How to do deep back bending without injury? How to practice backward bending safely and effectively? I believe that this is a question that many Jias have when practicing yoga
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We often tell Jias that the practice of kyphosis should be in the right position, the spine should be extended, and the rhomboid muscle of the back should be activated
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But many yoga beginners will say, teacher, I know what you said, but I still can’t do it..
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Indeed, for yoga beginners, it’s very difficult to do deep back bending, that’s because at the beginning of yoga, the foundation of body back bending has not been laid
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So, how can yoga beginners establish the foundation of back bending and prepare for deep back bending? Today, I recommend 5 Yoga sequences to lay the foundation for deep back bending
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Beginners should practice yoga often
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The first set of this sequence is suitable for beginners with extremely rigid body, 1-3 stretching and extending the arm, 4-13 flexible extension of the spine, 14-16 extension of kyphosis, 17 repair, 18-21 try deeper kyphosis, 22-24 extension and torsion to relax the spine and increase the flexibility of the spine
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This series is very suitable for beginners as a daily exercise sequence
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It can not only be used as the basis of back bending, but also strengthen the flexibility, balance ability and strength of the body
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The second sequence, from the arms to the legs, opens the front side of the body in a step-by-step manner to prepare the body for the backward bending
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1-3 is mainly to extend the arms, open the shoulders, 4-9 is mainly to open the chest, extend the front of the trunk, 10 dog rest, 11-12 is to open the front of the trunk and the front of the thigh
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It is suitable for Jia people with stiff body
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Set 3-4 set 3-4 is suitable for Jiaren with soft physical conditions, as a preparation exercise sequence before deep backward bending
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The fifth set of the fifth sequence is also suitable for Jiaren with good physical conditions
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Before practicing the deep backward bending of the wheel, you can choose this set of sequence
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1-4 slight kyphosis extends the spine, 5-8 flexible spine, while stretching the front of the thigh, 9-13 stretching the front of the thigh, 14-16, from camel to counter table, gradually to wheeled kyphosis
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Click into the video number below to watch more dry goods, remember to like + pay attention! Teacher wechat can long press the figure below to identify the QR code, add a point in the lower left corner to select yoga products.
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