Source: yogi (ID: yoga)_ In) my shoulder is too tight
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Is there any good action to help open my shoulder? Horizontal and vertical forks can’t go down
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How can you open your hips and easily do a word horse? I can’t do a good back bend and can’t get up in the wheel
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How can I open my chest I believe that whether you practice yoga or not, such a problem is familiar
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It seems that most people think that yoga is stretching
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Yoga is opening shoulders, hips and joints to make the body soft
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The official account of the new meridian is not busy with the opening of yoga, but yoga is the art of balance
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Why are many yoga practitioners busy with shoulder opening, hip opening and chest opening? It seems that the more open the front of the shoulder joint, the better the front of the hip joint and the chest
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As everyone knows, this will squeeze the back of the shoulder joint, the back of the hip joint and the back of the chest
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After all, the joints include the front, back, upper and lower sides
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Yoga is the art of balance, not foolishly practicing in one place
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For beginners and confused practitioners of yoga, it is no stranger to “shoulder opening, chest opening and hip opening”
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Yoga does not break the body, but the whole body into a harmonious whole
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In fact, whether we open the shoulder or the hip, it is because in our life, due to the factor of gravity, it is easy to buckle the shoulder joint, that is, squeeze the inner side of the shoulder joint; Because we are standing and walking people, the inside of our hip joint is always in a state of adduction and compression
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Based on this, many people use yoga postures to expand the front of the shoulder joint, the inside of the hip joint and the front of the chest
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Therefore, we will see many people lying on the ground every day, opening their hips and shoulders; I also saw many people with a brick on the back of the chest and told me that they were opening the chest
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Over time, they caused thoracic rigidity, lost the thoracic curve and pushed the ribs forward
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In fact, these methods are not suitable
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Yoga drives the joints and bones back to the most suitable and correct position by extending the muscles
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When you open the shoulder, hip and chest, you directly move the bone joints without extending the relevant muscles, resulting in excessive extension and injury of the joints, and compression and injury of the other side of the joints
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Constantly opening one side of the joint will destroy the stability of the whole joint, which is contrary to the purpose of Yoga: integrity, balance and relaxation
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At the same time, the deeper the concept is opened, the more destructive damage will be brought to the practitioner
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This damage is completely caused by personal behavior and his wrong concept of yoga
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The concepts of shoulder opening, hip opening and chest opening also come from the practice methods of gymnastics and dance
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Many people came from dance and gymnastics practitioners, and then indiscriminately brought their original gymnastics and dance practice methods to yoga practice, so this is the responsibility of the old teacher
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Dance and gymnastics are not yoga, fitness is not yoga, and pilates is not yoga
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Why should we combine them with yoga? This is not a good combination, but the result of causing harm
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At the same time, it will confuse the basic concepts and ideas of yoga
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We should never go to the side of the shoulder
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You need to extend the front, back, upper and lower sides of the shoulder evenly
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You won’t ease the tension of your joint by winding the lower shoulder joint a few times
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You need to establish the extension of the muscles around the shoulder joint, including the muscles of the upper back, both sides of the ribs, the front of the chest and the arm
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Then, you should not dream of opening the chest, because the chest is very hard, and even chest surgeons need tools to do it
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Therefore, you can’t open your chest by lying on a brick
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It can only make your thoracic spine curve strong and straight, causing the shoulder blades to squeeze towards the thoracic spine
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At the same time, the ribs are too forward
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You need to establish the extension of back muscles through forward flexion, establish the extension of the front side of the chest through back bending exercises, and establish the extension of both sides of the chest through torsion
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In short, the chest is a cage like shape
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You must take care of the whole chest
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Stretching the whole intercostal muscles is the real place to open the chest
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English opening does not mean opening the door in Chinese
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We need to expand the volume of the chest through the stretching of intercostal muscles
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We need to understand that opening is a kind of spatial expansion, not opening the door
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Therefore, only by improving the level of yoga practice can they improve their yoga translation
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We should not blindly open the hip
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Many yoga training centers do not know why they attach so much importance to the horizontal fork and vertical fork, forcing students to “lie on the frog”
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Many people pull their inner thighs
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This cruel practice method seems to come from the demonized practice method of dance
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This whole is to distort the positive effect of yoga and the true meaning of yoga practice
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To open the hip, you need to stretch the inner side of the thigh, not the inner side of the hip joint as the enemy
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You are dead to pull it
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You stretch the inner side of the hip joint by stretching the inner side of the thigh
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If you put 100% of your strength on the inner side of the hip joint, you are constantly damaging yourself until one day you pull the inner side of your thigh! At this time, you don’t know why you are injured
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The cross fork is called the right angle pose in yoga
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The Sanskrit name is samakonasana, which allows the inner thigh muscles to stretch and expand outward
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Here I use “unfolding”, not just “stretching”
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The reason for the injury is that there is only “stretching” behavior, not “unfolding”“ “Stretch” is the length, “stretch” is the width, “stretch” is controlled by “stretch” and “stretch” is controlled by “stretch”
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Therefore, there are “stretch” and “stretch” at the same time
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They cooperate and restrict each other to balance, so the practice will be safe and reliable
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Don’t just open your hips
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Your short board may be closed hip yoga, which pays attention to balance
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You should practice both the left side and the right side
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If there is a backward bend, there must be a forward bend
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If there is an open hip, there is a closed hip
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The hip joint is very important in the human body structure, not only because of the bones and joints, but also because of the muscles with different functions
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It also carries the precise reproductive system and visceral system
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In order to practice the word horse, in order to make the pose look cool, once open the hip, but wrong practice and excessive extrusion may cause damage to your pelvis
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Key points of hip opening ◇ keep in the right position
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In yoga, there are many hip opening postures, such as squatting, pigeon, Warrior series, frog lying, etc
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all exercises require the pelvis to be straightened in order to effectively stretch the muscles of the hip
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If you are not in the right position, the pelvis may tilt
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◇ in the correct hip opening exercise, we require the flexibility of the hip, not the softness in the dance
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There is a difference between the two
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At this time, muscle force is needed, not bone and joint force
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This is the key point of hip opening
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In the practice of closing the hip, the hip has 6 movement directions (if you don’t know, you can look at the previous articles)
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Only the same degree of extension in the 6 movement directions can ensure the flexibility of the hip
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This is similar to the short board effect
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Even if you open your hip well, the short board of closing your hip determines the amount of water in your bucket, that is, the flexibility of your hip
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The new meridian official account suggests that after practicing hip type exercises, you must practise the hip closed style, not only to balance the pelvis, but also to enhance the flexibility of hip bones, like the tension of the rubber bands, and the need for loosening
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There are many closed hip postures
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Today’s yogi Xiaobian recommends two commonly used and practical closed hip postures
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Understand in detail why hip closure can be poked
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After the horse cross fork practice, we must do hip closure practice ◇ bird king style bird king style is the most common hip closure practice, which can not only alleviate the hip tension caused by hip opening, but also effectively stretch the hip muscles, which helps us to practice hip closure to a great extent.
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