Yoga is not in yoga, but in yoga
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If you want to be stable in standing three-dimensional posture, you must have a stable core
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The core of stability does not come from a muscle, but from the synergy of a group of muscle groups
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2 basic principles 1
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When maintaining the natural curvature of the lumbar spine and starting the core, we should create the space of the lumbar spine, but we should not cause the lumbar curvature to disappear excessively
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In class, we often hear the teacher say, “the navel looks up and back for the spine, and the tail stock looks down.” These guiding words can enable us to start the lower abdomen, but it may also lead to excessive pelvic retroversion and then straighten the lumbar curvature
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This is not to say that the password is incorrect, but that the password is only a part of the startup core and is incomplete
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Even some people’s pelvis is inclined backward, which will be more serious if they do it again
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2
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Find the stability before doing the movements
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Find the stability of the body before doing any movements and postures
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For example, doing abdominal curling exercises requires the contraction of a group of abdominal muscles
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If the spine is not stabilized in advance, the lumbar spine and cervical spine may be injured in the end
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Especially for people with heavy weight and poor lumbar spine and cervical spine
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Step 1: activate the transverse abdominal muscle, which is the most important source of stability
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It is a deep, wide belt like muscle that wraps around the abdomen in a ring
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Stabilize the pelvis and thorax and protect internal organs
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The spine needs the support of this muscle
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Without it, the nervous system cannot connect with the muscles of the limbs
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Many people naturally know how to use this muscle: retract the sides of the abdomen and waist, just like tightening the belt
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Try this: stand in mountain pose with your hands on the smallest part of your waist to help activate the transverse abdominal muscle and feel the tightening of your abdomen and waist
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Step 2: lengthen the psoas muscle
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Next, loosen the psoas muscle to prevent the pelvis from leaning back (which will cause lower back pain)
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This hip flexor connects the lesser trochanter at the top of the inner thigh from the front of the lumbar spine
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Try this: start in mountain pose with your feet as wide as your hips and the bricks on your inner side above your thighs
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Make sure the pelvis is neutral and there is no rolled tailbone
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Then, try to rotate the inside of your thigh back and push the brick back
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Here, feel the connection between the psoas major muscles on both sides and the corresponding leg bones, and imagine these two points moving backward
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When the sciatic bone is unfolded, the lumbar spine can be bent slightly, but do not squeeze
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Step 3: start the rectus abdominis
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The last step is to tilt the pelvis back slightly and the tailbone down to create space in the lower back
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This is a very slight movement
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Don’t use too much force
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Try it: keep the brick in the middle of the upper thigh, take two steps forward, contract the transverse abdominal muscle, retract the waist line, rotate the inner thigh and extend the psoas muscle backward
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Keep these two movements
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Then, the pubis looks up for the navel, feel the sacrum looking down for the ground, and extend the lower back
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You can imagine the shortening of the distance between the pubis and the navel
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This action is mainly to contract the rectus abdominis, the muscle on the surface of the abdomen
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Step 4: feel it in asana
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After finding the feeling in mountain asana, try to apply it to other asanas
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Try it: start with Warrior 2, with your right leg in front
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Align the little toe outside the right knee and start the right hip
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Contract the transverse abdominal muscle and feel the waist line adduction
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Next, move the inner side of the left thigh backward, feel the left sciatic bone slightly outward, and increase the curvature of the lumbar spine
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Finally, keep all the above actions, start the rectus abdominis, slightly lift the pubis up to find the navel, and the sacrum to find the ground to keep breathing
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You can try to slowly come to the side angle pose to increase the difficulty, and then the triangle pose to focus on the core movements, rather than focusing on the deep pose
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Then relax, with your feet parallel, fold forward and relax, and then change sides
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Step 5: practice the core of movement
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Practice more
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At the beginning, we should focus on starting the corresponding muscles
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Finally, we will form habits
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These will become natural and start naturally in dynamic asana exercises
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Try this: start with a lift on your standing leg and stand on your left leg
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You can use yoga rope
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Or bend your right knee
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Check the activation of the transverse abdominal muscle, turn the inner side of the left thigh backward, move the left sciatic bone outward, lift the pubic bone to find the navel and keep it stable
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Slowly release the right leg, straighten it and return to mountain pose, but don’t put your foot on the ground, hook your right foot back, continue to move back, come behind you, and come to soldier 3
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Head forward, right leg back, start the core
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Then return to your standing leg
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After that, relax in standing forward bending, and then change sides
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After practice, you can stop and think, and then practice feeling again and again, and the body will slowly find awareness
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It’s not easy at first
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Cultivate this habit in practice until it becomes natural- Message Award- Welcome to leave a message
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Before 12:00 on August 15, we will select the most lucky fans from the selected messages and send out a pair of Yoga Capris (4 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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