Yoga poses: Reverse bow pose

Preparation posture:

Lie flat with your abdomen on the floor, with your arms straight on your sides. Put one cheek on the ground and your legs and ankles together. Breathe normally. Bend your legs from your knees with your heels close to your hips. Grasp the same ankle with your left and right hands. If it is difficult for your hands to reach your ankles, turn and grab your toes instead. Then firmly grasp your ankles or toes, bringing your knees and ankles closer to each other. Put one cheek on the ground. This is the preparatory position of the Reverse Bow stance.

Practice:

1. Inhale slowly and deeply and hold your breath.

2. At the end of the inhalation, lift your head and straighten it.

3. Don't have to stay for long, start pulling your legs back. Don't pull back too quickly. Do this movement slowly and gently. Pull back as far as you can. This action keeps the chest, neck and head raised upward. Looking at the sky, with knees separated and ankles together if possible, hold your breath and hold the above position for 10 seconds.

4. Exhale while lowering your head and chest to the ground.

5. Touch your head to the ground and place one cheek on the ground. Release your ankles and slowly return them to the ground. At this point, it was completed again.

7. Rest for 10 seconds and repeat this posture again.

Daily exercises:

Only do it 3-9 times a day. If some exercisers find it very difficult to hold their ankles at the same time, it is recommended that they practice with only one ankle for the first few days.

When practicing the reverse bow posture of grasping one ankle, the steps such as breathing, leaning forward, resting posture, and recovery are the same as those of grasping both ankles. The difference is that when one leg is bent and pulled backward, the other leg should be pressed against the ground. It is easier to practice by grasping only one ankle at a time.

Benefits:

The reverse bow style has many benefits. It can activate (stimulate) all secretory glands in the endocrine system. Because this posture can have a beneficial effect on the pancreas, making the pancreas more vibrant and always in a normal state, the pancreas functions and begins to secrete insulin normally.

This posture has a good effect on the adrenal glands, thyroid bladder, pituitary gland and gonads. Therefore, this posture promotes the cell activity of these secreting glands and normally secretes their respective hormones.

It is also effective for joint, spinal, lung, chest and abdominal diseases. He can also treat stomach problems, enhance digestive function, and have the effect of losing weight.

This position has special benefits for women and can treat irregular menstruation and genital diseases. (Internship Editor: Long Weiquan)