One legged dog 1
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The name of one legged dog is three legged downward facing dog or one legged downward facing dog in English and ekapada Adho Mukha Svanasana in Sanskrit
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Ekapada means “one leg”, adhomukha means “face down”, shvana means “dog”
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One leg dog style practice steps: prepare for the four corner kneeling position, open both hands and feet with the same width as the shoulders, put both hands directly under the shoulders and knees directly below the hips, exhale, step on the heels of both feet, push the hip backward and upward, push the sciatic bone to the highest point, keep the position of other parts of the body unchanged, and lift the right leg backward and upward
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Pay attention not to turn the hip, the rear leg is extended in the same plane, the lower heel is forced to step down, the knee is straightened, the thigh muscles are tightened, the heel and knee fossa are in a straight line to the hip ischium, both hands use the index finger and middle finger root and thenar to push the ground, the arm and trunk are in a straight line to the ischium, the upper leg is in a straight line, the arm is rotated outward from the armpit to relax the shoulders and neck, The head is in line with the spine
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The practice method of single leg down dog style is to keep the body stable and lift one leg up on the basis of down dog style
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Therefore, before practicing this posture, it is very necessary to master the training methods and key points of xiagoushi
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The right and wrong comparison of single leg dog style Fig
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4, the anatomy of single leg dog style Fig
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5, the auxiliary practice method of single leg dog style
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Because single leg dog style is an advanced practice of dog style, most of the methods used to assist the practice of dog style can be used to assist the practice of single leg dog style
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For example: (1) with the help of yoga chair assisted practice (2) hands push, assisted member practice (3) hands adjustment assistance (4) with the help of the wall assisted practice method 6
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The effect of single leg dog style, single leg dog style fully extend and activate the whole body, especially the waist and back, relieve muscle fatigue, restore energy, improve the blood supply to the head, strengthen arm strength, dare not try head inverted You can practice this asana first
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If the back of the leg is too stiff to extend, beginners can first slightly bend the knee to practice
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