Yoga on the road is not in yoga, or in yoga on the road to focus on Yoga standing forward, many yoga beginners, in practice yoga forward, the “butt” is easy to strain, that is, the tendon around the ischial tubercle
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1、 Why is bending before yoga in the back of stretching legs, but it makes the ischial tubercle ache? Because the starting point of the hamstring at the back of the thigh is in the ischial tubercle
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2、 Standing flexion is easier to stretch the ischial tuberosity
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In yoga flexion, standing flexion is the most common strain near the ischial tuberosity
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Because when standing and bending forward, more weight is pressed on the ischial tubercle
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If the method is not correct, it is easy to be injured
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3、 How to strain ischial tuberosity in standing forward bend? 1
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Without the power to activate the leg, it seems that this is a stretching action, but the leg is to exert force
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Press the ground around the sole of the foot, push the ground with your toes, and lift the muscles in the front of your thigh
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2
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Without the power to activate the core, it is necessary to activate the core when standing forward
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Only by activating the core can the pelvis rotate forward and stand stably
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3
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If you don’t pay attention to the stretching point, standing and bending forward, the stretching place should be the back side of the whole leg, not the top of the leg (ischial tubercle)
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If you stretch the ischial tubercle, and you are still trying to fold forward, turning the pelvis forward, you will be injured
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And, stretch to the point, step by step, do not want to pull a thorough one-time
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4、 How to pull the back side of the leg safely? There is a misunderstanding
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Many people think that it is safe to bend the knee in the standing forward bending
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In fact, it is not
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When you bend the knee, you completely avoid the stretching of the back and lower leg
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However, the ischial tubercle will be strained because you go too far
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For beginners, it is not recommended to do too much or too strong leg flexion, you can try to do one leg flexion, and to correctly start the strength of the leg and core, while paying attention to the extension of the spine
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1
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Strengthen the side extension
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In this pose, the strength of both legs should be activated at the same time, and the hip should be aligned to activate the core and extend the spine
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2
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In this pose, the front leg should activate the muscles in the front of the thigh, and the hip should be aligned to activate the core, so as to extend the spine
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It is very easy for yoga beginners to strain in standing and bending, and this part is difficult to recover, It is recommended to do sports injury repair
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If no treatment is done, it will take 4-6 months to recover according to the individual situation
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During this period, you can continue to practice yoga, but you should pay attention to starting strength every time you bend forward
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