Simple Crescent Pose Yoga: Easy to Do at Home!
New crescent pose yoga postures are quite popular in yoga training, they can be practiced as a single posture or as a sequence of postures. However, in these posture practices, people often add many rules and regulations, such as the heels must come down, and the knees should not extend beyond the toes.
The standards of posture practice are never unified, and everyone has different physical conditions, so not every standard needs to be followed. New crescent pose practice helps to strengthen and stretch the muscles of the whole body, and can also be used as a warm-up. Let's discuss new crescent pose practice in detail today.
First, let's talk about the sports effects of new crescent pose:
1Strengthen leg strength, stretch the hips
New crescent pose helps to stretch and strengthen the leg muscles, with a good stretching effect on the inner side of the calf. The hips are prone to accumulating negative emotions and body toxins. Prolonged sitting makes it difficult to practice the hips. When practicing new crescent pose, we can feel the strong stretching of the hip flexor muscles, promoting blood circulation in the hips, nourishing the hip and the entire pelvic region, and preventing pelvic diseases.
2Relieve sciatica and lumbar disc herniation
These two symptoms are common problems in life. Sciatica is not a single disease, it is often accompanied by pain or soreness in the waist, hips, and back of the thigh. New crescent pose helps to establish the elasticity of the lower back and waist muscles, relieve discomfort caused by prolonged sitting, and has a good regulatory effect on the nervous system.
3Strengthen the spine and back
New crescent pose requires full extension of the upper body, which helps to nourish the spine and has a massaging effect on the spinal nerves. Increasing back bending exercises helps to open the chest, give the heart and lungs space, and improve breathing effects. At the same time, it also nourishes the abdominal organs.
II. The practice of new crescent pose
New crescent pose can start from bending forward, retreat backward, or start from downward-facing dog, plank to pull the legs forward. Next, let's explain the different training methods of new crescent pose in detail with everyone.
1New crescent pose one style
Pull back the right leg and step back one big step, let the right knee and heel lie on the ground; adjust the front side of the calf vertically to the ground, align the knee with the midline of the foot; put both hands on the side of the left foot, palms pressed to the ground, or ten fingers pointing to the ground.
Extend the spine diagonally forward, the head on the line of the extended spine; keep breathing evenly, maintain 1-2 minutes.
2New crescent pose two styles
On the basis of new crescent pose, extend the spine upwards, slowly straighten the upper body. The hands stretch through the sides of the body, the palms facing forward, even the arms, shoulders, and sides of the shoulders drop away from the ears; feel the extension of the spine, while tightening the muscles of the left hip, tighten and press down the muscles of the right thigh. Feel the lengthening of the front and back sides of the body; keep breathing evenly, maintain 1-2 minutes.
3New crescent pose three styles
On the basis of new crescent pose, increase back bending exercises; fully open the chest, but do not squeeze the body on the back side, but let the chest rise and stretch the spine to complete the back bending; the name of new crescent shape comes from this; keep the head on the line of the spine, this can ensure that the cervical spine is not squeezed. Keep breathing evenly, the duration depends on how much your body can accept.
When exiting new crescent pose, when the upper body returns to the center position, slowly lower the arms back to the ground. Hook back the back foot, the knee leaves the ground, pull back the front leg to the baby pose to relax, then switch sides to practice the exercise.
