On the way of yoga, you should either focus on yoga or pay attention to it
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When doing some inverted three-dimensional poses, you often say to stabilize your shoulders
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To stabilize your shoulders, be sure to talk about your shoulder blades
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Our shoulder girdle is actually more flexible than the hip joint
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The disadvantage is instability
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The scapula is an independent, plate-shaped bone
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Rely only on muscles (and, of course, other soft tissues) to stabilize
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Movement of shoulder blade ↓↓↓ up and down movement of shoulder blade / abduction and adduction when the shoulder blade moves, the upper arm will move
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The shoulder blades can move up and down, look forward to the front of the ribs (abduction), and come back close to each other (adduction)
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In addition, it can rotate upward and downward
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The up and down rotation of the shoulder blade controls the muscles of the shoulder blade ↓↓↓ the rhomboid muscle is in the middle of the shoulder blade to help the shoulder blade rotate downward and adduct
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The anterior saw muscle allows the scapula to be inserted back into the back, and also allows the scapula to be abducted and stabilized at the same time
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There are other muscles, such as levator scapulae and pectoralis minor (front of ribs)
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Side diagram of adduction / abduction each time you do downward dog pose, handstand, headstand or elbow handstand, your shoulder blades will be slightly abducted and loosened upward at the same time
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When standing upside down, the shoulder blades are slightly abducted, and the mountain style shoulder blades are retracted and sunk
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Therefore, these muscles are very important to do a good downward dog handstand, head handstand and elbow handstand
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The following mainly talks about the exercise methods of the anterior saw muscle: 1
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The inclined plate type feet are the same width as the hips, the hands are aligned with the shoulders, the abdomen is retracted, and the body is in a straight line
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Pay attention to pushing the hands down, retract the ribs, and keep the spine for 1 minute
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2
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Stick sit up, straighten the legs, hook the feet back, support the ground with both hands, and keep the spine extended for 1 minute
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This time, put your hands on the brick and push the brick with your hands, Keep your hips off the ground
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This time, try to put your left foot on your right foot, keep your hips slightly off the ground, and don’t bow your back
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3
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The four legged bench variant comes to the four legged bench, and then straighten your right hand to the front right
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The focus is to keep your body stable and neutral, not tilt for 30 seconds
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On the other side, bend your right elbow this time and try to raise your elbow upward
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The focus is to keep your body stable and neutral, If you can’t tilt for 30 seconds and the foundation on the other side is stable, you can better go up – leave a message and win a prize- Welcome to leave a message
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Before 12:00 on July 1, we will select the most lucky fans from the selected messages and send out a yoga suspender vest (3 colors are optional) as shown in the figure below
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For those who have won the prize in the past, the prize will be automatically postponed to the next Jiayou ~ ▼ teacher wechat ▼ recently, Haowen Yoga people are watching it.
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