On the way to yoga, students should know that standing on one leg and balancing posture can exercise the strength of abdominal, thigh and hip muscles
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Among these single leg standing balance postures, lifting a / B / C on one leg standing leg should have high requirements for flexibility and stability
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So that when doing this pose, the students showed “all kinds of attitudes” in class
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1
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I feel that my toes are sweating and slippery
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In fact, it is not the problem of foot sliding
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I mainly failed to push the thigh bone back to the hip joint
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Secondly, the big toe buckle the finger with a little force to stabilize it
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The adjustment of these two small movements is where the skill is
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You can use the following 2 methods to practice the feeling of pushing the thigh back to the hip joint
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Methods 1
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Step on the wall with your left foot, straighten your left leg, press your back on the ground, and grasp the yoga belt with both hands
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The yoga belt is sleeved on the arch of your right foot
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Pull the leg bone down, and the left and right hips are evenly attached to the ground
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2
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Open the leg to the right, and grasp the yoga belt with your right hand to insert the thigh bone back to the hip joint to the left, and the left and right hips are evenly attached to the ground
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2
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Stand on one leg, lift a up the leg, and lean forward to the left: the left leg is not forced, the right thigh bone is, When the chest is not opened, the shoulder is sent forward to the right: the left leg is forced, the right thigh bone is inserted back into the hip joint, the abdomen is started, the chest is lifted, and the shoulder is in a straight line
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In fact, the key is to stand straight first, followed by how high the leg is lifted
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3
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When standing on one leg, lift B on the leg, but the leg cannot be lifted more
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Some students bend forward very well
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Logically, the back of the thigh is pulled apart and lift B on the standing leg (there are two versions
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One is to raise the leg a little and fold the body forward; The other is to directly lift the legs higher without moving the upper body
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Here is the second kind)
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In the second kind, the legs should be higher, but many people can’t do it
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Why? That’s because of the lack of strength, especially the core strength
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The following preparatory actions start the core so that the legs can be raised higher
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1
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Stand with your abdomen folded, your feet slightly wider than your hips, put your hands on your thighs, inhale, exhale completely, then hold your breath, lift your abdomen, and keep the concave effect for about 30 seconds, then inhale deeply, stand up, and repeat for 3 times
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You can’t practice during physiological period and pregnancy
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2
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Lie down with your half boat exercise core, Breathe in with both hands straight, lift the upper back and legs off the ground and keep breathing for 10 times or even longer
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If necessary, step on the wall to practice 3
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Double angle a finds the feeling of abdominal adduction
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The feet open the length of one leg, the soles of the feet face forward, the hands are in a straight line with the feet or more behind, the big arms of the small arms are vertical, the big arms are parallel to each other, and the back is extended to keep breathing for 10 times
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4
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Lift B on the standing legs, starting from a, Lift the right leg more, grab the ankle with both hands, and then grab the right wrist with the left hand, pull the foot closer to the head
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4
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When standing on one leg, lift the C, and the hip is not aligned
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Left: the hip is aligned, the right leg is rooted, the left hip rotates outward downward, the waist on both sides extends equally, and the left foot pushes outward
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Right: the hip is not aligned, the right leg is pushed to the left, the left hip is lifted up, the left waist is squeezed, and the left foot pushes upward
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If the hip is aligned, If you can’t catch your big toe, you can try the following method: hold your right foot with a yoga belt, bend your right leg slightly, and hold the wall with your left hand
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For many students, standing on one leg is a heavy and long way to go
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Don’t get hurt is the key! We’ll have a long time to practice yoga in the future! Asana positive position can be better in-depth- Message Award- Today’s topic: asana can be better in-depth
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Talk about your experience ~ welcome to leave a message
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Before 12:00 on June 11, we will select the most lucky fans from the selected messages and send out a pair of Yoga Pants (12 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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