Poke the blue words on it and pay attention to us! I often hear the teacher emphasize to keep the pelvis neutral in yoga class
.
The word “pelvis” should be the most common word in yoga class! There is another situation that you should also listen to a lot, that is, rotating the pelvis
.
Which postures need pelvis rotation to practice? The answer is forward bending! When many sisters do forward flexion, they all bow their back, that is, the position of the lumbar spine is arched
.
Especially in sitting and standing forward bending posture is particularly common! The appearance of bow back is actually the pelvis is useless to participate in the work! Today we are going to talk about the pelvic rotation! 1、 Why is pelvic rotation so important in yoga practice? When practicing forward flexion, the pelvis needs to be rotated forward to extend the back and protect the lumbar spine
.
On the basis of the pelvis participating in the rotation, the muscles at the back of the thigh can be further stretched to make the posture deeper! If the pelvis can’t turn forward, it will cause excessive compression of the lumbar spine
.
At this time, if you continue to exert force, it will affect the physiological curvature of the spine
.
Over time, it will lead to lumbar pain and yoga injury! 2、 Why is it difficult for the pelvis to move forward? The pelvis is an important hinge connecting the upper and lower parts of the human body
.
The upper part is connected with the lumbar spine, and the lower part is connected with the thigh and femur
.
If the iliopsoas muscle is stiff and weak, it will affect the forward rotation of the pelvis, and the forward flexion posture will be limited! In addition, the tension of the thoracolumbar fascia, lower abdomen, gluteus muscle, posterior thigh muscle and front thigh will affect the forward rotation of the pelvis
.
3、 What postures can you practice to find the feeling of pelvic rotation? 1
.
The cat and cow pose is practiced in almost every yoga class, but there are still many details that Jiaren didn’t notice
.
First of all, inhale, the ischium should feel backward and upward exhale, roll the tailbone to drive the ischium downward, adduct the abdomen, arch the upper back upward, and feel the pelvic movement with heart
.
If you can’t do it once, do it twice
.
If you don’t feel it twice, repeat the exercise
.
2
.
The standard downward dog style should be like the figure above, with the body in an inverted V shape, but often many beginners will make it into a “U” shape, in fact, it’s because of the bone The basin didn’t turn
.
Pay attention to push the thigh back and up, and push both feet and hands down to maintain the extension of the spine
.
Feel the extension of the back of the thigh
.
If you still can’t find a way to rotate the pelvis, tell them a little skill and try to bend some knees
.
Tips: Xiaobian thinks that Yoga should not be in a hurry to reach a certain level
.
The more anxious it is, the worse it is
.
On the contrary, try to calm down and let breathing cooperate with body relaxation Come down! Let’s go when we’ve finished watching 👍。
.