First understand the relevant knowledge of the liver meridian.
Learn more about the gallbladder meridian.
1. Child's pose, also called baby's pose, meditate quietly in this pose and learn to surrender to the inner God.
2. Frog pose: ① Deeply open the hips to fully stretch the adductors.
②The pressure on the inner side of the leg acts on the spleen meridian , the liver meridian and the kidney meridian .
③ can help digestion and relieve dysmenorrhea .
3. Shoelace style: ① Excellent hip opening posture (hip adduction), folding the upper body can reduce the pressure on the lower back.
② Stimulates the liver meridian, kidney meridian and gallbladder meridian. If folded forward, the bladder meridian can also be effectively stimulated. Helps improve the function of the urinary system.
③ puts pressure on the thighs, stimulates the liver meridian passing through groin , and pulls the gallbladder meridian passing through the buttocks and outer thighs.
4, Swan style : ① Open the hips and let the body’s gravity work naturally. As the legs move back, stretch the quadriceps and hip flexors on the sides of the legs.
② Stimulate the liver meridian and kidney meridian on the inner side of the leg, the stomach meridian and spleen meridian on the front side of the hind leg, the gallbladder meridian on the outer side of the leg and the bladder meridian passing through the lower waist. This allows a large amount of blood to flow through the perineum, thereby enhancing sexual desire.
5. Sleeping Swan Pose: ① An effective hip opening and strong muscle external rotation. When the legs are extended backwards, it increases the stretch of the quadriceps and hip flexors on the side of the legs. It stimulates the liver meridian and kidney meridian on the inside of the leg, the stomach meridian and spleen meridian on the front of the hind leg, the gallbladder meridian on the outside of the leg and the bladder meridian on the lower waist. It allows a large amount of blood to flow through the perineal area, thereby enhancing libido.
② Stimulate the gallbladder meridian passing through the outside of the buttocks on the side of the body, and apply pressure on the groin to nourish the liver meridian.
7. Square type (Square)
(1) Bend the left knee so that the left calf is parallel to the front end of the mat.
(2) Bend your right knee again and put your right calf on your left calf. If possible, let your right ankle overlap your left knee, and your right knee overlap your left ankle. You can keep it upright or bend forward to make it more difficult.
(3) Keep it for 3 to 5 minutes, then switch to the other side.
Efficacy:
①Open the hips and reduce the pressure on the lower back when bending forward.
② Stimulates the liver meridian and kidney meridian. If you bend forward, it will stimulate the bladder meridian. Helps strengthen blood circulation , improve metabolism , detoxify and nourish the skin.
③ Stimulate the gallbladder meridian passing through the outside of the buttocks, and the liver meridian inside the groin.
8． Wiper type (Windshield)
9. Baby Dragon Pose (Baby Dragon)
(1) Kneeling position. As you exhale, take a big step forward with your right leg, making your right calf perpendicular to the floor.
(2) Keep your left knee on the ground, and the instep of your left foot rests on the floor. Place your hands on both sides of your chest, with your fingertips facing forward.
(3) The spine is relaxed and the back is in a baby's position. Relax your cervical spine, relax your head, and relax your body.
(4) Hold for 2 minutes and enter the next pose.
Efficacy:
①Open the hip joint socket deeply and open the hip.
②Relieve sciatica .
③ Effectively stretches and stimulates the kidney, liver, lung, stomach and spleen meridians.
④Effectively nourishes ankles and lower back.
⑤ Stretch the front of the back thigh.
Tips:
①Put a blanket on your hind legs and knees to relieve the pressure on your knees.
②Relax and sink the pelvis as much as possible.
③The knee of the front leg should not exceed the toes of the front foot.
10． Twisting Dragon (Twisting Dragon)
(1) Based on the baby dragon with the left leg in front, place the right elbow on the floor and the left elbow perpendicular to the ground.
(2) Hold the inside of your right knee with your right hand. Gently push the inside of your right knee to the right and twist your upper body to the right.
(3) The head twists to the right along with the spine.
(4) hold for 2 minutes and then continue.
Function:
① Rotate the chest and flexibly thoracic vertebrae .
② Stimulate the gallbladder meridian on the side of the body.
③ Squeeze and massage the abdomen to help detoxify.
Tips:
①Put a blanket on your hind legs and knees to relieve the pressure on your knees.
②Don’t turn your head too much.
③The inner edge of the front foot can be lifted off the floor.
11． Down Dog (Down Dog)
(1) Enter from Child’s Pose, do Child’s Pose first.
(2) Lift your hips, roughly like a four-legged bench, but it is best to put your hands under your shoulders and slightly forward. The distance between your hands is usually slightly wider than your shoulders. Feet are one foot wide apart.
(3) When inhaling, press your toes on the ground, raise your buttocks, and enter downward dog pose. Spread your five fingers completely, place your entire palm on the mat, push it to the ground, and feel your fingertips dig into the floor slightly.
(4) Always keep your knees slightly bent, especially for beginners.
Efficacy:
①Relieve back stiffness and promote blood circulation.
② Eliminate fatigue, slow down heart rate , strengthen leg muscles, strengthen leg stretching, and reduce symptoms of shoulder arthritis.
Tips:
People with abnormal blood pressure or vertigo should be careful when practicing this movement. Once they feel uncomfortable, kneel down on both knees first, then sit on the heels with your buttocks. At the same time, rest with your forehead on the ground in the prostration pose, and then slowly curl up your body.
12． Child's Pose
13. Deer Pose (Deer)
(1) Sitting position, first bend the left knee to the left and place the left calf on the outside of the left thigh. Then bend your right knee so that your right calf is in front of your body. You can adjust the distance between your legs and torso according to your own physical condition. The closer the legs are to the torso, the easier it is; the farther the legs are from the torso, the harder it is.
(2) After holding for 1 minute, switch to the other side.
Efficacy:
①Exercise the crotch. Improves digestive function and reduces gas. Help reduce menopausal symptoms.
② will stimulate the gallbladder, liver and kidney meridians. Helps in the treatment of hypertension and asthma . This asana can reduce leg swelling during pregnancy (until the end of the sixth month).
Tips:
Inward rotation of the hips will make the body tend to the other side. In order to better stretch the side and hind legs, you can twist the trunk to the other side, try to contact the rear toes, or support the elbows on the ground, and move the head toward the ground.
14． Half Shoelace (Half Shoelace)
(1) sitting position. If your body is stiff, place a cushion under your hips. If you have a condition like sciatica, raise the mat so your knees are lower than your hips.
(2) Place your bent right leg over your left leg, with your knees overlapping each other if you can.
(3) Exhale and bend forward. You can put pillows under your chest. The hands can be placed at the sides or in front of the body, or they can be stretched toward the back or resting the elbows on a bolster.
(4) Hold for 3~5 minutes, then switch to the other side.
Efficacy:
①Excellent hip-opening posture, which can effectively reduce the pressure on the lower back.
② can stimulate the liver meridian and kidney meridian, because these meridians pass through the inner thigh, and can also stimulate the gallbladder meridian on the outside of the leg. If folded forward, the bladder meridian will be stimulated, and the stomach can be squeezed and massaged to improve digestion.
③ By bending the knees, the gallbladder meridian on the outside of the legs and buttocks is moistened. At the same time, extending the legs can also strengthen the bladder meridian.
Tips:
① Pregnant women should not do forward bending movements after three months of pregnancy.
② If your knees feel uncomfortable, you can sit with your legs crossed, fold your upper body forward, or put a blanket on the overlap of your knees.
③ If your hips or knees feel too tight, you can keep your upper body vertical or use your arms to support more weight.
15． HalShoelace Bending To Side (Hal Shoelace Bending To Side)
(1) Based on the half shoelace pose with the right leg on top, bend the upper body to the left and support the ground with the left elbow.
(2) Raise your right arm over your hand, leading your torso to bend further to the left.
(3) After holding for 3 to 5 minutes, switch to the other side.
Efficacy:
①Stretch the sides of the trunk and stimulate the gallbladder meridian.
② Reduce the fat on both sides of the waist.
③ Flexible thoracic spine.
④ Stimulate the three yins of the hand on the inside of the arm: the lung meridian, the pericardial meridian and the heart meridian .
⑤ Stretch the muscles on the outer side of the upper thigh.
Tips
When bending the upper body to the left, be careful not to lift the right hip off the ground. The same goes for the other side.
If you have difficulty doing this pose, you can put a pillow under your elbows.
16． Sitting Twist
(1) Simple sitting. Inhale and raise your arms to the sides, exhale and twist your upper body to the right.
(2) Place your right hand behind your hip to support your body, and your left hand on your right knee.
(3) When the spine rotates, the head also rotates simultaneously.
(4) After holding for 3 to 5 minutes, switch to the other side.
Efficacy:
① Rotate the chest and mobilize the thoracic spine.
② Squeeze and massage the abdominal cavity to facilitate detoxification.
③ Stimulate the gallbladder meridian passing through the side of the buttocks and the liver meridian passing through the groin.
Effects:
① The shoulders should be at the same height.
②The back hand can be placed on a yoga brick to support the body.
17． Reclining Butterfly (Reclining Butterfly)
(1) Based on the seated Butterfly, lie down slowly with your upper body.
(2) The inner soles of the feet are naturally separated, the knees are sunk, and the hands are placed on both sides of the torso.
(3) Relax and hold for 3~5 minutes.
Efficacy:
①A good hip-opening pose.
② Stretch the inner thighs and stimulate the three yin of the foot: spleen, liver and kidney meridian.
③ Stretch the outer thighs and stimulate the gallbladder meridian.
④ is helpful for pregnant women to give birth.
⑤ is beneficial to the reproductive system and urinary system.
Tips:
① It will be more comfortable if your upper body lies on a pillow.
② If the heel is closer to the perineum, it will stretch the inner thigh more; if the heel is farther from the perineum, it will stretch the outer thigh more.
18. Needle-eye style (Needle-eye)
Relax on your back, stand up with your knees shoulder-width apart, and place your hands on your sides. Look diagonally upward. Lift your left foot and place your left calf on your right thigh. Hold your right calf with both hands, close to your abdomen, relax your upper body, and sink your shoulder blades toward your waistline. After holding for 3 to 5 minutes, switch to the other side.
Effect:
Comfortably stretch the muscles of the buttocks ( gluteus maximus , piriformis muscle). It can also relieve stiffness in the waist.
19． Cat Pulling It's Tail (Cat Pulling It's Tail)
(1) Lie on your left side first, support the ground with your left elbow, and stretch the upper right leg forward to increase the angle between the two thighs.
(2) Bend your left knee and hold the ankle of your left foot with your right hand. Backbend properly.
(3) Hold for 1 to 2 minutes, and then slowly lower your upper body to the right side to make a backbend and twist.
(4) Keep it for 3~5 minutes, then change to the other side.
Efficacy:
①The reverse of strong forward bending posture (such as snail pose).
② stimulates the stomach meridian, spleen meridian (if the front of the thigh is stretched), bladder meridian, and kidney meridian (when the back is arched and twisted), reducing the pressure on the lower back. Stretch your quadriceps and front thighs. Helps enhance the functions of digestive system and urinary system.
Tips:
If your right shoulder cannot fall to the floor, you can use a blanket to pad it under your right shoulder. If possible, stretch your feet further away from your hips.
20． Reclining Twist
(1) Lie on your back. Inhale and open your arms to the sides.
(2) Exhale, bend your left knee, put your left leg on your right leg and slowly place it to the right, keeping your upper body turned to the left.
(3) Keep it for 3 to 5 minutes, then switch to the other side.
Efficacy:
①It can restore balance to tense body systems and reduce spinal tension. Bend your knees close to your chest to reduce the symptoms of sciatica. The twisting of the thigh stimulates the bladder meridian and gallbladder meridian, which can improve the excretion function.
② If the arms are higher than the head, the three meridians on the arms (heart meridian, lung meridian and small intestine meridian) will be effectively stimulated. It is beneficial to improve the functions of the liver, spleen and pancreas .
③The shoulder joints and shoulder tissues, as well as the chest and breasts are effectively exercised.
④ Stimulates the kidney and bladder meridians on both sides of the spine, as well as the kidney meridians on the inner thighs and trunk.
Tips:
① If you have shoulder problems (such as scapula injury), your arms can be bent or put on pillows.
② If your shoulders are off the ground, you can place pillows under your knees to help balance your body.
③ If your arms or hands feel numb, you can lower them to allow blood circulation.
④Don’t twist hard, relax and let gravity work naturally.
21． Savasana
②Don’t turn your head too much.
③The inner edge of the front foot can be lifted off the floor.
11． Down Dog (Down Dog)
(1) Enter from Child’s Pose, do Child’s Pose first.
(2) Lift your hips, roughly like a four-legged bench, but it is best to put your hands under your shoulders and slightly forward. The distance between your hands is usually slightly wider than your shoulders. Feet are one foot wide apart.
(3) When inhaling, press your toes on the ground, raise your buttocks, and enter downward dog pose. Spread your five fingers completely, place your entire palm on the mat, push it to the ground, and feel your fingertips dig into the floor slightly.
(4) Always keep your knees slightly bent, especially for beginners.
Efficacy:
①Relieve back stiffness and promote blood circulation.
② Eliminate fatigue, slow down heart rate , strengthen leg muscles, strengthen leg stretching, and reduce symptoms of shoulder arthritis.
Tips:
People with abnormal blood pressure or vertigo should be careful when practicing this movement. Once they feel uncomfortable, kneel down on both knees first, then sit on the heels with your buttocks. At the same time, rest with your forehead on the ground in the prostration pose, and then slowly curl up your body.
12． Child's Pose
13. Deer Pose (Deer)
(1) Sitting position, first bend the left knee to the left and place the left calf on the outside of the left thigh. Then bend your right knee so that your right calf is in front of your body. You can adjust the distance between your legs and torso according to your own physical condition. The closer the legs are to the torso, the easier it is; the farther the legs are from the torso, the harder it is.
(2) After holding for 1 minute, switch to the other side.
Efficacy:
①Exercise the crotch. Improves digestive function and reduces gas. Help reduce menopausal symptoms.
② will stimulate the gallbladder, liver and kidney meridians. Helps in the treatment of hypertension and asthma . This asana can reduce leg swelling during pregnancy (until the end of the sixth month).
Tips:
Inward rotation of the hips will make the body tend to the other side. In order to better stretch the side and hind legs, you can twist the trunk to the other side, try to contact the rear toes, or support the elbows on the ground, and move the head toward the ground.
14． Half Shoelace (Half Shoelace)
(1) sitting position. If your body is stiff, place a cushion under your hips. If you have a condition like sciatica, raise the mat so your knees are lower than your hips.
(2) Place your bent right leg over your left leg, with your knees overlapping each other if you can.
(3) Exhale and bend forward. You can put pillows under your chest. The hands can be placed at the sides or in front of the body, or they can be stretched toward the back or resting the elbows on a bolster.
(4) Hold for 3~5 minutes, then switch to the other side.
Efficacy:
①Excellent hip-opening posture, which can effectively reduce the pressure on the lower back.
② can stimulate the liver meridian and kidney meridian, because these meridians pass through the inner thigh, and can also stimulate the gallbladder meridian on the outside of the leg. If folded forward, the bladder meridian will be stimulated, and the stomach can be squeezed and massaged to improve digestion.
③ By bending the knees, the gallbladder meridian on the outside of the legs and buttocks is moistened. At the same time, extending the legs can also strengthen the bladder meridian.
Tips:
① Pregnant women should not do forward bending movements after three months of pregnancy.
② If your knees feel uncomfortable, you can sit with your legs crossed, fold your upper body forward, or put a blanket on the overlap of your knees.
③ If your hips or knees feel too tight, you can keep your upper body vertical or use your arms to support more weight.
15． HalShoelace Bending To Side (Hal Shoelace Bending To Side)
(1) Based on the half shoelace pose with the right leg on top, bend the upper body to the left and support the ground with the left elbow.
(2) Raise your right arm over your hand, leading your torso to bend further to the left.
(3) After holding for 3 to 5 minutes, switch to the other side.
Efficacy:
①Stretch the sides of the trunk and stimulate the gallbladder meridian.
② Reduce the fat on both sides of the waist.
③ Flexible thoracic spine.
④ Stimulate the three yins of the hand on the inside of the arm: the lung meridian, the pericardial meridian and the heart meridian .
⑤ Stretch the muscles on the outer side of the upper thigh.
Tips
When bending the upper body to the left, be careful not to lift the right hip off the ground. The same goes for the other side.
If you have difficulty doing this pose, you can put a pillow under your elbows.
16． Sitting Twist
(1) Simple sitting. Inhale and raise your arms to the sides, exhale and twist your upper body to the right.
(2) Place your right hand behind your hip to support your body, and your left hand on your right knee.
(3) When the spine rotates, the head also rotates simultaneously.
(4) After holding for 3 to 5 minutes, switch to the other side.
Efficacy:
① Rotate the chest and mobilize the thoracic spine.
② Squeeze and massage the abdominal cavity to facilitate detoxification.
③ Stimulate the gallbladder meridian passing through the side of the buttocks and the liver meridian passing through the groin.
Effects:
① The shoulders should be at the same height.
②The back hand can be placed on a yoga brick to support the body.
17． Reclining Butterfly (Reclining Butterfly)
(1) Based on the seated Butterfly, lie down slowly with your upper body.
(2) The inner soles of the feet are naturally separated, the knees are sunk, and the hands are placed on both sides of the torso.
(3) Relax and hold for 3~5 minutes.
Efficacy:
①A good hip-opening pose.
② Stretch the inner thighs and stimulate the three yin of the foot: spleen, liver and kidney meridian.
③ Stretch the outer thighs and stimulate the gallbladder meridian.
④ is helpful for pregnant women to give birth.
⑤ is beneficial to the reproductive system and urinary system.
Tips:
① It will be more comfortable if your upper body lies on a pillow.
② If the heel is closer to the perineum, it will stretch the inner thigh more; if the heel is farther from the perineum, it will stretch the outer thigh more.
18. Needle-eye style (Needle-eye)
Relax on your back, stand up with your knees shoulder-width apart, and place your hands on your sides. Look diagonally upward. Lift your left foot and place your left calf on your right thigh. Hold your right calf with both hands, close to your abdomen, relax your upper body, and sink your shoulder blades toward your waistline. After holding for 3 to 5 minutes, switch to the other side.
Effect:
Comfortably stretch the muscles of the buttocks ( gluteus maximus , piriformis muscle). It can also relieve stiffness in the waist.
19． Cat Pulling It's Tail (Cat Pulling It's Tail)
(1) Lie on your left side first, support the ground with your left elbow, and stretch the upper right leg forward to increase the angle between the two thighs.
(2) Bend your left knee and hold the ankle of your left foot with your right hand. Backbend properly.
(3) Hold for 1 to 2 minutes, and then slowly lower your upper body to the right side to make a backbend and twist.
(4) Keep it for 3~5 minutes, then change to the other side.
Efficacy:
①The reverse of strong forward bending posture (such as snail pose).
② stimulates the stomach meridian, spleen meridian (if the front of the thigh is stretched), bladder meridian, and kidney meridian (when the back is arched and twisted), reducing the pressure on the lower back. Stretch your quadriceps and front thighs. Helps enhance the functions of digestive system and urinary system.
Tips:
If your right shoulder cannot fall to the floor, you can use a blanket to pad it under your right shoulder. If possible, stretch your feet further away from your hips.
20． Reclining Twist
(1) Lie on your back. Inhale and open your arms to the sides.
(2) Exhale, bend your left knee, put your left leg on your right leg and slowly place it to the right, keeping your upper body turned to the left.
(3) Keep it for 3 to 5 minutes, then switch to the other side.
Efficacy:
①It can restore balance to tense body systems and reduce spinal tension. Bend your knees close to your chest to reduce the symptoms of sciatica. The twisting of the thigh stimulates the bladder meridian and gallbladder meridian, which can improve the excretion function.
② If the arms are higher than the head, the three meridians on the arms (heart meridian, lung meridian and small intestine meridian) will be effectively stimulated. It is beneficial to improve the functions of the liver, spleen and pancreas .
③The shoulder joints and shoulder tissues, as well as the chest and breasts are effectively exercised.
④ Stimulates the kidney and bladder meridians on both sides of the spine, as well as the kidney meridians on the inner thighs and trunk.
Tips:
① If you have shoulder problems (such as scapula injury), your arms can be bent or put on pillows.
② If your shoulders are off the ground, you can place pillows under your knees to help balance your body.
③ If your arms or hands feel numb, you can lower them to allow blood circulation.
④Don’t twist hard, relax and let gravity work naturally.
21． Savasana
