When practicing yoga, teachers often say, “if you make a mistake in this posture, your body will compensate.” what is compensation? How to avoid it? What is compensation? When the body wants to achieve a goal, but finds that the original action is unable to achieve the goal smoothly, the extended alternative action
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That is to say, the muscles that should exert force do not exert force correctly, but let the muscles around the body and even the joints replace them to complete the task
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There are many reasons for muscle compensation, such as weak muscle strength, fatigue, muscle in the state of being inhibited and the use of other muscle groups and so on
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What is the harm of compensation? When there is compensatory movement, it means that some muscles and joints are bearing the work they don’t need to bear
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In the long run, there will be injuries to the body, such as low back pain, shoulder and neck pain, or the thicker the shoulder and back
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Some Jia people will always intentionally or unintentionally use compensation to practice, or casually challenge their own body, over time, it will form a vicious circle
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This is a lot of people practice according to the video, practice abdomen, but hurt the waist, practice buttocks, but thick legs
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In the common compensatory arm lift in yoga, many hands can’t reach both sides of their ears, but they force themselves
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It’s easy to cause excessive chest lordosis and waist collapse
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In the forward flexion, some people have tight hamstrings and do not bend their knees
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They try their best to reach their feet with their hands
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This will compensate for the strength of the forward flexion to the lumbar spine
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In kyphosis, if the rectus abdominis and iliopsoas muscles are not extended enough, the body will give a lot of strength to the lumbar spine to compensate
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How to avoid compensation? In a yoga class, the key is not how many movements you practice and how much sweat you sweat, but whether you consciously practice in a class and whether your muscles start correctly? It is important to pay attention to whether your foundation is upright and stable, whether your core is activated, whether your spine is extended, whether your pelvis is rotated correctly, and whether your posture is beyond the control of your body
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Muscle coordination and balance is very important, small compensation will not let you hurt immediately, but you have to learn to perceive and avoid
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In the process of practicing yoga, don’t worry, keep in a comfortable position, and pursue details rather than difficulty
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Teacher wechat, long press the following figure to identify the QR code, you can add a point in the lower left corner to select yoga supplies.
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