Several balance yoga movements to enhance the body's sense of balance and stability

In the classification of postures in fitness yoga, balance refers to movements that require some limbs to support the body and maintain balance. When maintaining balance postures, the body is required to be balanced and stretched, and limb translation other than the prescribed postures is not allowed. , roll, swing, compensation or shaking.

Balance poses can exercise the body's sense of balance and coordination, enhance concentration and concentration, and help us find inner peace and stability. I practice more balancing postures, and I also have a small selfish intention, which is to prevent accidental falls, or to prevent accidental falls when I am old.

I saw a short costume video some time ago. The content is roughly like this: a queen was playing by the lake. The person who had been trying to harm her finally got the chance and tried to push her into the water. The queen only had one The legs support the body, the arms hang forward in the air, and the other leg extends backwards, just like the three warrior poses of yoga. The empress relied on her good sense of balance and stability to control her body without falling into the lake.

I still remember a rainy and snowy day last year. It was freezing and most people who had to go out chose to walk. When I was walking, I accidentally slipped under my feet uncontrollably. I My first reaction at that time was to involuntarily tighten my core and tighten and lift my leg muscles to prevent myself from falling in the ice and snow. I laughed out loud at that time and felt extremely proud because of my balance. Feeling better.

Although the two situations I listed seem like a joke, a good sense of balance and stability is indeed very beneficial to us. Today I will share some yoga poses that enhance your sense of balance and stability. Come and try your sense of balance.

1. Skyscraper Pose

How to do it:

●Stand in Mountain Pose, with your feet as wide as your pelvis

●Inhale , point your toes on the ground, lift your heels upwards, and at the same time, raise your hands up by the sides of your body and above your head, interlock the fingers of both hands, turn your palms upward

●Exhale, abduct your shoulders and sink them, and look at a fixed point in front of you , stay for 5-8 breaths

●Inhale, extend the spine and arms upward again

●Exhale, lower the heels back to the mat, untie the hands, lower to the sides of the body, and return to the mountain Standing posture

Notes: If you have an ankle injury, do not lift your heels off the ground. When lifting the heel off the ground, do not turn the ankle outward or buckle inward, and keep the ankle in a neutral position. When holding the Skyscraper pose, tighten your abdominal core and lift it up, tighten and lift your thigh and thigh muscles, sink your shoulders in the direction of your buttocks, relax your trapezius muscles, and let your tailbone go down and perpendicular to the ground. Do not raise your buttocks, and keep your body straight. Stable and neutral.

2. Tree Pose

●Stand in Mountain Pose

●Move the center of gravity to the left leg and step hard on the ground with the left foot

●Bend your right knee, help with your right hand, put the sole of your foot against the inner left thigh, let the right knee abduct and sink, and oppose the sole of the foot to the inner thigh

●Inhale, clasp your hands in front of your chest, and look ahead Once you find a fixed point and find stability, raise your hands above your head, bring your arms to both sides of your ears, and stay for 5-8 breaths

●Exhale, retract your arms to your chest, untie your right leg, and shake Relaxation

●Switch side exercises

Notes: When maintaining the tree pose, the soles of the feet continue to oppose the inner thighs to prevent the feet from sliding down. The abdominal core tightens and lifts up. The legs and knees should be abducted and sunk, the supporting legs should be stable and strong, and the shoulders should be sunk in the direction of the hips.

3. Bird of Paradise Pose

●Stand in Mountain Pose, with your feet spread to both sides about half shoulder width apart

●Stand the toes of your right foot outwards 90°, buckle your left foot inward about 15-30°

●Inhale, raise your arms flat, look at the fingertips of your right hand

●Exhale, bend your right knee, and lower and lower legs 90° °, the thigh is parallel to the ground, the right arm goes out from the inside of the right leg, the left hand is wrapped behind the waist and the right hand is interlocked

●Inhale, lift the chest

●Exhale Breathe in, take a step forward with your left foot and bring it together with your right foot, shift your center of gravity to your left foot, step on the ground hard with your left foot, look at a fixed point in front of you, pull your right leg up with both hands, and keep it stable

●Inhale, Slowly straighten your right leg outwards and stay for 5-8 breaths

●Exhale, lower your right foot to the ground first, untie your arms, and return to the mountain pose

Note Matters needing attention: The Bird of Paradise pose requires a high level of balance on the body, as well as the strength of the legs and arms. If the upper leg cannot be straightened outward, bend the knees to maintain it. The sense of balance and stability cannot be enhanced in a day or two. Yes, practitioners need to strengthen their practice every day. The "Yoga Sutra" says: Through long-term and uninterrupted practice, this practice will be stable. I hope that if you keep practicing, you can achieve the state you want.

Pay attention to Qicaixia Fitness Yoga, let yoga come closer to you and me, keep practicing, and keep fit and healthy!