Yoga cow face pose not only relieves pain and fatigue, but also tightens the lower body

Sitting for long periods of time and lack of activity at work not only makes your shoulders and neck stiff and sore, but also makes your lower abdomen, waist and hips "grow and thrive" without you even noticing? A well-known Japanese yoga teacher said that if you want to get rid of the above discomfort and successfully tighten your lower body, moderately engaging in yoga cow face pose is a good home self-care option for busy office workers.

Yoga cow face pose is effective in eliminating fatigue and tightening the lower body

Mayumi Fukahori, a well-known Japanese yoga teacher, mentioned in her book "POCHA YOGA" that due to the characteristics of yoga that it does not put a burden on the body, helps relaxation, and relieves soreness and fatigue, more and more people are starting to do yoga for health and beauty.

【Traditional Beef Noodle Style】

practice:

1. Sit on the ground with your feet together and stretched forward.

2. Bend your knees, pass your left foot under your right foot, bend it inward, and pull your heel to the right side of your hip.

3. Bend your right foot inward and cross it with your left knee, with both knees overlapping on the midline of your body, and exhale.

4. Final position - While inhaling, raise your left hand from the top to the back, and then reach your right hand from the bottom to the back and grab your left hand. Adjust your pelvis and exhale, look diagonally upwards, and maintain the movement for 5 breaths. Then go back to step 1, swap your left and right feet, with your right hand on top and your left hand on the bottom, and proceed in the same way.

effect:

Improve shoulder stiffness, eliminate fatigue, and tighten the lower body.

The true meaning of yoga is "moving comfortably"! The modified version of yoga cow face pose is easier to achieve

However, teacher Mayumi Fukahori also mentioned that "moving comfortably" is the most important purpose of yoga. However, she did find that many people were hesitant to take yoga classes because they were concerned about their body shape, and that excess fat on their backs, waists and abdomens often hindered their ability to perform yoga movements.

Therefore, it specially changes and adjusts the common traditional yoga movements in the market appropriately, turning them into movements that even fat people can do easily and have certain exercise effects, hoping to make everyone happy and comfortable doing yoga. Take the above-mentioned Cow Face Pose as an example. When doing traditional Cow Face Pose, chubby people often face the dilemma of not being able to touch their hands during step 4.

But in fact, failing to do the above actions does not mean that you cannot achieve the expected adjustment effect! Teacher Mayumi Fukahori specially introduced a set of slightly modified "POCHA Yoga Cow Face Pose" for marshmallow girls. Even those with stiff muscles and poor flexibility can easily perform it and achieve the above health benefits:

[POCHA version of yoga cow face pose]

practice:

1. Sit on the ground with your feet together and stretched forward.

2. Bend inward, bend your right foot and place it outward, cross your legs, and keep your sitting bones close to the floor. Place your hands on the floor on either side of your feet and exhale.

3. While inhaling, press your hands on the floor to adjust your pelvis. While exhaling, lean your upper body forward. Maintain the movement and breathe for 5 times. Return to step 1, switch your left and right feet, and repeat the same process.

The troubles of the meat family:

What should I do if my back tends to arch during exercise? To solve the key points, keep your sitting bones close to the ground and straighten your spine. This will help you align your pelvis and straighten your spine more easily. It is more important to align your pelvis than to lean forward.

Point:

1. Don't arch your back, imagine that your entire body from Dantian to spine is straight.

2. Lean your body forward from your pelvis.

3. The sitting bones should be close to the ground.