Yoga asana series shoulder handstand

Mom's shoulders are upside down.

After giving birth, this mother has problems like many people.

The fat rate is high, the body is deformed, and the body has various problems. As a postpartum mother, I can understand her anxiety, and many postpartum depression come from this.

So, she came to Zen. After four private teachers (no classes), she finally found a suitable teacher-Miss Li Lan.

In the course customized for her by teacher Li Lan, there is a posture that suits her very well: standing on the shoulder, which can be used to repair postpartum pelvic floor muscles.

This pose is also called the queen pose.

The Yoga Bible "Light of Yoga" says: "Shoulder Stand is the mother of all yoga poses, just like a mother who works hard for the harmony and joy of a family."

"Standing on the shoulders is a panacea for most common diseases."

At the beginning of practicing asana, this member couldn't do the correct movements because of the high difficulty.

Under the guidance of teacher Li Lan, the belt and shoulder pads are stretched with auxiliary tools to help her make a correct posture. After a few classes, the movements are already very standard, as shown above.

I also have a feeling after practice about shoulder inversion.

There were signs of urine leakage before and after delivery, which made me panic for a time. So I started practicing immediately after 100 days.

In practice, when my feet are in line with my body, I feel the sound of gas coming out near my perineum, and with gravity, my internal organs are in place.

The inverted shoulder posture is really the best postpartum prosthesis.

In our daily life, we tend to be nervous and shrug our shoulders unconsciously, which brings pressure to our shoulders and may cause cervical vertebra deformation. Inverting the shoulders can relax the shoulders very well.

This pose can also be used to repair the body after practicing a yoga class, which consumes a lot of physical strength.

02

Effect of shoulder varus

Below, I summarized the main functions of inverted shoulder:

1, in the process of doing shoulder handstand, the chest and chin deviate, which can stimulate the thyroid gland and balance the circulatory system, digestive system, reproductive system, nervous system and endocrine system.

2. When the shoulder is upside down, a large amount of blood flows to the brain, which has the functions of calming the mood, relieving mental and emotional stress, reducing fear and headache and helping to eliminate anxiety.

3. Stand upright side by side to guide the human body to carry out abdominal breathing, which can strengthen gas exchange in the body, relieve stress and massage abdominal organs.

4. It releases the normal gravity pressure of anal muscles, thus reducing hemorrhoid diseases.

5. Can adjust the legs, abdomen, reproductive organs, discharge congestion, strengthen the blood circulation of these parts.

6, it can also enhance the flexibility of the cervical spine and regulate the nerves from the neck to the brain. Generally speaking, the blood circulation in this area has been promoted, activating the ears, eyes and tonsils.

7. It can restore dysuria, ectopic uterus and menstrual disorder.

8, help to relieve epilepsy and anemia.

9. Continuing to practice this pose can eradicate the common cold and other nasal diseases. People suffering from asthma, palpitation, asthma, bronchitis and throat diseases can all be relieved from the posture of inverted shoulders. ?

10. Because of its soothing effect on nerves, those who suffer from high blood pressure/neurasthenia, impatience, irritability and insomnia can be relieved by practicing this pose.

03

Shoulder-down vertical essentials

Next, let's look at how to enter asana.

1. Lie flat on a yoga mat or a folded blanket.

2. Make sure that the head and spine are in a straight line, with legs straight and feet together.

3. Put your hands at your sides, palms down.

4. Take a few deep breaths and relax.

5. Exhale, tighten the abdominal muscles, support your arms, slowly lift your legs, and hold your breath during the movement. Inhale and keep your legs stable.

6, exhale, hips and spine slowly and smoothly roll off the ground, until the trunk is vertical to the ground.

7. Inhale, palms up, elbows bent, hands on both sides of the spine, and hold the ribs to support the back. Elbows should be roughly shoulder width.

8. Exhale and gently push your chest forward to make it close to your chin. Note: Don't put your chin near your chest, but put your chest near your chin.

9. Inhale. The last posture, legs together, in a straight line with the trunk and perpendicular to the ground, exhale, and then hold your breath.

The body is supported by shoulders, nape of neck and back of head. Keep your arms stable, chin against your chest and relax your feet.

10, close your eyes, keep your last posture as long as you feel comfortable, and take a deep breath and abdominal breathing slowly?

1 1. Go back to the starting position and move your legs forward until your feet are at the back of your head and top of your head.

12, inhale and straighten your legs.

13, exhale, slowly remove your hands, put your arms back on the ground at your sides, palms down.

14, hold your breath, slowly fall on the spine one by one, with your hips on the ground first, and your legs return to their initial posture and vertical to the ground.

15, slowly put your legs back on the ground and keep your knees straight.

16, when doing this action, don't use your arms as support.

During the whole exercise, you should control and balance your body so that it touches the ground slowly and gently.

17, relax the whole body by spreading the corpse until the breathing and heartbeat return to normal.

04

Gain self-confidence and happiness

Practice duration: Beginners should keep their last posture for a few seconds, and after several weeks of practice, gradually increase the time to 3~5 minutes to achieve the effect.

Don't repeat yoga asanas in yoga asanas.

Consciousness: physical level-adjust all kinds of feelings when the body enters handstand, control movements, neck or thyroid, and breathe.

Spiritual level-throat chakra.

Order: After practicing the inverted shoulder, it is best to practice plowing at once. After ploughing, you should practice fish, camels or lying thunder as a reflection. Its practice time should be half of the total time.

Taboo: This posture is not suitable for patients with goiter, liver and spleen discomfort, cervical spondylitis, lumbar disc herniation, hypertension, heart disease, eye vascular weakness, thrombosis, unclean blood, etc. Women are forbidden to practice during the menstrual period or at the end of pregnancy.

Self-inspection items:

Keep the neck vertical to the ground, tighten the hip muscles, lengthen the neck, and press the upper arm to the ground.

Lift the lower end of the rib cavity and the chest area connected with the rubber socket.

By lifting your back, your trapezius muscle (the muscle of your upper back) should leave the ground.

It is no exaggeration to say that if you often practice shoulder handstand, the practitioners will be full of new vitality and strength, full of confidence and joy.

The spirit of life flows in the body of the yogi, and the brain gets peace and tranquility, and it will feel the happiness of life. Yoga is so wonderful that anyone who has practiced it can feel it.

Today's yoga micro-lesson sharing is over here, thank you for reading.