Yoga, Jia people are very familiar with the wheel, also like to practice this posture, often practice it can not only very good extension to strengthen the spine, but also increase the strength of the limbs, for the head has a good soothing effect, can bring people exuberant energy, the body will feel relaxed and comfortable
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In addition, it is also a very beautiful form of action, many people go out to play like to use it to take pictures
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Although the wheel is good, it also has high requirements for the body of the practitioners
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In yoga, it is also a high difficulty posture
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Many beginners will have low back pain, knee pain and other problems in the practice of this posture
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So, let’s take a look at the six key points of yoga anatomy from the perspective of yoga anatomy, especially for beginners! 1
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In the practice of wheel type, the feet should be separated and the hip should be the same width, the toes should point to the rear, the knees should be the same direction as the toes, the hands should be separated and the shoulders should be the same width, the fingers should point back to the feet, and the elbows should be close to the center line of the body
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Enter the pose with the body in the upright position and keep it
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When practicing this posture, it’s easy for many people to have their feet separated, their knees open, their hands or elbows open
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This kind of practice not only makes it difficult to do well in the posture, but also causes pain to the shoulder and knee joints if they do wrong exercises for a long time
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2
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Pelvic backward rotation, many beginners in the practice of wheeled, often have the problem of low back pain, the most common causes of low back pain here are: first, the pelvic forward rotation, second, the abdomen is not controlled, third, hip clip, fourth, the spine is not extended, the chest cavity is not open
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Therefore, when practicing this posture, we must try our best to turn the pelvis backward, tighten the hips and separate them to both sides, tighten the abdomen to keep the abdominal pressure stable, extend the spine, and create stability and space for the lumbar spine, so as to protect the lumbar spine from injury
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3
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Flexibility of thoracic vertebrae and opening of thoracic cavity in yoga wheel bending, opening of thoracic cavity is very important, including flexion of thoracic vertebrae as far as possible, extension of pectoralis major and pectoralis minor
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Otherwise, not only the posture can not be completed correctly, but also it is easy to cause lumbar and shoulder compensation, resulting in pain
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Therefore, before practicing the wheel, beginners must make sure that their thoracic vertebrae are flexible enough to complete the upper dog, bow, camel and other yoga postures, and then challenge the wheel
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4
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Controlled extension of the abdomen in the practice of wheel type, many Jiaren will think that the abdomen should be completely relaxed in order to better extend
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In fact, the abdomen should be controlled to tighten and extend in order to maintain the stability of abdominal pressure, the stability of the core of the abdomen, and the lumbar spine will not be injured
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5
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Shoulder joint opening in the practice of wheel type, many Jiaren will appear the situation in the figure above
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The chest can be opened very well, but the arm can not be extended straight, and the head falls down
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The common reasons for this problem are: one is the limitation of shoulder joint, the other is that the arm has no strength
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Therefore, when practicing this pose, the flexibility of shoulder joint and the establishment of arm strength are very important for beginners
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In yoga, the cow face style of flexible shoulder joint and the flat style of strengthening arm strength should be practiced more
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6
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The weight-bearing and stability of the limbs in the Yoga wheel, the arms and legs belong to the foundation, and bear all the weight of the body, so as to better extend the spine and back
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Therefore, when practicing this pose, beginners should not only practice the flexibility of the legs and arms, but also strengthen their strength
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Standing in yoga can practice more, laying a good foundation for the strength of the legs and arms
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Beginners step by step get Yoga wheel auxiliary exercise sequence: click into the video number below to watch more dry goods, remember to like + pay attention! 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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