Basic sitting posture is a must-see introduction to yoga

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----Learn yoga from scratch series---- 001: Is it suitable for me to practice yoga 002: What kind of yoga is it suitable for me to practice 003: Is it good to teach yoga yourself at home 004: How to choose a yoga venue and coach 005: How to buy yoga supplies 006: Things to know before practicing yoga 007: Yoga practice, starting with breathing 008: Body warming, a prelude to yoga practice 009:3 steps and 8 essentials 010: Must read for entry: Basic yoga posture 011: Yoga posture: Learn to talk to your body Website

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Yoga sitting posture is a very important preparation before practicing pranayama and meditation. Since meditation must keep the spine straight, and when the meditator's consciousness is concentrated on a fixed point, it must not be disturbed by any movements, the position of the legs should not be moved frequently. In addition, practicing meditation often lasts for a long time, which requires the body and head to remain stable for a long time. Therefore, various yoga sitting positions came into being. Yoga sitting posture can be subdivided into seven types: simple sitting, semi-lotus sitting, lotus sitting, goodness sitting, auspicious sitting, Sidasharup sitting, and lightning sitting. Here we introduce the six more common yoga sitting positions:

No. 1. Simple sitting [Details] Simple sitting is a comfortable and comfortable sitting position. You can adjust your sitting posture according to your needs, such as sitting with your legs crossed on a mat. If you have knee disease, straighten one leg or both legs forward. Specific methods: First, sit on the ground, straighten your legs forward, then bend your right calf, place your right leg on the heel of your left thigh, then bend your left calf, and place your left leg under your right thigh. Finally, you can put your hands Make a handprint with your hands and place it on both knees. It is best to fold your hands together and place your thumbs opposite to your legs.

Practice essentials: During sitting, the head, neck and trunk should be kept in a straight line.

Exercise effect: This sitting posture is beneficial to the health of joints such as thighs and ankles and enhances the function of the nervous system.

Warm tip: Simple sitting will cause the posterior arch of the lumbar spine of the practitioner with stiff legs, putting pressure on the spine.

No. 2. Auspicious sitting [Details] Because this sitting posture is a commonly used sitting posture for Buddha meditation, it is also called "meditation sitting". Sit on the ground, straighten your legs forward; bend your left calf, with the left foot resting against your right thigh; bend your right calf, with your right foot placed between the left thigh and the calf of your left calf; the toes of your feet should be wedged into the thigh and calf of the other leg; place your hands in the empty space between the legs or on your knees, keeping your head, neck and trunk in a straight line. Except that the perineum is not resisted, this posture is completely the same as sitting on the best of all aspects.

Practice essentials: Except that Jixiang sitting does not hold against the perineum, other details are exactly the same as Jixiang sitting.

Exercise effect: The effect of Jixiang sitting is roughly the same as that of Zhishan sitting, but it cannot guide the sexual impulse upward, and its effect in calming the nerves is slightly inferior to that of Zhishan sitting.

Tips: People with sciatica or sacral infections should not do this position.

No3. Single lotus seat [Details] Sit on the ground and place a small pad for stability, bring your legs together, straighten your back, straighten your legs forward, bend your left knee, and rotate your left hip externally to allow the heel of your left foot to rest on the perineum; bend your right knee, and with the help of both hands, try to keep your right heel under the navel, with the center of your foot up, and place it on your left thigh. Try to place your knees on the ground, keep your shoulders and back straight, your chin retracted, your hands folded, and your thumbs placed opposite to your legs. This is a half-lotus sitting.

Practice essentials: straighten your back and retract your chin; keep your head, neck and body in a straight line.

Exercise effect: Half lotus sitting has the same effect as double lotus sitting, only to a lesser extent.

Warm tip: Those suffering from sciatica and sacral problems are not suitable for this exercise.

No. 1. Thunderbolt sitting (also known as Thunderbolt sitting, King Kong sitting)[Details] Thunderbolt sitting is an introductory posture for other yoga postures and must be practiced frequently to achieve proficiency. Kneel on the ground with both knees and your calves and insteps pressed against the ground; your knees are close together and your two big toes cross each other, so that the two heels point outward; sit back with your hips on the inside of your feet, while your palms are down and placed on the thighs; straighten your back and place your hips between the two separated heels.

Practice essentials: When sitting, relax your shoulders and straighten your back. This will reduce the pressure on your legs and prevent your legs from becoming numb.

Exercise effect: Thunderbolt sitting can soften the knee joints and remove excessive fat from the body. In addition, after relaxing the whole body, it can maintain calm and calm, which helps treat neuroticism and insomnia.

Warm tip: When you practice for the first time, you will find it a little difficult to cross your toes, so just practice a few more times.

No. 2. Sitting on the best [Details] As the name suggests, this is one of the best poses in yoga. Yoga believes that sitting with absolute righteousness helps clear the meridians of the human body; thus, it is conducive to the improvement of the qi of life. Sit on the ground, put your legs together and stretch forward at the same time; bend your left calf, grab your left foot with both hands, and press the heel of your left foot tightly against the perineum area. (between the vagina and anus) Then bend your right calf and place your right foot on top of your left ankle; place your right heel close to the pubic bone, and place the sole of your right foot between the thigh and calf of your left leg. Note: Keep your back, neck and head upright.

Practice essentials: Keep the upper body straight throughout the process.

Exercise effect: Sitting well plays an important role in both physical and mental aspects. From a physical perspective, sitting on the top promotes blood circulation in the lower body, strengthens the lower half of the spine and abdominal organs, and activates both knees and ankles. From a spiritual perspective, it has a calming, soothing and alarming effect, and is especially suitable for breathing and meditation exercises. In addition, because it exerts pressure on the perineum, it can direct sexual momentum upward and is extremely useful in the practice of enhancing the vitality.

Tips: You can sit down at will, but you must keep your back, neck and head upright.

No. 3. Double Lotus Sitting [Details] Double Lotus poses are one of the most important and useful yoga poses, and Lotus poses are often used in Buddhism. First, sit on the ground and put a small cushion on it for stability. Stretch your legs forward, bend your right leg, place your right foot on your left thigh, with the sole of your feet facing up, bend your left leg on your right thigh. Sitting in this position with the soles of your feet facing up, your shoulders and back straight, your chin retracted, your hands folded, and your thumbs placed on your legs opposite to each other. You can sit in this position for 10 minutes, increasing by 20 minutes.

Practice essentials: Practice this posture without lifting your knees.

Exercise effect: Lotus sitting increases the blood supply to the head and chest areas, strengthens the nervous system, eliminates tension and restlessness, and makes people feel at peace and mind, and mentally focused.

Warm tip: After each meditation, massage both knees, thighs, ankles and calves.

Q1. I am a beginner. What yoga sitting posture is best to start practicing?

Answer: For beginners, it is not recommended to start with simple sitting. Simple sitting will cause the posterior arch of the lumbar spine of the practitioner's legs to stiff, putting pressure on the spine. We started with the best sitting, and then developed into a half lotus flower. If you feel no pain in your ankle, it proves that your hip joint has reached the standard. Try pulling the other leg into the groin position. Complete the double lotus pose.

Q2. Why do I have to keep the spine straight to practice yoga sitting?

Answer: Ancient yogis noticed that when yogis practiced meditation, which is characterized by meditation and introspection, the life energy residing in the spine needs to flow unimpeded between the end of the spine and the brain. Therefore, during meditation, the spine must be straight.

Q3. I learned how to sit on King Kong and have pain in my knees, but it won't hurt if my back leans forward. What should I do if I do this?

Answer: When the King Kong sitting straightens the trunk, the quadriceps muscles stretch, and the rectus femoris muscle pulls the patellar ligament through the patella. If the body leans forward slightly, this stretch will weaken. It is recommended to consider stopping making the King Kong sitting. Alternatively, you can try putting a small towel roll on the inside of his knee joint to stretch the relevant ligaments of the knee joint first and avoid the impact of muscle strength when the rectus femoris is stretched.