When it comes to yoga, the first posture that many people think of is forward bending
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Many people say that my fingers can’t touch my toes! It’s too stiff
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In fact, this is the most typical misunderstanding of Yoga forward bending
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Other misunderstandings: 1
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My legs are too long and my hands are too short to touch my toes
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Let’s not see if my hands can touch my toes
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Let’s see if your abdomen can touch your thighs and your chest can touch your knees
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It has nothing to do with the length of the hand, it has nothing to do with it
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For example, you imagine that you are a piece of paper
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No matter what your body proportion is, you can fold it from the middle part to clip the upper and lower body together
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So, it really has nothing to do with your body proportion! 2
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My waist is hard, so I can’t fold it
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Many people will fold it from the waist
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However, the lumbar spine originally has forward physiological curvature
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How can I fold the lumbar spine at such a big angle? No wonder a lot of people say that their waist is hard when they can’t bend forward
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In fact, it’s not really a waist problem
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What is the truth? Fingers can’t touch toes is just appearance, the essence is that you can’t turn pelvis! Folding from the hip means turning your pelvis! When you can’t turn your pelvis, you can’t fold from your hips, you fold from your waist
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If you can’t fold it down, you can’t touch your toes
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Why is the pelvis so hard to turn? The upper end of the pelvis is connected with the lumbar spine, and the lower end is connected with the thigh; the upper end has the lower back muscles, ligaments and fascia, and the lower end has the buttocks, thigh root muscles, ligaments and fascia
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If these parts are tense, when you rotate the pelvis, these parts will prevent you from continuing to rotate
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For example, people with tight back thighs can’t bend forward because the back thigh muscles limit the rotation of the pelvis
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Where to turn the pelvis? The above mentioned are all the muscles that prevent the pelvis from turning, so what muscles help the pelvis to turn? That’s the core abdominal muscle, mainly the lower abdomen
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Here, the core muscles are not only the superficial waistline, six abdominal muscles, but also the deep pelvic floor muscles
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How to find the feeling of turning the pelvis? 1
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Cat / cow stretching yes, we have done it many times, but this time, students should focus on the pelvic area
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When breathing in, the pubis is downward, the ischium and the coccyx extend backward and upward
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When breathing out, the coccyx and the ischium extend downward, the pubis retract to the position of the navel, and the abdominal muscles adduct and lift up
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Do 8-10 times to find the feeling of rotating the pelvis
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2
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The downward dog type downward dog type should be “V” shape, but beginners can’t do it, they will make “U”, in fact, it is because the pelvis doesn’t rotate
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The abdomen adducts the upper body, the pubis extends backward and upward, and the ischium goes up to find the ceiling as if it is going to raise the hips (but most people flatten their lumbar vertebrae, so they don’t have to worry about raising the hips)
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Apply the forward rotation of the pelvis to the forward bending
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1
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Use the Yoga brick to assist standing on the Yoga brick
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If the back of the thigh is tight, you can slightly bend the knee to keep the lower abdomen Close to the thigh, this is the key to the pelvis turning rather than folding from the waist
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Hands can grasp the thigh, calf or yoga brick for 1 minute
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2
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Enter deeper folding
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After the previous pose is completed, keep the pelvis turning forward, slowly straighten the knee, adduct the abdomen and lift up, and look for the ceiling with the sciatic bone upward
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Finally, students should know that forward bending and folding is the stretching of the whole body, not bending It’s just a stretch of which part
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Don’t bend forward just for the sake of bending forward
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It’s natural when the body is open
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Through the phenomenon, through the essence of yoga
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-Today’s topic: yoga postures look almost the same, but practice is very different
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Talk about your experience ~ welcome to leave a message
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