How to perform double cross meditation posture? Meditation posture five

The difficulty of double-disc sitting is relatively high. It is recommended for beginners to do it gradually. Meditation is not used to compete with difficult postures that one can achieve. If there is such a subconscious mind, it will limit itself. The level does not matter, the double-pan posture is just an auxiliary tool.

Teacher Antia's Personal Experience and Certificate Qualifications

Over 20 years of experience in meditation, yoga and meditation

experience:

• AFAA International MAT Core Education Instructor
• AFAA International Pilates Education Instructor
• Senior Educator at Santamar College
• Senior Therapeutic Instructor at Optical Flow United Clinic
• The spokesperson of the nine poses of flow yoga
• Consultant of the Human Heart Awakening Cultural and Educational Foundation
• Cool Power Contract Coach
• Moderator of the sit-in camp at Santamar College
• Founder of Antiya Mind Yoga

License:

• AFAA International Mat Core Coach
• AFAA International Pilates Coach
• AFAA Sunrise Yoga Concentration
• Sivananda International Yoga Teacher Certificate
• BH flywheel license
• Second Class Advanced Educator Certificate from Santamar's College
• Third-level Educator Certificate from Santamar College
• Level 4 Educational Consultant Certificate at Santamar's College

• first paragraph

Let me introduce to you how to prepare yourself when you want to start learning the sitting posture. For the feet, you can choose the single-pan posture or the loose-pan posture. The scattered-pan posture is like the two feet now. Feel free to cross over.

The single plate position allows your left foot to step over the groin of your right foot or your right foot to step over your left foot, or even a double plate position.

So far, it is easier to do the double-pan posture in terms of the length of the oriental legs, so I will introduce you to a few moves later. In this course, you can make your first time. Experience the feeling of double disc pose.

The reason why we can't double set is not only related to the tightness of our hip joints, but also related to the knees and ankles. So we will do some relaxation and relaxation for these three places.

• second paragraph

The first release action,

With your right knee facing forward, do a hip internal rotation,

If your hips are tight, you may be taking your butt off the floor a lot,

Or the whole body is crooked, and your feet can't be placed on the floor naturally, it doesn't matter,

Pay a little attention to the right buttocks and try to make the buttocks feel pressed down,

With both hands by your side, lift your left hand up as you inhale, then stretch yourself to the right,

At this time, the center of gravity must be placed on the right hip.

May feel uncomfortable in the hip joint, tell him to relax by exhaling,

Then come back slowly and switch sides.

Can be repeated three to four times, with hands on the floor to assist,

Make it easier for your butt to be close to the floor, if it feels sour and tight at this time,

Then tell it to relax by exhaling, and then slowly come back and change sides,

After finishing one side, switch feet, this time with internal rotation of the left hip,

So raise your right hand to your left, and put your hand on the floor a little,

Let the sitting bones on both sides be close to the floor, and then inhale from the other side, raise your hands, and when you exhale, turn to the side,

At the same time, you can feel your sitting bones firmly rooted on the floor.

Repeat three times left and right, with breathing, spine extension, sit bones firmly,

As you exhale, tell yourself to relax your feet and your hips. This completes the first set of moves.

• third paragraph

Then we come to the second set of actions

The soles of the feet are facing each other, and the two feet are lightly buckled with both hands.

When you inhale, stretch your back straight up, and when you exhale, let your spine extend again.

Press the calf with the elbows of both hands, and open the knees of the feet as far as possible, as close to the floor as possible.

Stay here for three or four breaths, then come back slowly,

We repeat it three or four times,

As you exhale, bring your knees closer to the floor,

feel the knees and hips,

In this process, it is slowly relieved and opened,

We go one last time.

• fourth paragraph

Next, we perform the third set of actions,

Place your left foot, calf parallel to your yoga mat,

With your thigh and calf at a 90-degree angle, stack your right foot on top and place your ankle over your knee.

So looking down from above, you can only see the toes, the two calves are parallel,

Put your hands lightly above your calves, inhale to straighten your back, and let your body relax as you exhale.

You can stay here, you can time yourself for thirty seconds to a minute or so,

If time permits, you can even let yourself stay for more than three minutes,

Over time you will feel that the upper foot, slowly approaching the lower foot more,

Every time you exhale,

Can focus on the hip joints, and the muscles on the outside of the hips, tell him to relax

Take one last breath, good and come back slowly

Let's switch feet again,

This time, change the right foot to the bottom and the left foot to the top.

You will find that the tightness of the hip joints of the two feet will be different.

In the same way, place your hands lightly above your calves, straighten your back and stretch your body down slowly to relax

If you feel that this posture, has begun to feel relaxed and comfortable,

you can put your hands on the floor and bring your body closer to the ground,

The two feet are not the same, the tighter foot can stay for a longer time,

With the difference in the flexibility of our body and the mobility of the joints, whether the left or right hands and feet,

You can adjust the number and time of training,

Stay here for the last three deep breaths,

This action can be done three times in turn with both feet.

We are here to demonstrate to you only once,

You can choose to increase the number of training sessions when you have time.

• fifth paragraph

Let's do the last set of moves,

Straighten your right foot forward and place your left foot on the groin.

But if you find your knee can't touch the ground after putting it up, put it on the floor,

Now I'm demonstrating for people whose knees can't touch the ground,

So bring your left leg close to your thigh and touch your knee as far as possible,

Extend your back straight up, and extend your hands up your spine.

Let yourself relax slowly and stay here when you exhale, we stay here for three or four deep breaths,

Every time you exhale,

You can bring your attention to the tense place and tell it to relax.

After three or four deep breaths, allow yourself to come back slowly,

Then lift the lower foot up,

The right elbow is close to the sole of the foot, and the left elbow hugs the knee,

With both hands holding up the legs like a child,

The closer to the body, the greater the tension on the outside of the hip,

Adjust your breathing, continue to stretch your back straight up,

Every time you exhale, tell yourself to relax,

Try raising your feet a little higher to get them closer to your body

After three breaths, slowly lower your feet,

After a short stay,

Is it possible that when your foot is on the inner thigh,

The knee is closer to the floor, so let's switch to another foot,

Inhale, bring your hands up, straighten your back, and extend your spine.

Exhale to let your body relax down, stay here for three or four deep breaths,

When you exhale, tell the tight area to relax, and it's good to come back slowly,

Then pick up the right foot, the sole of the foot is close to the left hand,

The knee is hugged with the right elbow, and both hands are like holding a small baby, let him get closer to the bodyMore

Elevate slightly if you can, the higher you go, the more tension you will feel on the outside of your hips

Adjust the height according to your own situation,

With each exhale, bring it closer to the body and lift the foot higher.

Focus on relaxing the areas that are more tense at the moment,

Every exhale tells it to relax, and when we take three or four deep breaths,

Now put your feet on the inner thighs again, is your knees closer to the floor?

Repeat three to four times with the two feet alternately.

Adjust the number of times according to your personal circumstances.

• sixth paragraph

The above four sets of postures can be done after warming up,

Repeat three to four more times before sitting still,

accumulated for a long time,

Maybe after a week, you will find that you can easily double play,

And for those who have already learned the double plate position, you will also find that your knees are getting closer and closer to the ground,

The above are a few groups of methods for you to easily learn to double-disk,

But all the action,

It must be done slowly after your body has fully relaxed.

Don't challenge difficult movements all at once, it will easily cause injury,

I hope that after everyone's practice, everyone can easily double play,

But if the double cross position makes your legs numb when you sit still,

Then I still recommend that you adopt your own comfortable posture,

Make meditation a good habit in your life.

Brand Name: Qulea

Product: MCH1 Mind Place Meditation Chair

QUELEA PChome: https://bit.ly/35mGYMq

QUELEA's Shopee: https://bit.ly/3pWqlAH

QUELEA fan group: https://bit.ly/35r19Zq

QUELEA's official website: https://bit.ly/3wtTHsx

QUELEA's online meditation class: https://bit.ly/3gpCElR

QUELEA Shopping Network: https://bit.ly/3IgWoTN