Editor: Teacher Sujit specializes in shoulders, spine, sciatic nerve, core muscles, muscles and relationships that are commonly seen in modern people. He designs more than 100 yoga movements and breathing methods that can relax the body and mind! Each exercise can be solved in one minute. Follow Sujit to practice the following 4 actions to improve your sciatic nerve problems:
Eel support and eye-snake style Resting Bhujangasana1. Position, the base of the head. The double foot stretches straighten the slug.
2. Bend your elbows, your front arm flat on the floor, and your palms face down. Place your elbows under your shoulders, close to your body. The body relaxes.
3. Support your upper arm and lift your chest and shoulders upwards. Lift your head slightly and lean back. Keep the elbows, front arms and palms flat on the floor. Stay for 60 seconds, or as long as possible. Put your chest down and return to your lying position.
【Practice Small Note】▪ The elbow support and eye lens can also be practiced in a continuous manner. This is a good pre-practice for entering the Snake Snake pose.
[Breathing Method] ▪ Inhale, lift your chest, shoulders and head. When you stay, keep breathing normally. Spit out and return to the lying position.
[Viewing Points] ▪ Breathing Relax the Back Strength of the Arms and Shoulders
[Repair Effect] ▪ Tighten the Arms ▪ Strengthen the Shoulders ▪ Eliminate the Back Stiffness
Double Hands Off the Snake Snake Uthita Bhujangasana1. Floating position, stretch your feet straighten the lying. Fingers are tied, palms are placed on both sides of your chest, and fingertips are facing forward. The elbows are facing backwards, close to the body. Close your eyes by the top. Relax the whole body, especially the lower back.
2. Lift your head and lean slightly back, your chin forward, and then lift your neck and shoulders in sequence. First exert force on the back, then force your arms, raise your chest and your back is arched.
3. The floor of the middle abdomen, belly and hyaluronic bones. The palms are raised. Double snatching and never leaving the ground. Stay for 30 to 60 seconds and keep breathing normally. Return to the lying position, relax your back.
【Breathing method】▪ Inhale, lift your chest. Keep breathing normally. Ejaculate and return to a lie position.
【View points】▪ Breathing The curve of the back flowing
【Repair effect】▪ Open the chest to make breathing smoother and enhance lung function. Relieve back pain, maintain soft and elasticity of the spine, strengthen back muscles and spine, promote eating habits, reduce constipation. Benefits all abdominal organs, improve waist and back
Single-foot locust-like Eka Pada Salabhasana1. Sit on the stance, place both hands on both sides of the thighs or under the thighs. The size is sticking, the spine extends, and the body relaxes. Both feet must be straightened during the practice.
2. Use force on the back and raise your left foot as much as possible. The right foot is relaxed and straightened on the floor. Stay for 60 seconds or as long as possible. But too hard to be strong. The pelvis is straight and not tilted. Slowly put down your left foot. Practice the exercises.
【Practice the Small Note】▪ Lift the left foot first, then change the right foot. When the left foot is lifted, the right abdomen will be compressed. You can massage and raise the kidneys first according to the order of peristalsis of the brain, and then massage to lower the kidneys
【Breathing method】▪ Inhalation, raise the feet▪ When staying, maintain normal breathing, and lower the feet
【View points】▪ Breathing▪ Lower back▪ Abdomen▪ Heart▪ [Repair effect]▪ Benefits the back and pelvic organs, and releases pelvic pressure
Single foot fish-style Eka Pada Makarasana
1. Sit in a pose, double stomp, stick out the ground, and stretch your hands forward.
2. Place your left hand on your lower back. During the practice, both your right hand and your feet must be straightened.
3. Insert air, extend the right hand forward and lift the head up, and lift the left foot backward and lift as much as possible. Stay for 60 seconds or as long as possible. But too hard to be strong. Put down your left foot, head and right hand and return to your lying position. Relax your whole body and let your breathing slowly return to normal. Change the side practice.
【Breathing Method】▪ Inhale, lift the arms, head and legs up. When staying, keep breathing normally. Spit out, put your arms, head and legs down, and return to the lying position
【Viewpoint】▪ Breathing: From the tip of the raised toes to the raised fingertips, the body extends in an opposite direction
【Repair effect】▪ Very beneficial for beginners with stiff back and powerless back. It can strengthen the back muscles and activate the nerves, especially the lower back. This allows the body to fully extend in an opposite direction. Movement and breathing. Cultivate focus
Book introduction
Teacher Sujit's complete yoga book to help you relax your body and mind: 1 minute to relieve pain, 5 major exercises, 30 days of old problems, a more effective daily yoga practice plan than massage
Author: Sujit Kumar
Publisher: Business Weekly Publication Date: 2022/03/10
Author Introduction Sujit Kumar
5 years old started practicing yoga, and participated in many yoga competitions and won numerous awards. He is still the 6-time champion record holder in Bihar State Yoga Competition in India.. In 2013, the only yoga museum in Taiwan established by Indian teachers, Sujit-Sauryayoga, was established. It is determined to promote the ancient science of yoga, and maintain the tradition of returning to India to study at least two times a year. It is engaged in learning and communication with yoga teachers from different schools in different fields. It hopes to bring more than 20 years of teaching experience to a healthy and balanced life for both men, women, young and old.
Teacher Sujit believes that "yoga is not only about sitting on a yoga wall to practice various different body methods, but yoga is closely related to our daily lives. Learn to talk to our body through yoga practice, calm down and slowly, feel every practice, and observe the changes and progress of our body."
is a professional column writer for the Good Medical Network of Business Weekly: "Teacher Sujit's 3-minute magical yoga class." He has written books such as "3 Minutes of Pain Relieving Yoga", "Healthy Yoga for the Whole Family and Children Are Not Sick", "Seven Magical Yoga Classes by Teacher Sujit".
【Region Record】. 7 gold medals in the regional and public yoga championships. State Yoga Championship 14 times. Gold medals were made in all India and East India 3 times. All India National Champions League 1 time. 2006 Indian Yoga Arjuna King (YOGA ARJUNA) Headline. Ranchi University Yoga Championship Gold Medal. The seventh Jharkhand Yoga Championship Best Performance Award. Selected Indian team member of the Mexican World Yoga Championship (failed to attend for some reason)
Sujit Sun Yoga web: www.sujit-sauryayoga.com
Sujit Teacher Face Fan Group FB: Sujit-Sauryayoga