Support simple sitting
Although this pose is called simple sitting, it is not easy for many people with stiff bodies. If you do it for a long time, it will be very tiring, so use a pillow!
how to use:
-Sit on a pillow with your legs crossed naturally.
-The knees are on the ground, the pelvis is straightened, and the spine is naturally extended.
-Activate the core to support the lower back.
-Back your shoulders and bring your hands to a comfortable position.
-Relax and keep your body stable. Be aware of the idea and let it flow naturally.
-Keep it for 3-5 minutes.
Sitting angle forward bend
Practicing yoga can increase body flexibility, but it takes a while. Use a pillow to do this forward bend, you can relax your chin, your forehead is soft, your breathing is steady, and you can go deeper into the asana.
how to use:
-Open your legs as far as possible, don't make yourself too comfortable, and don't over stretch.
-The sit bones take root and feel the connection between the body and the earth.
-Keep the soles of the feet hooked, tighten the quadriceps, and protect the back of the legs.
-One end of the pillow is placed on the front of the pubic bone, straight forward.
-Inhale to extend the spine, and exhale to fold onto the pillow.
-Keep it for 3-5 minutes.
Supine beam angle
This asana can be used as the beginning or end of practice. This is an asana that opens the heart chakra, allowing the shoulders, chest and abdomen to open and relax, while the head, neck and back are supported on the pillow. Create space for the lumbar spine and reduce compression.
how to use:
-Place the pillow upright on the back, with one end against the back of the hip.
-Make sure that the pillow is as close to your body as possible, and then lie down slowly.
-If the body is longer, put a yoga brick or pillow on the other end to support the head.
-Slightly retract the chin and stretch the back of the neck.
-Arms at your sides, palms facing up, shoulders relaxed.
-Stay relaxed for 3-5 minutes.
Sit and bend forward
Forward bending can stretch and stretch muscles well. Sitting forward bending has many benefits, stretching the back of the thighs, lower back and spine, while calming the mind and reducing stress and anxiety.
how to use:
-Straighten your legs forward and place a pillow above your legs.
-The sit bones are rooted down and the body stretches toward the ceiling.
-Inhale and raise your hands up, exhale and place your chest on the pillow.
-Keep the soles of the feet hooked and activate the legs.
-Find a comfortable head position: face down or side to side.
-Close your eyes and relax for 3-5 breaths.
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Post time: Jul-20-2021