A class consists of pranayama, breathing, chanting, warm-up, theme posture and relaxation, and each link should be carefully practiced. A teacher should bring visual, auditory and tactile comfort and benefits to students.
Root chakra physiotherapy course
Sit-in pranayama
After chanting, do abdominal breathing exercises.
warm up
Three times of Japanese worship
Stand and relax
Posture: magic chair.
Password: Yamagata Station Entry? Keep your back straight and naturally upward, raise your arms above your head, put your hands together, inhale, and try your best to stretch your spine upward.
Exhale: Bend your knees and sink your hips, just like sitting in a chair. Don't let your knees exceed your toes. Stand firm. Visually close your palms and tighten your abdomen and chest. Keep breathing five times.
Inhale: Get up slowly, exhale, put down your hands, relax and adjust your breathing.
Health function: stretching back muscles, relieving shoulder fatigue and stiffness, and eliminating shoulder pain are good postures for physical therapy of shoulder diseases.
Strengthen ankle strength, enhance leg stability and improve flat feet.
Tree: Lift the heel of your left foot, put your toes on the ground, and focus on your right foot.
Keeping your eyes still helps to stabilize your posture. Lift your left foot, hold your ankle with both hands, so that the sole of your foot is attached to the inner side of your right thigh, the heel is close to your groin within a comfortable range, and your toes are down. Keep your hips forward and your left knee facing the left outside.
Put your hands together on your chest.
After standing firm, slowly raise your arms above your head and keep your shoulders sinking. Stretch your spine upward with your hands and gently tuck in your abdomen. Breathe smoothly and evenly, and take three deep breaths.
Inhale, put your hands together and return to your chest, and your left foot falls back to the ground.
Exhale and put your arms at your sides.
Half-moon shape: the legs are separated, about two shoulders wide, the left foot is adducted 30 degrees, and the right foot is 60 degrees outside.
Exhale, bend your right knee, put your right hand forward on the outside of your right foot, about two palms away from your right palm, just below your shoulder, and put your thumb and forefinger on the extension line of your little toe. The left hand falls on the thigh of the left leg.
Inhale, straighten the right leg, slowly shift the center of gravity to the right leg, exhale and slowly lift the left leg, and pay attention to the stability of the process. Tighten the muscles in the front of the right leg, lift the knee upwards, and don't overstretch the knee joint. After the right leg is stable, slowly turn from bottom to top to open the left pelvis. Move the center of gravity, tighten the left leg, turn the body straight forward, turn the knees, thighs, hips and head straight forward, and open the body outward in turn.
5. When the shoulders are spread out, you can extend your left arm upward while keeping the nape of your neck extended and your eyes looking straight ahead. It can also increase the difficulty. Look up at the fingertips of your left hand, but be careful to keep stretching at the back of your neck.
Soldiers (2- 1 name)
Soldier's second command: separate one leg with both legs, raise your arms horizontally at your sides, palm down, inhale, buckle your left foot 30 degrees, and rotate your right foot 90 degrees.
Exhale and bend your right foot, and your right calf is perpendicular to the ground. Look at the fingertips of your right hand and straighten your left foot.
Your arms extend infinitely to the left and right. Imagine that you are a warrior, mighty and powerful, with the weight of your body, and your arms extend infinitely between your legs.
Triangle,
Stand smaller and relax.
Stand forward and bend over, enter in a mountain way, raise your arms with both hands,
Inhale: The spine extends upward.
Exhale: the body folds forward and downward from the hip joint. Touch the ground with your palms or fingers as much as possible, or hug your calves.
Keep your heels as low as possible and your hips as high as possible. Breathe slowly, stretch your spine with each inhalation, and naturally sink your head and body with each exhalation.
Efficacy. Calm the brain, help relieve stress, eliminate depression, relieve fatigue and anxiety, and treat headache and insomnia.
Classic root wheel posture (dynamic)
Baby-like relaxation: Kneel on the mat with your feet together, inhale and stretch your spine upward, exhale and lean forward and downward, with your abdomen resting on your thighs, your head leaning to one side, your hands on your sides, relax, hold your chest out and back your spine. Five deep breaths
Crescent: Kneeling on the mat, hands forward, legs and arms perpendicular to the ground, four-legged bench style, right foot inhaling forward, making calf perpendicular to the ground, left foot backward, knees and feet back to the ground.
Inhale, put your hands forward and upward, bend your body backward, and the back of your body looks like a crescent moon.
Exhale, push your body forward and down with your hands, and land with your hands. Exhale, move your hips backwards, and recover your right leg backwards. Practice changing sides after adjusting breathing.
Dragon style: enter the water in a crescent shape, put your hands next to your front feet, flush with the soles of your feet, and support your elbows to 1, deeply opening the hip joint and surrounding muscle tissues.
2. Effectively stretch and stimulate kidney meridian, liver meridian, lung meridian and spleen meridian.
3. Stretch the hip flexors and quadriceps backwards to nourish the joints at the ankles.
4. Stretch the spine to prevent back muscle stiffness and relieve low back pain and sciatica.
Dragon twist, swan style, four-legged bench style into the water, right leg step forward, calf level, calf and thigh at 90 degrees (if not level, right foot can lean against the left groin to find an acceptable position), right foot on the back of left hand, left leg extended backward, thigh, knee, instep touching the ground, hip sinking.
Walk forward with your hands until your upper body can completely lie on the mat, your forehead touches the ground, your hands are above your head, and your back is as straight as possible. If the back is arched or uncomfortable after squatting, choose an alternative version, hold the upper body upright with both hands or stay at the position of 2, and you can choose different postures to stay;
Mariqi 1, sit forward,
Reverse plate:
Straighten your legs forward, put your hands behind your hips, straighten your fingertips, inhale and exhale, lift your body up and look at the ceiling, so that your body is in a straight line from your toes to your head.
Lying hero: kneel down, knees together, legs apart, first turn the calf muscles outward, put your hips on the ground, the inside of your calf is close to the outside of your thigh, exhale backward and lie down slowly, and put your arms on the ground on both sides.
Efficacy: Stretch abdominal organs and pelvic area, and relieve backache and leg pain.
Exhaust, left and right, back and forth, relax.