Last time we shared the many benefits of dual-disc, that is, "full lotus", so today I will talk about how quickly we can do it.
Actually, many friends have practiced for several years or even more than ten years, and they still feel that the double game is very difficult. Usually, it is just a scattered game.
Single set , you will change a leg soon. The double disc will feel: first, the pain is unbearable when you go straight up; second, even if you barely endure this for a few seconds or at most a few minutes, you have to put it down quickly.
This has lost the meaning of our double-disc "full lotus".
If our whole body is not able to enter meditation, meditation, or even breathing exercises in a relaxed state, it will be disturbed, then I suggest that friends not be tough in such a state Reluctantly to do a double game.
But it doesn't mean that there is no way to do double play. In fact, this is also a false proposition.
Many of Xiaofan's friends will make great progress in a short period of time after practicing in the right way.
Some are scattered, and soon transitioned to single. Some of them can directly achieve dual-disc. Although the time is not very long at present, it has made great progress compared with before.
And don't forget that these are all made by Xiaofan under the premise that "Don't be deliberate, and don't bear the pain" has been emphasized countless times.
So this is really a method worth promoting.
Before introducing such a practice method to quickly reach ,Xiaofan still wants to emphasize one of the most important principles to everyone.
This is-"You must not endure the pain".
At present, there are some very wrong opinions in the society, and they are still popular.
For example, some people say, “Dual discs are needed in practice, and it’s very normal to endure pain. It’s very necessary.
Enduring pain is its own meaning, because it can eliminate our karma. For the bad things we have done before, feel the double disc with this kind of mentality and endurance."
This is very unadvisable in yoga.
From the point of view of yoga, we must go with the flow.
We must be aware of our body and do any posture and practice in the most natural and comfortable conditions.
Remember, extreme suffering is not spiritual practice.
We need to find a relaxed and convenient way to introduce ourselves into the double-plated sitting position bit by bit.
has found the right way and will achieve the goal very fast.
There is absolutely no need to embark on a wrong path under such a painful principle.
Okay, let's talk about our leg exercises. This is a very concrete and uncomplicated exercise.
First sit on the ground with your legs straight, and you can move our ankles, knees, and our whole body a little while preparing. After the exercise and warm-up are completed, retract one leg, such as the right leg, and place the right foot on the upper side of the left thigh, near the groin.
Grasp the sole of the foot with your left hand, and then press down on your right knee with your right hand until your knee is close to the ground or close to the ground deeply. Just do your limit,Don't force it.
So here comes the main point. Our main point is to keep it pressed for a few seconds, or ten or twenty seconds, according to our own level. Deep, natural breathing.
At this time, our second action, and one action that must not be omitted is what we are talking about here. Pass your right knee through your right hand, and pull it deeply and tightly toward your chest, against your chest. Keep your right foot still in place. At this time, your right knee is tightly attached to your chest for a few seconds.
I feel that our entire groin and the hip joints of our thighs are back. At this time, we can do the downward pressing again, inhale and exhale, and press the right knee deeply and tightly again. Press to the ground. At this time, our feeling should be a very comfortable feeling of squeezing and stretching, rather than severe pain.
At this time, we pull the right knee tightly to the chest cavity again, which will be shorter than the time on the ground. At this time, after feeling the whole hip joint loosen, repeat the above steps again. Then after a few rounds of practice with the right leg, we gently and slowly open the movable knee joint, and then repeat the movement of the left leg at this time.
must be gentle, gentle, and gentle. The feet must straddle groin, close to our pelvic area. The position of this foot must be fixed. The rest is that we must cooperate with breathing and then cooperate with ourselves Inner feeling, pay attention to this degree.
Then press deeply into the ground and take a long breath, then pull back deeply into the chest cavity, and squeeze the chest cavity tightly in such a back movement. That's all for this exercise.
Then you can hear that the most important and distinctive thing in this exercise is the reverse movement of squeezing back into the chest cavity tightly.Don’t underestimate this reverse action.
In yoga, if you only do the downward pressing action and another control group, the experimenter who does both the downward pressing and the reverse pull back to the chest cavity, the two groups of participants, the latter It will achieve the fastest and greatest progress, and its speed and extent may be several times different than the former. So, this is the balance in yoga.
We don't need to apply force very strongly in only one direction. Xiao Fan has seen some extreme ways, some are broken, some people stand on two legs and two knees from behind, and press down hard until they hit the ground.
There is also a frog lying, which is like the kind of toad practice practiced by the fire cloud evil god in Stephen Chow's movie "Kung Fu". Sometimes you can often see children learning dance, and the teachers help them practice themselves by stepping on the thighs.
This is really not recommended in yoga, because of the strength of the master, excessive force can also cause very dangerous results: in the light, muscle or ligament tear; in the heavy, it may cause Permanent fracture.
is also tied with a rope, which is fixed for a long time. It is expected that it will achieve a good effect, but the blood circulation is really greatly reduced. In addition, there are many methods, such as shaking the body vigorously, and so on. The friends around Xiaofan have also tried a lot, but these feelings are not very satisfactory.
After more than ten years of comparison and identification, I discovered that there is no harm to the body, easy practice, and quick results. This is a very simple, and can be determined by A two-way exercise in which you can hold on from low to high, press your legs, and then pull back your chest.
Finally, Xiaofan emphasizes again,When doing such a simple action, everyone should remember not to tremble quickly.
is to maintain stability, each press down, maintain a stable breathing introspection, and feel the state of the entire hip joint at that time.
Whether it is squeezing, rotating or heating, feel its state,
and then press against the chest, although it is a relatively short time, but the feeling is not weaker than when the knee is pressed down.
This way, after practicing for a period of time, you can try a double game.
If it is difficult and not too problematic to single-leg with one leg, you can continue to practice the double-disk.
If you help yourself to achieve one-time success in double play, it means that you have found the most effective way for your body to enter this position.
If it arouses comfort for a few seconds, it will lead you to try it again and again and enjoy the joy it brings to you...
so please everyone Let's try this method. Everyone learns to double the game.
Doing "full lotus" for a few minutes a day, isn't it a pretty good choice?
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