Yoga, we often do the twist action, yoga teachers often suggest that we do more yoga twist practice, why? Reason 1: Yoga torsion practice, not only can effectively activate the lumbar and abdominal core muscles, make the spinal joints, intervertebral discs, ligaments and muscles to maintain flexibility, but also can increase the water content of intervertebral discs, improve the stability of the spine and blood circulation, prevent and alleviate various sub-health pain problems caused by spinal stiffness
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Reason 2: in Yin Yoga, twisting exercises can stimulate 12 meridians of our body at the same time, massage abdominal organs, and promote detoxification and digestion
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It can be said that a simple twist exercise is as effective as other postures
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Reason 3: Yoga twist can relax the nervous system, release tension and anxiety, in addition to detoxification, beauty, clean the body
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There are so many benefits in practicing yoga, so how can we do it safely and deeply, and get the effect of it? These four points must be mastered, especially for beginners! 1
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The body must be in the right position to practice yoga
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No matter what the posture is, the body must be in the right position
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Body alignment is the premise of yoga
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If the body is not aligned, all the following actions are useless, even harmful to the body
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And in the practice of torsion, this is particularly important
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Not only the body should be upright, but also the pelvis should be upright
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Try not to rotate too much
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In the practice of twisting, when it is found that the distance between the legs is not the same, it is possible that your pelvis has turned
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2
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The foundation must be stable on the premise that the body is in the right position
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Before twisting, the foundation must be stable
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If the foundation is unstable, when twisting, the lumbar spine is very prone to compensation and pressure
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For example, in sitting spine torsion, when the body turns to the right, the center of gravity is easy to shift to the right, and the left buttock is easy to “empty” off, or off the ground
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At this time, the pressure will be more on the right side of the body, resulting in uneven force on the lumbar spine
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Therefore, in torsion, the foundation must be stable (especially the pelvis), with uniform force and stable center of gravity
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Similarly, take the right sitting twist as an example
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During the twist, blanket or yoga brick can be padded under the whole hip
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Meanwhile, the left hip is more pressed down on the ground to avoid displacement and “virtual drop”
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3
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It is necessary to start the core muscles
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After keeping the body upright and stable, and before twisting, you should also learn how to start the core muscles (below the diaphragm and above the pelvic floor)
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Three dimensional breathing is a very effective way to activate the core
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Inhale, feel the whole thorax and abdominal back full of air, and expand
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Exhale, and the whole thorax and abdominal back contract inward
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How to judge whether the core muscle group is activated? A simple way is to feel your own feelings
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The activated core muscle group is that you can clearly feel and control their tightening and relaxing
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Without the activated muscle group, you can not feel and control them
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4
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When you want to twist more deeply, the right way is to push the base down (the pelvis down) and extend the spine more, so as to create space for torsion, rather than twisting the lumbar spine more
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Share 6 simple yoga twist postures
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Beginners can also practice 1
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Stand forward + twist
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Start from the standing position, with feet separated from the hip width, the body folded down from the hip, the right knee bent, the left hand driven the chest to the left, the right hand supported on the brick, the back extended to maintain 8 breaths
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2
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Phantom Chair + twist standing, feet together, big toes touching, hands supporting the hip, With the hips backward and downward, the center of gravity is on the heels, hands in front of the chest, inhale, lengthen the spine, exhale, twist the body to the left, right arm and left thigh against each other, let the body twist more, keep 8 breaths, change the opposite side 3
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Crescent + twist stance, withdraw the right leg, take a big step backward, right leg dorsum knee landing, toe pointing to the rear, left leg knee right above the ankle, With both hands together, inhale to lengthen the spine, exhale to the left, twist to keep 8 breaths, change the opposite side 4, triangle twist type, legs separated about one leg long, first turn the body to the left toe point straight ahead, hip center right hand support on the left foot lateral brick, left hand extend upward to keep 8 breaths, change the opposite side 5, sit and twist the spine, legs straight forward, toes back to bend the left knee, The left leg is crossed and placed outside the right knee to inhale
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The two arms drive the body upward to extend and exhale
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The body turns to the left, the left hand supports the ground, the right hand presses against the left knee to deepen and twist, and the spine extends upward to maintain 8 breaths
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6
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Supine
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The spine turns supine
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The legs stretch forward and bend the right knee to exhale
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The right leg passes through the left leg and falls on the left floor
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The left hand rests on the right leg to deepen and twist
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Close the eyes, Keep 8 breaths, change sides PS: Although the twist exercise has many advantages and looks simple, it must be done right to have a good effect
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Jiaren, who has lumbar disc problems, does not recommend practicing this kind of exercise
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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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