together with both knees and feet, touch the ground forehead, and relax the whole body.
Standard Efficacy:
stretch and strong spine; stretch the entire front side of the body and ankle joint. Stimulate the abdomen and neck organs to promote blood circulation and enhance the back muscles. Nourish the spine nerves. Strong reproductive system. Squeeze and massage the kidneys to stimulate the vitality of the human body. Correct the bad posture of humpback and both shoulders.
cat tail
Specific practice:
lying on the cushion , Lie flat, close your knees close to the abdomen. Straighten your right leg and stretch your left arm to the left. Cross the left leg of the left leg across the ground vertically. Put your right hand on your left leg and knee joint. Bend your right knee and straighten your left hand to grab your right foot. Sink the left scapula down, stick to the ground, and open the chest upwards. Repeat it again.
Note: Please practice carefully.
Standard Effect:
effectively relieves lower back pain. Stretch the ligament on the front side of the leg, relax the hip joint and sacrum.
Caterpillar pose
Specific methods:
Sit on a mat at a right angle, inhale, raise your arms to the side of your body and over your head, clasp your ears with your arms, exhale, lean forward, and adduct your abdomen , eyes looking toward the navel. Inhale, lift your body upright with your arms. In conjunction with your breathing, repeat the exercise 3 times. Last time last for 3 minutes.
Notes:
Keep your back straight, without arching your back or slumping your waist.
Asana effects:
Effectively prevent stiffness of back muscles. Flexible throughout the spine and flexible back. Very helpful for gonads and reproductive system. Relieve discomfort during menstrual period. Squeeze and massage the heart, squeeze the stomach, help digestion and stimulate the kidneys.
Saddle pose
Specific methods:
On the basis of relaxing in the baby pose, inhale, push up the body into a kneeling position, place the arms behind the hips, bend the elbows, and Touch the ground, exhale, slowly flatten your body, release your hands, interlock your fingers, and place them on your head. Stay here for 3 minutes. Release your hands, place your elbows on the ground by your side, inhale, push your arms upward to lift your body up to a sitting position, exhale, lean forward, touch your forehead to the ground, and relax your whole body.
Asana effects:
stimulates the liver meridian, stomach meridian, kidney meridian, spleen meridian, lung meridian and bladder meridian. Strongly opens the psoas muscles, stretches the hip area muscles and quadriceps muscles, which is very helpful for regular standing or athletes. Good for the spine, knees, and ankle joints.
Hanging style
Specific methods:
Stand on the mat, inhale, raise your arms to your ears, bend your elbows, wrap your hands around your elbows, exhale and lean forward, note: the abdomen is adducted , back arched, eyes looking toward the navel. Stay here for 3 minutes. Inhale, move your body upright slowly with your arms. Exhale, release your hands, lower your arms, and relax your whole body.
Notes:
Avoid this pose if you have high blood pressure; if you have low blood pressure, arch your back and slowly return to standing, or enter the squat pose when ending the pose, to avoid seeing yoga illusions (feeling dizzy); if you have a bad back, you must bend it Legs, you can also rest your elbows on your thighs.
Asana effects:
Stretch the lower back, stretch the ligaments on the back of the legs, squeeze and massage the abdominal visceral organs, and reduce the pressure on the internal organs. Strengthening the diaphragm can relieve gastric problems during the menstrual period, adjust heart rate balance, and promote spinal nerve health. Stimulates the bladder meridian, which is good for the liver, kidneys and spleen.
Squatting style
Specific methods:
On the basis of the hanging position, release your hands, bend your knees and squat down, wrap your arms around the outside of your knees, and put your hands together in front of your chest.
Notes:
Keep your back straight and look forward. Stay here for 3 minutes. Exhale, release your hands, sit on the mat with your buttocks, stretch your legs forward, shake, and relax.
Posture Effect:
gently stretches the lower back, stretches the ligaments on the back of the legs, squeezes and massages the abdominal visceral organs, and reduces the pressure on the internal organs. Strengthening the diaphragm can relieve gastric problems during the menstrual period, adjust heart rate balance, and promote spinal nerve health. Stimulates the bladder meridian, which is good for the liver, kidneys and spleen. Strengthen the muscles of both ankles, knees, inner thighs and uterine muscles.
Frog Pose
Specific methods:
On the basis of relaxing in the baby pose, place your hands on the ground in front of you, inhale, push your buttocks up, lift your body, exhale, and bring your knees to Open both sides to your limit, bend your elbows, and touch your forearms to the ground.
Notes:
You can put a blanket on your knees, because your knees will hurt after lying down for a long time; pay attention to the 90-degree right angle between your body, hips, and knees; and pay attention when pressing your hips. When the thigh adductors are too tight and the hips cannot open, not only will the pressure on the hips, knees, and ankles increase significantly, but the lumbar vertebrae are also likely to compensate, causing waist discomfort.At the beginning, the inner thighs must not touch the ground. Take your time and do your best. Don't force it. Be careful of strain. After lying down for a long time, you may not be able to get up on your own. Get up slowly. The effect of
posture:
Deeply open the hip joints. , especially the adductor muscles, squeeze the lower back, help the digestive system and excretory function, and stimulate the liver, stomach, kidney, spleen, and lung meridians. The muscles of the upper body are massaged when the arms are extended forward. Affects the heart meridian, stomach meridian, large intestine and small intestine, and is good for the hip joints and lower back.
Great Relaxation Style
Specific methods:
Lie on your back on the mat, with your abdomen inducted, your back close to the ground, your knees apart, your toes facing outward, your hands spread on both sides of your body, palms facing up, slightly Close your eyes and breathe slowly.
Notes:
Keep your mind clear and don’t fall asleep.
Asana effects:
Relax your whole body and make your body healthier and stronger.
Notes:
1. Beginners practice the shoelace style. Those with a certain foundation practice the shoelace style. During practice, you can choose one according to your own situation.
2. The hanging pose and the squatting pose cannot be done separately and must be done after the sun salutation.
3. Just hold the backbend movements for 5 breaths.
Yin yoga is suitable for people
Yin yoga is suitable for yoga beginners, people with high work pressure and people with physical injuries to practice. Practicing yin yoga can help these people relax, heal trauma, and open their bodies. Yin yoga is also suitable for people who lack upper body strength or who do not practice yoga regularly.
Yin yoga can make anyone who practices it feel youthful, refreshed and more beautiful. Interspersing yin yoga with other types of yoga (eight-limb yoga, flow yoga, or hot yoga) can bring your yoga practice into a balanced state.
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